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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
Squash - Spaghetti

(Squash, Spaghetti)  Spaghetti squash is one of the sweet yellow/orange fleshy winter squashes.  The unique feature about spaghetti squash is that when it's cooked, it breaks apart into strands that look like spaghetti.  They are quite plentiful in the autumn, and relatively inexpensive.  Select spaghetti squash that are firm, free of damage and with mostly a bright yellow color.  (The part of the squash that rested on the ground is lighter in color.)  See the nutritional chart below.

Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt

NDB No:     11493

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup
-------
155 g
Proximates
Water
g
92.30
3
1.520
143.065
Energy
kcal
27
0
 
41.850
Energy
kj
112
0
 
173.600
Protein
g
0.66
3
0.040
1.023
Total lipid (fat)
g
0.26
3
0.040
0.403
Ash
g
0.32
3
0.050
0.496
Carbohydrate, by difference
g
6.46
0
 
10.013
Fiber, total dietary
g
1.4
0
 
2.170
Sugars, total
g
2.53
0
 
3.921
Minerals
Calcium, Ca
mg
21
3
2.500
32.550
Iron, Fe
mg
0.34
3
0.031
0.527
Magnesium, Mg
mg
11
3
1.980
17.050
Phosphorus, P
mg
14
3
1.480
21.700
Potassium, K
mg
117
3
11.400
181.350
Sodium, Na
mg
18
3
1.190
27.900
Zinc, Zn
mg
0.20
3
0.028
0.310
Copper, Cu
mg
0.035
3
0.009
0.054
Manganese, Mn
mg
0.109
0
 
0.169
Selenium, Se
mcg
0.3
0
 
0.465
Vitamins
Vitamin C, total ascorbic acid
mg
3.5
3
2.530
5.425
Thiamin
mg
0.038
3
0.006
0.059
Riboflavin
mg
0.022
3
0.001
0.034
Niacin
mg
0.810
3
0.020
1.256
Pantothenic acid
mg
0.355
3
0.003
0.550
Vitamin B-6
mg
0.099
3
0.008
0.153
Folate, total
mcg
8
3
2.000
12.400
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
8
3
2.000
12.400
Folate, DFE
mcg_DFE
8
0
 
12.400
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
110
0
 
170.500
Vitamin A, RAE
mcg_RAE
6
0
 
9.300
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
0.12
0
 
0.186
Vitamin K (phylloquinone)
mcg
0.8
0
 
1.240
Lipids
Fatty acids, total saturated
g
0.062
0
 
0.096
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
0.001
0
 
0.002
14:0
g
0.001
0
 
0.002
16:0
g
0.053
0
 
0.082
18:0
g
0.006
0
 
0.009
Fatty acids, total monounsaturated
g
0.022
0
 
0.034
16:1 undifferentiated
g
0.001
0
 
0.002
18:1 undifferentiated
g
0.018
0
 
0.028
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.126
0
 
0.195
18:2 undifferentiated
g
0.047
0
 
0.073
18:3 undifferentiated
g
0.078
0
 
0.121
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
0.009
0
 
0.014
Threonine
g
0.018
0
 
0.028
Isoleucine
g
0.024
0
 
0.037
Leucine
g
0.034
0
 
0.053
Lysine
g
0.022
0
 
0.034
Methionine
g
0.007
0
 
0.011
Cystine
g
0.005
0
 
0.008
Phenylalanine
g
0.024
0
 
0.037
Tyrosine
g
0.020
0
 
0.031
Valine
g
0.026
0
 
0.040
Arginine
g
0.033
0
 
0.051
Histidine
g
0.011
0
 
0.017
Alanine
g
0.025
0
 
0.039
Aspartic acid
g
0.064
0
 
0.099
Glutamic acid
g
0.105
0
 
0.163
Glycine
g
0.022
0
 
0.034
Proline
g
0.021
0
 
0.033
Serine
g
0.024
0
 
0.037
Other
Alcohol, ethyl
g
0.0
0
 
0.000
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
59
0
 
91.450
Carotene, alpha
mcg
15
0
 
23.250
Cryptoxanthin, beta
mcg
0
0
 
0.000
Lycopene
mcg
0
0
 
0.000
Lutein + zeaxanthin
mcg
0
0
 
0.000
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

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-21)

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