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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
Lettuce, Romaine

(Lettuce, Romaine)  Romaine lettuce is crispy, nutritious, and has a distinctive, somewhat strong taste which we enjoy in our salads.  Mixing the romaine with leaf lettuce adds interest and blends nicely with the stronger taste of the romaine.  Select heads of romaine lettuce that are firm and with bright green leaves.  See the nutritional chart below.

Lettuce, cos or romaine, raw

Scientific Name:     Lactuca sativa

NDB No:     11251

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
94.91
9
0.288
Energy
kcal
14
0
 
Energy
kj
59
0
 
Protein
g
1.62
3
0.037
Total lipid (fat)
g
0.20
1
 
Carbohydrate, by difference
g
2.37
0
 
Fiber, total dietary
g
1.7
0
 
Ash
g
0.90
0
 
Minerals
Calcium, Ca
mg
36
1
 
Iron, Fe
mg
1.10
1
 
Magnesium, Mg
mg
6
0
 
Phosphorus, P
mg
45
1
 
Potassium, K
mg
290
4
41.764
Sodium, Na
mg
8
4
0.657
Zinc, Zn
mg
0.25
0
 
Copper, Cu
mg
0.037
0
 
Manganese, Mn
mg
0.636
0
 
Selenium, Se
mcg
0.2
0
 
Vitamins
Vitamin C, total ascorbic acid
mg
24.0
1
 
Thiamin
mg
0.100
1
 
Riboflavin
mg
0.100
1
 
Niacin
mg
0.500
1
 
Pantothenic acid
mg
0.170
0
 
Vitamin B-6
mg
0.047
0
 
Folate, total
mcg
136
7
32.743
Folic acid
mcg
0
0
 
Folate, food
mcg
136
7
32.743
Folate, DFE
mcg_DFE
136
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
2600
1
 
Vitamin A, RE
mcg_RE
260
1
 
Vitamin E
mg_ATE
0.440
0
 
Lipids
Fatty acids, total saturated
g
0.026
0
 
4:0
g
0.000
0
 
6:0
g
0.000
0
 
8:0
g
0.000
0
 
10:0
g
0.000
0
 
12:0
g
0.000
0
 
14:0
g
0.000
0
 
16:0
g
0.023
0
 
18:0
g
0.003
0
 
Fatty acids, total monounsaturated
g
0.008
0
 
16:1 undifferentiated
g
0.002
0
 
18:1 undifferentiated
g
0.006
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.106
0
 
18:2 undifferentiated
g
0.031
0
 
18:3 undifferentiated
g
0.075
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
0.012
0
 
Threonine
g
0.074
0
 
Isoleucine
g
0.105
0
 
Leucine
g
0.098
0
 
Lysine
g
0.105
0
 
Methionine
g
0.020
0
 
Cystine
g
0.019
0
 
Phenylalanine
g
0.068
0
 
Tyrosine
g
0.040
0
 
Valine
g
0.087
0
 
Arginine
g
0.088
0
 
Histidine
g
0.028
0
 
Alanine
g
0.070
0
 
Aspartic acid
g
0.177
0
 
Glutamic acid
g
0.227
0
 
Glycine
g
0.071
0
 
Proline
g
0.060
0
 
Serine
g
0.049
0
 
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-8)

Your Comments are Welcome:

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