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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
Kohlrabi

(Kohlrabi)  The name kohlrabi comes from the words "kohl" which means cabbage and "rabi" which means turnip.  This vegetable has a turnip shaped edible stem and cabbage-like leaves.  We have cooked the leaves in soups and eaten the stem raw in salads and cooked in soups.  When purchased, the leaves should not be wilted and the stems should be firm.  See the nutritional chart below for raw and cooked kohlrabi.

Kohlrabi, raw

Scientific Name:     Brassica oleracea (Gongylodes Group)

NDB No:     11241

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup
-------
135 g
Proximates
Water
g
91.00
1
 
122.850
Energy
kcal
27
0
 
36.450
Energy
kj
113
0
 
152.550
Protein
g
1.70
1
 
2.295
Total lipid (fat)
g
0.10
1
 
0.135
Ash
g
1.00
0
 
1.350
Carbohydrate, by difference
g
6.20
0
 
8.370
Fiber, total dietary
g
3.6
0
 
4.860
Sugars, total
g
2.60
0
 
3.510
Minerals
Calcium, Ca
mg
24
1
 
32.400
Iron, Fe
mg
0.40
1
 
0.540
Magnesium, Mg
mg
19
1
 
25.650
Phosphorus, P
mg
46
1
 
62.100
Potassium, K
mg
350
1
 
472.500
Sodium, Na
mg
20
1
 
27.000
Zinc, Zn
mg
0.03
0
 
0.041
Copper, Cu
mg
0.129
0
 
0.174
Manganese, Mn
mg
0.139
0
 
0.188
Selenium, Se
mcg
0.7
0
 
0.945
Vitamins
Vitamin C, total ascorbic acid
mg
62.0
1
 
83.700
Thiamin
mg
0.050
1
 
0.068
Riboflavin
mg
0.020
1
 
0.027
Niacin
mg
0.400
1
 
0.540
Pantothenic acid
mg
0.165
0
 
0.223
Vitamin B-6
mg
0.150
0
 
0.203
Folate, total
mcg
16
0
 
21.600
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
16
0
 
21.600
Folate, DFE
mcg_DFE
16
0
 
21.600
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
36
0
 
48.600
Vitamin A, RAE
mcg_RAE
2
0
 
2.700
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
0.48
0
 
0.648
Vitamin K (phylloquinone)
mcg
0.1
0
 
0.135
Lipids
Fatty acids, total saturated
g
0.013
0
 
0.018
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
0.011
0
 
0.015
18:0
g
0.001
0
 
0.001
Fatty acids, total monounsaturated
g
0.007
0
 
0.009
16:1 undifferentiated
g
0.000
0
 
0.000
18:1 undifferentiated
g
0.007
0
 
0.009
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.048
0
 
0.065
18:2 undifferentiated
g
0.020
0
 
0.027
18:3 undifferentiated
g
0.026
0
 
0.035
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
Amino acids
Tryptophan
g
0.010
2
 
0.014
Threonine
g
0.049
2
 
0.066
Isoleucine
g
0.078
2
 
0.105
Leucine
g
0.067
2
 
0.090
Lysine
g
0.056
2
 
0.076
Methionine
g
0.013
2
 
0.018
Cystine
g
0.007
2
 
0.009
Phenylalanine
g
0.039
2
 
0.053
Valine
g
0.050
2
 
0.068
Arginine
g
0.105
2
 
0.142
Histidine
g
0.019
2
 
0.026
Other
Alcohol, ethyl
g
0.0
0
 
0.000
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
22
0
 
29.700
Carotene, alpha
mcg
0
0
 
0.000
Cryptoxanthin, beta
mcg
0
0
 
0.000
Lycopene
mcg
0
0
 
0.000
Lutein + zeaxanthin
mcg
0
0
 
0.000
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

Kohlrabi, cooked, boiled, drained, without salt

NDB No:     11242

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, sliced
-------
165 g
Proximates
Water
g
90.30
0
 
148.995
Energy
kcal
29
0
 
47.850
Energy
kj
122
0
 
201.300
Protein
g
1.80
0
 
2.970
Total lipid (fat)
g
0.11
0
 
0.181
Ash
g
1.10
0
 
1.815
Carbohydrate, by difference
g
6.69
0
 
11.039
Fiber, total dietary
g
1.1
0
 
1.815
Sugars, total
g
2.80
0
 
4.620
Minerals
Calcium, Ca
mg
25
0
 
41.250
Iron, Fe
mg
0.40
0
 
0.660
Magnesium, Mg
mg
19
0
 
31.350
Phosphorus, P
mg
45
0
 
74.250
Potassium, K
mg
340
0
 
561.000
Sodium, Na
mg
21
0
 
34.650
Zinc, Zn
mg
0.31
0
 
0.511
Copper, Cu
mg
0.132
0
 
0.218
Manganese, Mn
mg
0.142
0
 
0.234
Selenium, Se
mcg
0.8
0
 
1.320
Vitamins
Vitamin C, total ascorbic acid
mg
54.0
0
 
89.100
Thiamin
mg
0.040
0
 
0.066
Riboflavin
mg
0.020
0
 
0.033
Niacin
mg
0.390
0
 
0.644
Pantothenic acid
mg
0.160
0
 
0.264
Vitamin B-6
mg
0.154
0
 
0.254
Folate, total
mcg
12
0
 
19.800
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
12
0
 
19.800
Folate, DFE
mcg_DFE
12
0
 
19.800
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
35
0
 
57.750
Vitamin A, RAE
mcg_RAE
2
0
 
3.300
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
0.52
0
 
0.858
Vitamin K (phylloquinone)
mcg
0.1
0
 
0.165
Lipids
Fatty acids, total saturated
g
0.014
0
 
0.023
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
0.001
0
 
0.002
16:0
g
0.012
0
 
0.020
18:0
g
0.001
0
 
0.002
Fatty acids, total monounsaturated
g
0.008
0
 
0.013
16:1 undifferentiated
g
0.000
0
 
0.000
18:1 undifferentiated
g
0.008
0
 
0.013
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.053
0
 
0.087
18:2 undifferentiated
g
0.022
0
 
0.036
18:3 undifferentiated
g
0.028
0
 
0.046
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
Amino acids
Tryptophan
g
0.011
0
 
0.018
Threonine
g
0.052
0
 
0.086
Isoleucine
g
0.083
0
 
0.137
Leucine
g
0.071
0
 
0.117
Lysine
g
0.059
0
 
0.097
Methionine
g
0.014
0
 
0.023
Cystine
g
0.007
0
 
0.012
Phenylalanine
g
0.041
0
 
0.068
Valine
g
0.053
0
 
0.087
Arginine
g
0.111
0
 
0.183
Histidine
g
0.020
0
 
0.033
Other
Alcohol, ethyl
g
0.0
0
 
0.000
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
21
0
 
34.650
Carotene, alpha
mcg
0
0
 
0.000
Cryptoxanthin, beta
mcg
0
0
 
0.000
Lycopene
mcg
0
0
 
0.000
Lutein + zeaxanthin
mcg
0
0
 
0.000
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

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-20)

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