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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
- Kiwi -

(Kiwi)  Kiwifruit, the fruit of a Chinese gooseberry, was first established as a commercial crop in New Zealand in 1966.  Kiwifruit are ovate, slightly tart, with a brownish "fuzzy" skin.  The entire fruit is edible.  Just for fun, we planted the very small seeds in a flowerpot of soil to see what would happen.  The result is a vine houseplant with  three-pointed leaves (no flowers or fruit).  Select kiwis that are firm, but not hard.  They may be left on the kitchen countertop to soften before eating or storing in the refrigerator.  See the nutritional chart below.

Kiwi fruit, (Chinese gooseberries), fresh, raw

Scientific Name:     Actinidia chinensis

NDB No:     09148

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 fruit without skin, medium
-------
76 g
Proximates
Water
g
83.05
4
0.661
63.118
Energy
kcal
61
0
 
46.360
Energy
kj
255
0
 
193.800
Protein
g
0.99
4
0.075
0.752
Total lipid (fat)
g
0.44
3
0.211
0.334
Ash
g
0.64
4
0.065
0.486
Carbohydrate, by difference
g
14.88
0
 
11.309
Fiber, total dietary
g
3.4
0
 
2.584
Minerals
Calcium, Ca
mg
26
3
6.385
19.760
Iron, Fe
mg
0.41
2
 
0.312
Magnesium, Mg
mg
30
1
 
22.800
Phosphorus, P
mg
40
3
11.837
30.400
Potassium, K
mg
332
1
 
252.320
Sodium, Na
mg
5
1
 
3.800
Zinc, Zn
mg
0.17
0
 
0.129
Copper, Cu
mg
0.157
0
 
0.119
Selenium, Se
mcg
0.6
0
 
0.456
Vitamins
Vitamin C, total ascorbic acid
mg
98.0
10
9.981
74.480
Thiamin
mg
0.020
1
 
0.015
Riboflavin
mg
0.050
1
 
0.038
Niacin
mg
0.500
1
 
0.380
Vitamin B-6
mg
0.090
0
 
0.068
Folate, total
mcg
38
0
 
28.880
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
38
0
 
28.880
Folate, DFE
mcg_DFE
38
0
 
28.880
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
175
1
 
133.000
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
9
1
 
6.840
Vitamin E
mg_ATE
1.120
0
 
0.851
Lipids
Fatty acids, total saturated
g
0.029
0
 
0.022
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
0.014
0
 
0.011
18:0
g
0.010
0
 
0.008
Fatty acids, total monounsaturated
g
0.039
0
 
0.030
16:1 undifferentiated
g
0.000
0
 
0.000
18:1 undifferentiated
g
0.039
0
 
0.030
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.241
0
 
0.183
18:2 undifferentiated
g
0.206
0
 
0.157
18:3 undifferentiated
g
0.035
0
 
0.027
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
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)

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-12)

Your Comments are Welcome:

If we REALLY want God to bless America and the earth, GO VEGAN!

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