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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
- Pineapple -

(Pineapple)  Ripe pineapples have a deliciously sweet flavor.  They also contain a digestive enzyme, bromelain.  With the exception of vitamin C and Potassium, pineapples do not contain very much of the other vitamins and minerals.  According to what we have read, bromelain is a natural anti-inflammatory that has many health benefits and encourages healing.   Choose pineapples by their "pineapple" fragrance, and with some golden yellow color.   They should be heavy for their size and have no soft spots.  Pineapples do not ripen once they have been cut from the plant, so select ripe ones at the time of purchase.  See the nutritional chart below.

Some Suggested Recipes


Pineapple, Mango, Peach and Plum Fruit Plate

Pineapple Boat Fruit Salad

Pineapple Apples and Banana

Pineapple and Banana Smoothie

Pineapple, Bananas and Blueberries

Pineapple, Banana and Date Smoothie

Pineapple, Banana, Coconut and Date Smoothie

Pineapple, Orange and Banana Smoothie

Pineapple, Orange, Banana and Date Smoothie

Pineapple, Orange, Banana, Coconut and Date Smoothie

Pineapple, Banana and Strawberry Smoothie

Plantain, Pineapple and Orange Smoothie

Pineapple, raw, all varieties  (1)

Scientific Name:     Ananus comosus

NDB No:     09266

Nutrient Units Value per
100 grams of
edible portion
Number
of Data
Points
Std.
Error
1.00 X 1 cup, diced
-------
155g
1.00 X 1 fruit
-------
472g
Proximates
Water
g
86.46
21
1.232
134.01
408.09
Energy
kcal
48
0
0
74
227
Energy
kj
202
0
0
313
953
Protein
g
0.54
21
0.032
0.84
2.55
Total lipid (fat)
g
0.12
21
0.02
0.19
0.57
Ash
g
0.24
21
0.031
0.37
1.13
Carbohydrate, by difference
g
12.63
0
0
19.58
59.61
Fiber, total dietary
g
1.4
6
0
2.2
6.6
Sugars, total
g
9.26
13
0.225
14.35
43.71
Sucrose
g
5.47
13
0.318
8.48
25.82
Glucose (dextrose)
g
1.74
13
0.056
2.70
8.21
Fructose
g
2.05
13
0.038
3.18
9.68
Lactose
g
0.00
13
0
0.00
0.00
Maltose
g
0.00
13
0
0.00
0.00
Galactose
g
0.00
13
0
0.00
0.00
Starch
g
0.00
6
0
0.00
0.00
Minerals
Calcium, Ca
mg
13
21
0.94
20
61
Iron, Fe
mg
0.28
22
0.064
0.43
1.32
Magnesium, Mg
mg
12
22
0.83
19
57
Phosphorus, P
mg
8
21
1.425
12
38
Potassium, K
mg
115
22
11.535
178
543
Sodium, Na
mg
1
11
0.074
2
5
Zinc, Zn
mg
0.10
19
0.005
0.15
0.47
Copper, Cu
mg
0.099
22
0.012
0.153
0.467
Manganese, Mn
mg
1.177
22
0.276
1.824
5.555
Selenium, Se
mcg
0.1
5
0
0.2
0.5
Vitamins
Vitamin C, total ascorbic acid
mg
36.2
21
2.335
56.1
170.9
Thiamin
mg
0.079
18
0.007
0.122
0.373
Riboflavin
mg
0.031
18
0.009
0.048
0.146
Niacin
mg
0.489
14
0.198
0.758
2.308
Pantothenic acid
mg
0.205
18
0.035
0.318
0.968
Vitamin B-6
mg
0.110
18
0.004
0.171
0.519
Folate, total
mcg
15
18
5.718
23
71
Folic acid
mcg
0
0
0
0
0
Folate, food
mcg
15
18
5.718
23
71
Folate, DFE
mcg_DFE
15
0
0
23
71
Vitamin B-12
mcg
0.00
0
0
0.00
0.00
Vitamin A, IU
IU
56
16
5.547
87
264
Vitamin A, RAE
mcg_RAE
3
16
0.277
5
14
Retinol
mcg
0
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.02
7
0.002
0.03
0.09
Tocopherol, beta
mg
0.00
7
0
0.00
0.00
Tocopherol, gamma
mg
0.00
7
0
0.00
0.00
Tocopherol, delta
mg
0.00
7
0
0.00
0.00
Vitamin K (phylloquinone)
mcg
0.7
10
0.012
1.1
3.3
Lipids
Fatty acids, total saturated
g
0.009
0
0
0.014
0.042
4:0
g
0.000
0
0
0.000
0.000
6:0
g
0.000
0
0
0.000
0.000
8:0
g
0.000
0
0
0.000
0.000
10:0
g
0.000
0
0
0.000
0.000
12:0
g
0.000
0
0
0.000
0.000
14:0
g
0.000
0
0
0.000
0.000
16:0
g
0.005
0
0
0.008
0.024
18:0
g
0.003
0
0
0.005
0.014
Fatty acids, total monounsaturated
g
0.014
0
0
0.022
0.066
16:1 undifferentiated
g
0.001
0
0
0.002
0.005
18:1 undifferentiated
g
0.013
0
0
0.020
0.061
20:1
g
0.000
0
0
0.000
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
0.000
Fatty acids, total polyunsaturated
g
0.042
0
0
0.065
0.198
18:2 undifferentiated
g
0.024
0
0
0.037
0.113
18:3 undifferentiated
g
0.018
0
0
0.028
0.085
18:4
g
0.000
0
0
0.000
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
0.000
20:5 n-3
g
0.000
0
0
0.000
0.000
22:5 n-3
g
0.000
0
0
0.000
0.000
22:6 n-3
g
0.000
0
0
0.000
0.000
Cholesterol
mg
0
0
0
0
0
Phytosterols
mg
6
0
0
9
28
Amino acids
Tryptophan
g
0.005
0
0
0.008
0.024
Threonine
g
0.019
0
0
0.029
0.090
Isoleucine
g
0.019
0
0
0.029
0.090
Leucine
g
0.024
0
0
0.037
0.113
Lysine
g
0.026
0
0
0.040
0.123
Methionine
g
0.012
0
0
0.019
0.057
Cystine
g
0.014
0
0
0.022
0.066
Phenylalanine
g
0.021
0
0
0.033
0.099
Tyrosine
g
0.019
0
0
0.029
0.090
Valine
g
0.024
0
0
0.037
0.113
Arginine
g
0.019
0
0
0.029
0.090
Histidine
g
0.010
0
0
0.015
0.047
Alanine
g
0.033
0
0
0.051
0.156
Aspartic acid
g
0.121
0
0
0.188
0.571
Glutamic acid
g
0.079
0
0
0.122
0.373
Glycine
g
0.024
0
0
0.037
0.113
Proline
g
0.017
0
0
0.026
0.080
Serine
g
0.035
0
0
0.054
0.165
Other
Alcohol, ethyl
g
0.0
0
0
0.0
0.0
Caffeine
mg
0
0
0
0
0
Theobromine
mg
0
0
0
0
0
Carotene, beta
mcg
34
16
3.328
53
160
Carotene, alpha
mcg
0
8
0
0
0
Cryptoxanthin, beta
mcg
0
8
0
0
0
Lycopene
mcg
0
8
0
0
0
Lutein + zeaxanthin
mcg
0
8
0
0
0

Footnotes:
1    Values based on data weighted 50% extra sweet variety, 50% traditional varieties.
USDA National Nutrient Database for Standard Reference, Release 17 (2004)

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-11)

Your Comments are Welcome:

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

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