all-creatures.orgVegan - Vegetarian Recipe Book
all-creatures.org
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!"
| Home Page | Recipes Table of Contents |
Ingredients: Descriptions
and Photos
- Spinach -
(Spinach) Spinach is a soft-leafed vegetable with a pleasant, slightly bitter taste. Select spinach that is crisp and has a bright green color. Once spinach begins to wilt, it spoils rapidly. Since spinach is usually grown in sandy soil, it is important to clean it thoroughly. We suggest placing the spinach in a sink about half full of cold water and agitating the spinach to loosen as much of the sand as possible. Then thoroughly rinse each leaf under running water. Raw spinach is also sold pre-washed in bags, but we suggest that it be rinsed again before use. Raw spinach is a wonderful addition to a salad, and can be steamed, or cooked in a number of recipes calling for greens. See the nutritional chart below for raw and cooked spinach.
NDB No: 11457
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup ------- 30 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
91.58
|
18
|
0.268
|
27.474
|
| Energy |
kcal
|
22
|
0
|
|
6.600
|
| Energy |
kj
|
92
|
0
|
|
27.600
|
| Protein |
g
|
2.86
|
9
|
0.112
|
0.858
|
| Total lipid (fat) |
g
|
0.35
|
9
|
0.043
|
0.105
|
| Ash |
g
|
1.72
|
8
|
0.035
|
0.516
|
| Carbohydrate, by difference |
g
|
3.50
|
0
|
|
1.050
|
| Fiber, total dietary |
g
|
2.7
|
0
|
|
0.810
|
| Minerals | |||||
| Calcium, Ca |
mg
|
99
|
9
|
4.996
|
29.700
|
| Iron, Fe |
mg
|
2.71
|
10
|
0.522
|
0.813
|
| Magnesium, Mg |
mg
|
79
|
7
|
4.794
|
23.700
|
| Phosphorus, P |
mg
|
49
|
7
|
3.479
|
14.700
|
| Potassium, K |
mg
|
558
|
10
|
28.703
|
167.400
|
| Sodium, Na |
mg
|
79
|
10
|
10.835
|
23.700
|
| Zinc, Zn |
mg
|
0.53
|
7
|
0.039
|
0.159
|
| Copper, Cu |
mg
|
0.130
|
7
|
0.007
|
0.039
|
| Manganese, Mn |
mg
|
0.897
|
6
|
0.048
|
0.269
|
| Selenium, Se |
mcg
|
1.0
|
5
|
0.335
|
0.300
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
28.1
|
7
|
4.129
|
8.430
|
| Thiamin |
mg
|
0.078
|
9
|
0.008
|
0.023
|
| Riboflavin |
mg
|
0.189
|
9
|
0.008
|
0.057
|
| Niacin |
mg
|
0.724
|
9
|
0.032
|
0.217
|
| Pantothenic acid |
mg
|
0.065
|
6
|
0.008
|
0.020
|
| Vitamin B-6 |
mg
|
0.195
|
6
|
0.008
|
0.059
|
| Folate, total |
mcg
|
194
|
6
|
35.597
|
58.200
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
194
|
6
|
35.597
|
58.200
|
| Folate, DFE |
mcg_DFE
|
194
|
0
|
|
58.200
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
6715
|
9
|
206.879
|
2014.500
|
| Retinol |
mcg
|
0
|
0
|
|
0.000
|
| Vitamin A, RAE |
mcg_RAE
|
336
|
9
|
10.344
|
100.800
|
| Vitamin E |
mg_ATE
|
1.890
|
0
|
|
0.567
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.056
|
0
|
|
0.017
|
| 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
|
0.008
|
1
|
|
0.002
|
| 16:0 |
g
|
0.041
|
1
|
|
0.012
|
| 18:0 |
g
|
0.003
|
1
|
|
0.001
|
| Fatty acids, total monounsaturated |
g
|
0.010
|
0
|
|
0.003
|
| 16:1 undifferentiated |
g
|
0.004
|
1
|
|
0.001
|
| 18:1 undifferentiated |
g
|
0.004
|
1
|
|
0.001
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.146
|
0
|
|
0.044
|
| 18:2 undifferentiated |
g
|
0.022
|
1
|
|
0.007
|
| 18:3 undifferentiated |
g
|
0.115
|
1
|
|
0.035
|
| 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
|
| Phytosterols |
mg
|
9
|
0
|
|
2.700
|
| Amino acids | |||||
| Tryptophan |
g
|
0.039
|
19
|
|
0.012
|
| Threonine |
g
|
0.122
|
19
|
|
0.037
|
| Isoleucine |
g
|
0.147
|
19
|
|
0.044
|
| Leucine |
g
|
0.223
|
19
|
|
0.067
|
| Lysine |
g
|
0.174
|
23
|
|
0.052
|
| Methionine |
g
|
0.053
|
23
|
|
0.016
|
| Cystine |
g
|
0.035
|
