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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
- Mustard Greens -

(Mustard Greens)  The mustard greens in this full-sized photo are approximately two-thirds actual size.  Mustard greens have a distinctive, strong, bold taste.  Because of this strong taste, we prefer cooking them with other greens to get a variety of flavors.  Choose mustard greens that are crisp (not wilting) and that do not have brown tips on the leaves.  See the nutritional chart below for raw and cooked mustard greens.

Mustard greens, raw

Scientific Name:     Brassica juncea

NDB No:     11270

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, chopped
-------
56.0 g
Proximates
Water
g
90.80
9
1.004
50.848
Energy
kcal
26
0
 
14.560
Energy
kj
109
0
 
61.040
Protein
g
2.70
1
 
1.512
Total lipid (fat)
g
0.20
1
 
0.112
Carbohydrate, by difference
g
4.90
0
 
2.744
Fiber, total dietary
g
3.3
0
 
1.848
Ash
g
1.40
0
 
0.784
Minerals
Calcium, Ca
mg
103
2
 
57.680
Iron, Fe
mg
1.46
2
 
0.818
Magnesium, Mg
mg
32
2
 
17.920
Phosphorus, P
mg
43
2
 
24.080
Potassium, K
mg
354
9
27.282
198.240
Sodium, Na
mg
25
9
7.302
14.000
Zinc, Zn
mg
0.20
0
 
0.112
Copper, Cu
mg
0.147
0
 
0.082
Manganese, Mn
mg
0.480
0
 
0.269
Selenium, Se
mcg
0.9
0
 
0.504
Vitamins
Vitamin C, total ascorbic acid
mg
70.0
1
 
39.200
Thiamin
mg
0.080
1
 
0.045
Riboflavin
mg
0.110
1
 
0.062
Niacin
mg
0.800
1
 
0.448
Pantothenic acid
mg
0.210
0
 
0.118
Vitamin B-6
mg
0.180
0
 
0.101
Folate, total
mcg
187
0
 
104.720
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
187
0
 
104.720
Folate, DFE
mcg_DFE
187
0
 
104.720
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
5300
1
 
2968.000
Vitamin A, RE
mcg_RE
530
1
 
296.800
Vitamin E
mg_ATE
2.010
0
 
1.126
Lipids
Fatty acids, total saturated
g
0.010
0
 
0.006
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
0.005
0
 
0.003
18:0
g
0.002
0
 
0.001
Fatty acids, total monounsaturated
g
0.092
0
 
0.052
16:1 undifferentiated
g
0.000
0
 
0.000
18:1 undifferentiated
g
0.015
0
 
0.008
20:1
g
0.019
0
 
0.011
22:1 undifferentiated
g
0.058
0
 
0.032
Fatty acids, total polyunsaturated
g
0.038
0
 
0.021
18:2 undifferentiated
g
0.020
0
 
0.011
18:3 undifferentiated
g
0.018
0
 
0.010
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
0.030
2
 
0.017
Threonine
g
0.072
2
 
0.040
Isoleucine
g
0.098
2
 
0.055
Leucine
g
0.083
2
 
0.046
Lysine
g
0.123
2
 
0.069
Methionine
g
0.025
2
 
0.014
Cystine
g
0.040
1
 
0.022
Phenylalanine
g
0.072
2
 
0.040
Tyrosine
g
0.143
1
 
0.080
Valine
g
0.105
2
 
0.059
Arginine
g
0.197
1
 
0.110
Histidine
g
0.048
1
 
0.027
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

Mustard greens, cooked, boiled, drained, without salt

NDB No:     11271

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, chopped
-------
140.0 g
Proximates
Water
g
94.46
0
 
132.244
Energy
kcal
15
0
 
21.000
Energy
kj
63
0
 
88.200
Protein
g
2.26
1
 
3.164
Total lipid (fat)
g
0.24
1
 
0.336
Carbohydrate, by difference
g
2.10
0
 
2.940
Fiber, total dietary
g
2.0
0
 
2.800
Ash
g
0.94
1
 
1.316
Minerals
Calcium, Ca
mg
74
1
 
103.600
Iron, Fe
mg
0.70
1
 
0.980
Magnesium, Mg
mg
15
1
 
21.000
Phosphorus, P
mg
41
1
 
57.400
Potassium, K
mg
202
0
 
282.800
Sodium, Na
mg
16
1
 
22.400
Zinc, Zn
mg
0.11
0
 
0.154
Copper, Cu
mg
0.084
0
 
0.118
Manganese, Mn
mg
0.274
0
 
0.384
Selenium, Se
mcg
0.6
0
 
0.840
Vitamins
Vitamin C, total ascorbic acid
mg
25.3
0
 
35.420
Thiamin
mg
0.041
0
 
0.057
Riboflavin
mg
0.063
0
 
0.088
Niacin
mg
0.433
0
 
0.606
Pantothenic acid
mg
0.120
0
 
0.168
Vitamin B-6
mg
0.098
0
 
0.137
Folate, total
mcg
73
0
 
102.200
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
73
0
 
102.200
Folate, DFE
mcg_DFE
73
0
 
102.200
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
3031
0
 
4243.400
Vitamin A, RE
mcg_RE
303
0
 
424.200
Vitamin E
mg_ATE
2.010
0
 
2.814
Lipids
Fatty acids, total saturated
g
0.012
0
 
0.017
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
0.006
0
 
0.008
18:0
g
0.002
0
 
0.003
Fatty acids, total monounsaturated
g
0.110
0
 
0.154
16:1 undifferentiated
g
0.001
0
 
0.001
18:1 undifferentiated
g
0.018
0
 
0.025
20:1
g
0.023
0
 
0.032
22:1 undifferentiated
g
0.069
0
 
0.097
Fatty acids, total polyunsaturated
g
0.046
0
 
0.064
18:2 undifferentiated
g
0.024
0
 
0.034
18:3 undifferentiated
g
0.022
0
 
0.031
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
0.025
0
 
0.035
Threonine
g
0.060
0
 
0.084
Isoleucine
g
0.082
0
 
0.115
Leucine
g
0.069
0
 
0.097
Lysine
g
0.103
0
 
0.144
Methionine
g
0.021
0
 
0.029
Cystine
g
0.034
0
 
0.048
Phenylalanine
g
0.060
0
 
0.084
Tyrosine
g
0.119
0
 
0.167
Valine
g
0.088
0
 
0.123
Arginine
g
0.165
0
 
0.231
Histidine
g
0.040
0
 
0.056
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-10)

Your Comments are Welcome:

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

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