all-creatures.orgVegan - Vegetarian Recipe Book
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Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian -
vegan lifestyle."
"Let no animal die that we may live!"
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Ingredients: Descriptions
and Photos
Flaxseed, Dark
(Flaxseed, Dark) Flaxseed comes from the same plant from which we get linen. (The photo to the left is actual size) The seed is very high in Omega-3 fatty acids, which are essential to good health. The Omega-3 in flaxseed has been associated with reducing LDL cholesterol, improving immune function, and reducing the risk of blood platelet aggregation. The nutritional value of flaxseed is released only if the seed is ground or crushed. We cannot digest the whole seed. Flaxseed has a pleasant nutty flavor, and crushed seeds can be added to a salad. The soluble fiber in flaxseed acts as a thickening and binding agent. We add flaxseed to our fruit and vegetable smoothies. Flaxseed should be stored in the freezer to preserve its freshness. See the nutritional chart below (we could not find any nutritional data that distinguished between light and dark flaxseed).
NDB No: 12220
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 tbsp ------- 12.0 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
8.75
|
2
|
|
1.050
|
| Energy |
kcal
|
492
|
0
|
|
59.040
|
| Energy |
kj
|
2059
|
0
|
|
247.080
|
| Protein |
g
|
19.50
|
2
|
|
2.340
|
| Total lipid (fat) |
g
|
34.00
|
2
|
|
4.080
|
| Carbohydrate, by difference |
g
|
34.25
|
0
|
|
4.110
|
| Fiber, total dietary |
g
|
27.9
|
2
|
|
3.348
|
| Ash |
g
|
3.50
|
2
|
|
0.420
|
| Minerals | |||||
| Calcium, Ca |
mg
|
199
|
5
|
|
23.880
|
| Iron, Fe |
mg
|
6.22
|
5
|
|
0.746
|
| Magnesium, Mg |
mg
|
362
|
5
|
|
43.440
|
| Phosphorus, P |
mg
|
498
|
5
|
|
59.760
|
| Potassium, K |
mg
|
681
|
5
|
|
81.720
|
| Sodium, Na |
mg
|
34
|
5
|
|
4.080
|
| Zinc, Zn |
mg
|
4.17
|
5
|
|
0.500
|
| Copper, Cu |
mg
|
1.041
|
5
|
|
0.125
|
| Manganese, Mn |
mg
|
3.281
|
5
|
|
0.394
|
| Selenium, Se |
mcg
|
5.5
|
0
|
|
0.660
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
1.3
|
0
|
|
0.156
|
| Thiamin |
mg
|
0.170
|
0
|
|
0.020
|
| Riboflavin |
mg
|
0.160
|
0
|
|
0.019
|
| Niacin |
mg
|
1.400
|
0
|
|
0.168
|
| Pantothenic acid |
mg
|
1.530
|
0
|
|
0.184
|
| Vitamin B-6 |
mg
|
0.927
|
0
|
|
0.111
|
| Folate, total |
mcg
|
278
|
0
|
|
33.360
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
278
|
0
|
|
33.360
|
| Folate, DFE |
mcg_DFE
|
278
|
0
|
|
33.360
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
0
|
0
|
|
0.000
|
| Vitamin A, RE |
mcg_RE
|
0
|
0
|
|
0.000
|
| Vitamin E |
mg_ATE
|
5.000
|
0
|
|
0.600
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
3.196
|
0
|
|
0.384
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
|
0.000
|
| 14:0 |
g
|
0.000
|
0
|
|
0.000
|
| 16:0 |
g
|
1.802
|
0
|
|
0.216
|
| 18:0 |
g
|
1.394
|
0
|
|
0.167
|
| Fatty acids, total monounsaturated |
g
|
6.868
|
0
|
|
0.824
|
| 16:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 18:1 undifferentiated |
g
|
6.868
|
0
|
|
0.824
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
22.440
|
0
|
|
2.693
|
| 18:2 undifferentiated |
g
|
4.318
|
0
|
|
0.518
|
| 18:3 undifferentiated |
g
|
18.122
|
0
|
|
2.175
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0.000
|
| Other | |||||
| Caffeine |
mg
|
0
|
0
|
|
0.000
|
| Theobromine |
mg
|
0
|
0
|
|
0.000
|
Footnotes:
1 Up to 12 percent flax seed can safely be used as an ingredient in food.
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live! (d-7)
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