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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
Quinoa

(Quinoa)  Quinoa (pronounced keen-wah) is a native "grain" or seed of a high Andes pig weed that has been widely used for food in Peru.  It is high in protein, calcium, and iron.  The actual size of quinoa can be seen in the photo to the left.  From our experience quinoa is only available in health food stores or from food cooperatives.  Quinoa can be used whole like rice, or in soups, or ground and used in baking, as in multi-grain bread.  See the nutritional chart below.

Quinoa

Scientific Name:     Chenopodium quinoa Willd.

NDB No:     20035

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup
-------
170.0 g
Proximates
Water
g
9.30
1
 
15.810
Energy
kcal
374
0
 
635.800
Energy
kj
1565
0
 
2660.500
Protein
g
13.10
1
 
22.270
Total lipid (fat)
g
5.80
1
 
9.860
Carbohydrate, by difference
g
68.90
0
 
117.130
Fiber, total dietary
g
5.9
0
 
10.030
Ash
g
2.90
1
 
4.930
Minerals
Calcium, Ca
mg
60
1
 
102.000
Iron, Fe
mg
9.25
1
 
15.725
Magnesium, Mg
mg
210
1
 
357.000
Phosphorus, P
mg
410
1
 
697.000
Potassium, K
mg
740
1
 
1258.000
Sodium, Na
mg
21
0
 
35.700
Zinc, Zn
mg
3.30
1
 
5.610
Copper, Cu
mg
0.820
1
 
1.394
Manganese, Mn
mg
2.260
0
 
3.842
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0
 
0.000
Thiamin
mg
0.198
1
 
0.337
Riboflavin
mg
0.396
1
 
0.673
Niacin
mg
2.930
1
 
4.981
Pantothenic acid
mg
1.047
0
 
1.780
Vitamin B-6
mg
0.223
0
 
0.379
Folate, total
mcg
49
0
 
83.300
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
49
0
 
83.300
Folate, DFE
mcg_DFE
49
0
 
83.300
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
0
0
 
0.000
Vitamin A, RE
mcg_RE
0
0
 
0.000
Lipids
Fatty acids, total saturated
g
0.590
0
 
1.003
16:0
g
0.541
1
 
0.920
18:0
g
0.049
1
 
0.083
Fatty acids, total monounsaturated
g
1.535
0
 
2.609
16:1 undifferentiated
g
0.010
1
 
0.017
18:1 undifferentiated
g
1.525
1
 
2.592
Fatty acids, total polyunsaturated
g
2.347
0
 
3.990
18:2 undifferentiated
g
2.214
1
 
3.764
18:3 undifferentiated
g
0.133
1
 
0.226
Cholesterol
mg
0
0
 
0.000
Amino acids
Threonine
g
0.459
1
 
0.780
Isoleucine
g
0.472
1
 
0.802
Leucine
g
0.786
1
 
1.336
Lysine
g
0.734
1
 
1.248
Methionine
g
0.262
1
 
0.445
Phenylalanine
g
0.537
1
 
0.913
Tyrosine
g
0.367
1
 
0.624
Valine
g
0.589
1
 
1.001
Arginine
g
0.918
1
 
1.561
Histidine
g
0.314
1
 
0.534
Alanine
g
0.616
1
 
1.047
Aspartic acid
g
0.956
1
 
1.625
Glutamic acid
g
1.559
1
 
2.650
Glycine
g
0.681
1
 
1.158
Proline
g
0.407
1
 
0.692
Serine
g
0.484
1
 
0.823
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-7)

Your Comments are Welcome:

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