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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
Garlic

(Garlic)  Garlic has its origin in Europe, but is now grown throughout the world, as the demand for its pungently flavored bulb has grown as an additive to cooking delights.  Garlic is a member of the lily family, as are onions.  Studies have shown that consuming about 10 cloves of garlic (or the oil from the same amount of garlic) a day reduces blood cholesterol LDL (the bad type) and increases the HDL (the good type).  Our belief is that with a healthful vegan (no animal products) diet, much less garlic would produce the same results.  See the nutritional chart below.

Garlic, raw

Scientific Name:     Allium sativum

NDB No:     11215

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
58.58
8
0.432
Energy
kcal
149
0
 
Energy
kj
623
0
 
Protein
g
6.36
8
0.203
Total lipid (fat)
g
0.50
1
 
Carbohydrate, by difference
g
33.07
0
 
Fiber, total dietary
g
2.1
0
 
Ash
g
1.50
0
 
Minerals
Calcium, Ca
mg
181
8
25.131
Iron, Fe
mg
1.70
1
 
Magnesium, Mg
mg
25
8
1.049
Phosphorus, P
mg
153
8
7.945
Potassium, K
mg
401
8
25.544
Sodium, Na
mg
17
8
1.183
Zinc, Zn
mg
1.16
0
 
Copper, Cu
mg
0.299
0
 
Manganese, Mn
mg
1.672
0
 
Selenium, Se
mcg
14.2
5
3.198
Vitamins
Vitamin C, total ascorbic acid
mg
31.2
11
1.645
Thiamin
mg
0.200
1
 
Riboflavin
mg
0.110
1
 
Niacin
mg
0.700
1
 
Pantothenic acid
mg
0.596
0
 
Vitamin B-6
mg
1.235
0
 
Folate, total
mcg
3
0
 
Folic acid
mcg
0
0
 
Folate, food
mcg
3
0
 
Folate, DFE
mcg_DFE
3
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
0
1
 
Vitamin A, RE
mcg_RE
0
1
 
Vitamin E
mg_ATE
0.010
0
 
Lipids
Fatty acids, total saturated
g
0.089
0
 
4:0
g
0.000
0
 
6:0
g
0.000
0
 
8:0
g
0.000
0
 
10:0
g
0.002
0
 
12:0
g
0.000
0
 
14:0
g
0.000
0
 
16:0
g
0.087
0
 
18:0
g
0.000
0
 
Fatty acids, total monounsaturated
g
0.011
0
 
16:1 undifferentiated
g
0.000
0
 
18:1 undifferentiated
g
0.011
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.249
0
 
18:2 undifferentiated
g
0.229
0
 
18:3 undifferentiated
g
0.020
0
 
18:4
g
0.000
0
 
20:4 undifferentiated
g
0.000
0
 
20:5 n-3
g
0.000
0
 
22:5 n-3
g
0.000
0
 
22:6 n-3
g
0.000
0
 
Cholesterol
mg
0
0
 
Amino acids
Tryptophan
g
0.066
1
 
Threonine
g
0.157
1
 
Isoleucine
g
0.217
1
 
Leucine
g
0.308
1
 
Lysine
g
0.273
1
 
Methionine
g
0.076
1
 
Cystine
g
0.065
1
 
Phenylalanine
g
0.183
1
 
Tyrosine
g
0.081
1
 
Valine
g
0.291
1
 
Arginine
g
0.634
1
 
Histidine
g
0.113
1
 
Alanine
g
0.132
1
 
Aspartic acid
g
0.489
1
 
Glutamic acid
g
0.805
1
 
Glycine
g
0.200
1
 
Proline
g
0.100
1
 
Serine
g
0.190
1
 
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-6)

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