all-creatures.orgVegan - Vegetarian Recipe Book
all-creatures.org
Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
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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.
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
|
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
|
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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