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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).

Seeds, flaxseed  (1)

Scientific Name:     Linum usitatissimum

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.

USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

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)

Your Comments are Welcome:

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