8
|
|
0.011
|
| Phenylalanine |
g
|
0.129
|
19
|
|
0.039
|
| Tyrosine |
g
|
0.108
|
8
|
|
0.032
|
| Valine |
g
|
0.161
|
19
|
|
0.048
|
| Arginine |
g
|
0.162
|
18
|
|
0.049
|
| Histidine |
g
|
0.064
|
18
|
|
0.019
|
| Alanine |
g
|
0.142
|
7
|
|
0.043
|
| Aspartic acid |
g
|
0.240
|
7
|
|
0.072
|
| Glutamic acid |
g
|
0.343
|
7
|
|
0.103
|
| Glycine |
g
|
0.134
|
7
|
|
0.040
|
| Proline |
g
|
0.112
|
6
|
|
0.034
|
| Serine |
g
|
0.104
|
7
|
|
0.031
|
NDB No: 11458
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup ------- 180 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
91.21
|
19
|
0.222
|
164.178
|
| Energy |
kcal
|
23
|
0
|
|
41.400
|
| Energy |
kj
|
96
|
0
|
|
172.800
|
| Protein |
g
|
2.97
|
16
|
0.158
|
5.346
|
| Total lipid (fat) |
g
|
0.26
|
16
|
0.045
|
0.468
|
| Ash |
g
|
1.81
|
16
|
0.097
|
3.258
|
| Carbohydrate, by difference |
g
|
3.75
|
0
|
|
6.750
|
| Fiber, total dietary |
g
|
2.4
|
0
|
|
4.320
|
| Minerals | |||||
| Calcium, Ca |
mg
|
136
|
12
|
3.285
|
244.800
|
| Iron, Fe |
mg
|
3.57
|
12
|
0.996
|
6.426
|
| Magnesium, Mg |
mg
|
87
|
12
|
4.795
|
156.600
|
| Phosphorus, P |
mg
|
56
|
12
|
2.198
|
100.800
|
| Potassium, K |
mg
|
466
|
12
|
18.532
|
838.800
|
| Sodium, Na |
mg
|
70
|
8
|
4.351
|
126.000
|
| Zinc, Zn |
mg
|
0.76
|
16
|
0.044
|
1.368
|
| Copper, Cu |
mg
|
0.174
|
16
|
0.012
|
0.313
|
| Manganese, Mn |
mg
|
0.935
|
15
|
0.061
|
1.683
|
| Selenium, Se |
mcg
|
1.5
|
5
|
0.300
|
2.700
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
9.8
|
12
|
1.545
|
17.640
|
| Thiamin |
mg
|
0.095
|
12
|
0.004
|
0.171
|
| Riboflavin |
mg
|
0.236
|
12
|
0.007
|
0.425
|
| Niacin |
mg
|
0.490
|
12
|
0.032
|
0.882
|
| Pantothenic acid |
mg
|
0.145
|
12
|
0.008
|
0.261
|
| Vitamin B-6 |
mg
|
0.242
|
12
|
0.006
|
0.436
|
| Folate, total |
mcg
|
146
|
3
|
13.229
|
262.800
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
146
|
3
|
13.229
|
262.800
|
| Folate, DFE |
mcg_DFE
|
146
|
0
|
|
262.800
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
8190
|
12
|
288.493
|
14742.000
|
| Retinol |
mcg
|
0
|
0
|
|
0.000
|
| Vitamin A, RAE |
mcg_RAE
|
410
|
12
|
14.425
|
738.000
|
| Vitamin E |
mg_ATE
|
0.955
|
0
|
|
1.719
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.042
|
0
|
|
0.076
|
| 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
|
0.006
|
0
|
|
0.011
|
| 16:0 |
g
|
0.031
|
0
|
|
0.056
|
| 18:0 |
g
|
0.003
|
0
|
|
0.005
|
| Fatty acids, total monounsaturated |
g
|
0.007
|
0
|
|
0.013
|
| 16:1 undifferentiated |
g
|
0.003
|
0
|
|
0.005
|
| 18:1 undifferentiated |
g
|
0.003
|
0
|
|
0.005
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.108
|
0
|
|
0.194
|
| 18:2 undifferentiated |
g
|
0.016
|
0
|
|
0.029
|
| 18:3 undifferentiated |
g
|
0.085
|
0
|
|
0.153
|
| 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
|
0.040
|
0
|
|
0.072
|
| Threonine |
g
|
0.127
|
0
|
|
0.229
|
| Isoleucine |
g
|
0.152
|
0
|
|
0.274
|
| Leucine |
g
|
0.231
|
0
|
|
0.416
|
| Lysine |
g
|
0.182
|
0
|
|
0.328
|
| Methionine |
g
|
0.055
|
0
|
|
0.099
|
| Cystine |
g
|
0.035
|
0
|
|
0.063
|
| Phenylalanine |
g
|
0.134
|
0
|
|
0.241
|
| Tyrosine |
g
|
0.113
|
0
|
|
0.203
|
| Valine |
g
|
0.168
|
0
|
|
0.302
|
| Arginine |
g
|
0.168
|
0
|
|
0.302
|
| Histidine |
g
|
0.066
|
0
|
|
0.119
|
| Alanine |
g
|
0.147
|
0
|
|
0.265
|
| Aspartic acid |
g
|
0.250
|
0
|
|
0.450
|
| Glutamic acid |
g
|
0.357
|
0
|
|
0.643
|
| Glycine |
g
|
0.140
|
0
|
|
0.252
|
| Proline |
g
|
0.116
|
0
|
|
0.209
|
| Serine |
g
|
0.107
|
0
|
|
0.193
|
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-12)
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