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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
Wild Rice

(Rice, Wild)  Wild rice is a native American grain that is as old as recorded history.  The harvesting of wild rice traditionally was done along streams and lakes where it was growing naturally.  In more recent years, wild rice has been "naturally cultivated" to increase the yield.  However, wild rice is still several times more expensive than any of the other types of rice we have encountered.  At more than $3.00 (US) per pound, it remains a gourmet delicacy.  Wild rice takes a little longer to cook than brown or basmati, but if cooked together with other types of rice and allowed to remain in the pot for another 15 minutes after cooking, it will be tender.  The photo of the wild rice to the left when viewed at 800 X 600 is approximately the actual size.  See the nutritional chart below.

Wild rice, cooked

NDB No:     20089

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup
-------
164 g
Proximates
Water
g
73.93
11
0.860
121.245
Energy
kcal
101
0
 
165.640
Energy
kj
423
0
 
693.720
Protein
g
3.99
8
0.289
6.544
Total lipid (fat)
g
0.34
11
0.019
0.558
Ash
g
0.40
8
0.019
0.656
Carbohydrate, by difference
g
21.34
0
 
34.998
Fiber, total dietary
g
1.8
0
 
2.952
Minerals
Calcium, Ca
mg
3
5
0.568
4.920
Iron, Fe
mg
0.60
5
0.102
0.984
Magnesium, Mg
mg
32
5
4.026
52.480
Phosphorus, P
mg
82
5
6.035
134.480
Potassium, K
mg
101
5
20.048
165.640
Sodium, Na
mg
3
5
0.277
4.920
Zinc, Zn
mg
1.34
5
0.105
2.198
Copper, Cu
mg
0.121
5
0.013
0.198
Manganese, Mn
mg
0.282
2
 
0.462
Selenium, Se
mcg
0.8
0
 
1.312
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0
 
0.000
Thiamin
mg
0.052
5
0.005
0.085
Riboflavin
mg
0.087
5
0.015
0.143
Niacin
mg
1.287
3
0.159
2.111
Pantothenic acid
mg
0.154
4
0.048
0.253
Vitamin B-6
mg
0.135
4
0.004
0.221
Folate, total
mcg
26
3
3.515
42.640
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
26
3
3.515
42.640
Folate, DFE
mcg_DFE
26
0
 
42.640
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
0
1
 
0.000
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
0
1
 
0.000
Vitamin E
mg_ATE
0.230
0
 
0.377
Lipids
Fatty acids, total saturated
g
0.049
0
 
0.080
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
0.046
0
 
0.075
18:0
g
0.003
0
 
0.005
Fatty acids, total monounsaturated
g
0.050
0
 
0.082
16:1 undifferentiated
g
0.000
0
 
0.000
18:1 undifferentiated
g
0.050
0
 
0.082
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.213
0
 
0.349
18:2 undifferentiated
g
0.119
0
 
0.195
18:3 undifferentiated
g
0.095
0
 
0.156
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
0.049
0
 
0.080
Threonine
g
0.127
0
 
0.208
Isoleucine
g
0.167
0
 
0.274
Leucine
g
0.276
0
 
0.453
Lysine
g
0.170
0
 
0.279
Methionine
g
0.119
0
 
0.195
Cystine
g
0.047
0
 
0.077
Phenylalanine
g
0.195
0
 
0.320
Tyrosine
g
0.169
0
 
0.277
Valine
g
0.232
0
 
0.380
Arginine
g
0.308
0
 
0.505
Histidine
g
0.104
0
 
0.171
Alanine
g
0.223
0
 
0.366
Aspartic acid
g
0.384
0
 
0.630
Glutamic acid
g
0.695
0
 
1.140
Glycine
g
0.182
0
 
0.298
Proline
g
0.140
0
 
0.230
Serine
g
0.211
0
 
0.346
USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)

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-16)

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