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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
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"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
- Oats, Rolled -

(Oats, Rolled)  Rolled oats are a processed form of the whole grain produced by steaming and passing between steel rollers.  This helps it cook faster.  A 1/2 cup (dry) serving of rolled oats (39 grams) contains 3 grams of fat (27 calories) of which 0.5 grams is saturated fat, 26 grams of complex carbohydrate of which 22 grams are edible (88 calories) and 4 grams are dietary fiber, and 5 grams of protein (20 calories).  One serving of oats also supplies 10% of our daily requirement of iron.  See nutritional chart below for raw and cooked oats.

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Nectarine Upside-Down Muffin Cake

Nectarine Carob Upside-Down Muffin Cake

Peach Muffin Cake

Zucchini Carob Bread

Zucchini Cinnamon Raisin Bread

Cookies - Apple Cinnamon Raisin Oatmeal

Cookies - Banana Carob Coconut Raisin Almond

Cookies - Banana Carob Coconut Raisin Oatmeal with Pecans

Cookies - Banana Carob Coconut Raisin Oatmeal with Walnuts

Cookie Bars - Banana Carob Coconut Raisin Oatmeal with Walnuts

Cookies - Banana Raisin
 

Cereals, oats, regular and quick and instant, without fortified, dry

Refuse: 0%  
Common Name:  oatmeal, old-fashioned oats, rolled oats
NDB No: 08120 (Nutrient values and weights are for edible portion)
 
Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup
-------
81g
Proximates
Water
g
10.84
4
0.302
8.78
Energy
kcal
379
0
0
307
Energy
kj
1586
0
0
1285
Protein
g
13.15
4
0.053
10.65
Total lipid (fat)
g
6.52
4
0.182
5.28
Ash
g
1.77
4
0.018
1.43
Carbohydrate, by difference
g
67.70
0
0
54.84
Fiber, total dietary
g
10.1
4
0.473
8.2
Sugars, total
g
0.99
4
0.022
0.80
Sucrose
g
0.99
4
0.022
0.80
Glucose (dextrose)
g
0.00
4
0
0.00
Fructose
g
0.00
4
0
0.00
Lactose
g
0.00
4
0
0.00
Maltose
g
0.00
4
0
0.00
Galactose
g
0.00
4
0
0.00
Starch
g
57.92
4
0.189
46.92
Minerals
Calcium, Ca
mg
52
33
0.923
42
Iron, Fe
mg
4.25
4
0.065
3.44
Magnesium, Mg
mg
138
4
1.732
112
Phosphorus, P
mg
410
4
10.553
332
Potassium, K
mg
362
4
4.21
293
Sodium, Na
mg
6
4
0.409
5
Zinc, Zn
mg
3.64
4
0.095
2.95
Copper, Cu
mg
0.391
4
0.008
0.317
Manganese, Mn
mg
3.630
5
0.001
2.940
Selenium, Se
mcg
28.9
4
1.7
23.4
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
4
0
0.0
Thiamin
mg
0.460
4
0.034
0.373
Riboflavin
mg
0.155
4
0.058
0.126
Niacin
mg
1.125
4
0.048
0.911
Pantothenic acid
mg
1.120
4
0.066
0.907
Vitamin B-6
mg
0.100
4
0.004
0.081
Folate, total
mcg
32
24
3.485
26
Folic acid
mcg
0
0
0
0
Folate, food
mcg
32
0
0
26
Folate, DFE
mcg_DFE
32
0
0
26
Choline, total
mg
40.4
0
0
32.7
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin B-12, added
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
0
1
0
0
Vitamin A, RAE
mcg_RAE
0
1
0
0
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.42
4
0.037
0.34
Vitamin E, added
mg
0.00
0
0
0.00
Tocopherol, beta
mg
0.03
4
0.004
0.02
Tocopherol, gamma
mg
0.12
4
0.004
0.10
Tocopherol, delta
mg
0.00
4
0
0.00
Vitamin K (phylloquinone)
mcg
2.0
4
0.159
1.6
Lipids
Fatty acids, total saturated
g
1.110
0
0
0.899
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.020
238
0
0.016
14:0
g
0.010
238
0
0.008
16:0
g
0.940
238
0
0.761
18:0
g
0.060
238
0
0.049
Fatty acids, total monounsaturated
g
1.980
0
0
1.604
16:1 undifferentiated
g
0.010
238
0
0.008
18:1 undifferentiated
g
1.970
238
0
1.596
20:1
g
0.000
0
0
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
2.300
0
0
1.863
18:2 undifferentiated
g
2.200
238
0
1.782
18:3 undifferentiated
g
0.100
238
0
0.081
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.182
0
0
0.147
Threonine
g
0.382
0
0
0.309
Isoleucine
g
0.503
0
0
0.407
Leucine
g
0.980
0
0
0.794
Lysine
g
0.637
0
0
0.516
Methionine
g
0.207
0
0
0.168
Cystine
g
0.455
0
0
0.369
Phenylalanine
g
0.665
0
0
0.539
Tyrosine
g
0.395
0
0
0.320
Valine
g
0.688
0
0
0.557
Arginine
g
0.850
0
0
0.688
Histidine
g
0.275
0
0
0.223
Alanine
g
0.563
0
0
0.456
Aspartic acid
g
1.217
0
0
0.986
Glutamic acid
g
2.830
0
0
2.292
Glycine
g
0.642
0
0
0.520
Proline
g
0.451
0
0
0.365
Serine
g
0.705
0
0
0.571
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
0
1
0
0
Carotene, alpha
mcg
0
0
0
0
Cryptoxanthin, beta
mcg
0
0
0
0
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
180
1
0
146
USDA National Nutrient Database for Standard Reference, Release 20 (2007)

Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), without salt

Refuse: 0%  
Common Name:  oatmeal, cooked
NDB No: 08121 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup
-------
234g
Proximates
Water
g
83.61
8
0.392
195.65
Energy
kcal
71
0
0
166
Energy
kj
297
0
0
695
Protein
g
2.54
8
0.082
5.94
Total lipid (fat)
g
1.52
8
0.04
3.56
Ash
g
0.34
8
0.014
0.80
Carbohydrate, by difference
g
12.00
0
0
28.08
Fiber, total dietary
g
1.7
7
0.082
4.0
Sugars, total
g
0.27
8
0.024
0.63
Sucrose
g
0.25
8
0.009
0.58
Glucose (dextrose)
g
0.00
8
0
0.00
Fructose
g
0.00
8
0
0.00
Lactose
g
0.00
8
0
0.00
Maltose
g
0.00
8
0
0.00
Galactose
g
0.02
8
0.023
0.05
Starch
g
11.60
8
0.28
27.14
Minerals
Calcium, Ca
mg
9
4
0.378
21
Iron, Fe
mg
0.90
8
0.067
2.11
Magnesium, Mg
mg
27
8
0.402
63
Phosphorus, P
mg
77
8
2.219
180
Potassium, K
mg
70
8
1.725
164
Sodium, Na
mg
4
8
0.417
9
Zinc, Zn
mg
1.00
8
0.109
2.34
Copper, Cu
mg
0.074
8
0.003
0.173
Manganese, Mn
mg
0.580
8
0.099
1.357
Fluoride, F
mcg
71.6
21
27.493
167.5
Selenium, Se
mcg
5.4
8
0.263
12.6
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
8
0
0.0
Thiamin
mg
0.076
8
0.025
0.178
Riboflavin
mg
0.016
8
0.006
0.037
Niacin
mg
0.225
8
0.016
0.526
Pantothenic acid
mg
0.311
8
0.019
0.728
Vitamin B-6
mg
0.005
8
0.003
0.012
Folate, total
mcg
6
8
0.639
14
Folic acid
mcg
0
0
0
0
Folate, food
mcg
6
0
0
14
Folate, DFE
mcg_DFE
6
0
0
14
Choline, total
mg
7.4
0
0
17.3
Betaine
mg
3.1
1
0
7.3
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin B-12, added
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
0
0
0
0
Vitamin A, RAE
mcg_RAE
0
0
0
0
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.08
8
0.005
0.19
Vitamin E, added
mg
0.00
0
0
0.00
Tocopherol, beta
mg
0.01
8
0
0.02
Tocopherol, gamma
mg
0.03
8
0.002
0.07
Tocopherol, delta
mg
0.00
8
0
0.00
Vitamin K (phylloquinone)
mcg
0.3
8
0.057
0.7
Lipids
Fatty acids, total saturated
g
0.310
0
0
0.725
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.000
238
0
0.000
14:0
g
0.005
1
0
0.012
15:0
g
0.000
1
0
0.000
16:0
g
0.280
1
0
0.655
17:0
g
0.001
1
0
0.002
18:0
g
0.021
1
0
0.049
20:0
g
0.002
1
0
0.005
22:0
g
0.002
1
0
0.005
Fatty acids, total monounsaturated
g
0.435
0
0
1.018
14:1
g
0.000
1
0
0.000
16:1 undifferentiated
g
0.003
0
0
0.007
16:1 c
g
0.003
1
0
0.007
17:1
g
0.000
1
0
0.000
18:1 undifferentiated
g
0.422
0
0
0.987
18:1 c
g
0.422
1
0
0.987
18:1 t
g
0.000
1
0
0.000
20:1
g
0.010
1
0
0.023
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.559
0
0
1.308
18:2 undifferentiated
g
0.541
0
0
1.266
18:2 n-6 c,c
g
0.540
1
0
1.264
18:2 i
g
0.001
1
0
0.002
18:3 undifferentiated
g
0.018
0
0
0.042
18:3 n-3 c,c,c
g
0.018
1
0
0.042
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Fatty acids, total trans
g
0.001
0
0
0.002
Fatty acids, total trans-monoenoic
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.040
0
0
0.094
Threonine
g
0.096
0
0
0.225
Isoleucine
g
0.116
0
0
0.271
Leucine
g
0.216
0
0
0.505
Lysine
g
0.135
0
0
0.316
Methionine
g
0.046
0
0
0.108
Cystine
g
0.097
0
0
0.227
Phenylalanine
g
0.142
0
0
0.332
Tyrosine
g
0.101
0
0
0.236
Valine
g
0.160
0
0
0.374
Arginine
g
0.167
0
0
0.391
Histidine
g
0.054
0
0
0.126
Alanine
g
0.124
0
0
0.290
Aspartic acid
g
0.302
0
0
0.707
Glutamic acid
g
0.623
0
0
1.458
Glycine
g
0.147
0
0
0.344
Proline
g
0.096
0
0
0.225
Serine
g
0.151
0
0
0.353
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
0
0
0
0
Carotene, alpha
mcg
0
0
0
0
Cryptoxanthin, beta
mcg
0
0
0
0
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
180
0
0
421
USDA National Nutrient Database for Standard Reference, Release 20 (2007)

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!

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