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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
- 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.

Spinach, raw

Scientific Name:     Spinacia oleracea

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
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)

Spinach, cooked, boiled, drained, without salt

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
USDA 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-12)

Your Comments are Welcome:

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