veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Olives, Ripe, Sliced
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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
Olives, Ripe, Sliced

(Olives, Ripe, Sliced)  We usually buy ripe olives in 6-ounce cans, and slice them as shown in the photo.  We use them mostly for adding flavor to various cooked dishes, and for garnish and flavor on salads.  Since ripe olives are processed with salt, and thus high in sodium, we don't recommend "chowing down" on them, but they do enhance the flavor of many recipes.  Slicing the ripe olives helps to distribute the flavor throughout the recipe.  We have also found a variety of flavors and textures between brands of ripe olives, and recommend that people find the brand that they like best.  See the nutritional chart below.

Olives, ripe, canned (small-extra large)

Refuse: 0%  
Scientific Name:  Olea europaea
NDB No: 09193 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 tbsp
-------
8.4g
Proximates
Water
g
79.99
2
0
6.72
Energy
kcal
115
0
0
10
Energy
kj
481
0
0
40
Protein
g
0.84
2
0
0.07
Total lipid (fat)
g
10.68
2
0
0.90
Ash
g
2.23
2
0
0.19
Carbohydrate, by difference
g
6.26
0
0
0.53
Fiber, total dietary
g
3.2
0
0
0.3
Sugars, total
g
0.00
0
0
0.00
Minerals
Calcium, Ca
mg
88
2
0
7
Iron, Fe
mg
3.30
2
0
0.28
Magnesium, Mg
mg
4
2
0
0
Phosphorus, P
mg
3
2
0
0
Potassium, K
mg
8
2
0
1
Sodium, Na
mg
872
2
0
73
Zinc, Zn
mg
0.22
2
0
0.02
Copper, Cu
mg
0.251
2
0
0.021
Manganese, Mn
mg
0.020
2
0
0.002
Selenium, Se
mcg
0.9
2
0
0.1
Vitamins
Vitamin C, total ascorbic acid
mg
0.9
2
0
0.1
Thiamin
mg
0.003
2
0
0.000
Riboflavin
mg
0.000
2
0
0.000
Niacin
mg
0.037
2
0
0.003
Pantothenic acid
mg
0.015
0
0
0.001
Vitamin B-6
mg
0.009
2
0
0.001
Folate, total
mcg
0
2
0
0
Folic acid
mcg
0
0
0
0
Folate, food
mcg
0
2
0
0
Folate, DFE
mcg_DFE
0
0
0
0
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
403
2
0
34
Vitamin A, RAE
mcg_RAE
20
2
0
2
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
1.65
1
0
0.14
Vitamin E, added
mg
0.00
0
0
0.00
Tocopherol, beta
mg
0.00
1
0
0.00
Tocopherol, gamma
mg
0.00
1
0
0.00
Tocopherol, delta
mg
0.00
1
0
0.00
Vitamin K (phylloquinone)
mcg
1.4
1
0
0.1
Lipids
Fatty acids, total saturated
g
1.415
0
0
0.119
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
0
0
0.000
14:0
g
0.000
1
0
0.000
16:0
g
1.179
1
0
0.099
18:0
g
0.236
1
0
0.020
Fatty acids, total monounsaturated
g
7.888
0
0
0.663
16:1 undifferentiated
g
0.086
1
0
0.007
18:1 undifferentiated
g
7.770
1
0
0.653
20:1
g
0.032
1
0
0.003
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.911
0
0
0.077
18:2 undifferentiated
g
0.847
1
0
0.071
18:3 undifferentiated
g
0.064
1
0
0.005
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
Threonine
g
0.026
4
0
0.002
Isoleucine
g
0.031
4
0
0.003
Leucine
g
0.050
4
0
0.004
Lysine
g
0.032
4
0
0.003
Methionine
g
0.012
4
0
0.001
Phenylalanine
g
0.029
4
0
0.002
Tyrosine
g
0.023
4
0
0.002
Valine
g
0.038
4
0
0.003
Arginine
g
0.067
4
0
0.006
Histidine
g
0.023
4
0
0.002
Alanine
g
0.043
4
0
0.004
Aspartic acid
g
0.092
4
0
0.008
Glutamic acid
g
0.093
4
0
0.008
Glycine
g
0.049
4
0
0.004
Proline
g
0.040
4
0
0.003
Serine
g
0.031
4
0
0.003
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
237
0
0
20
Carotene, alpha
mcg
0
0
0
0
Cryptoxanthin, beta
mcg
9
0
0
1
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
510
0
0
43
USDA National Nutrient Database for Standard Reference, Release 18 (2005)

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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