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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, Yellow

(Squash, Yellow)  Yellow squash are great when cooked as a side dish, or cooked with other vegetables in soups, stews, stir-fries, and pasta prima vera.  The smaller ones are good when eaten raw on salads and for dips.  Select yellow squash that are firm and free of blemishes and cuts.  If buying by weight, select the smallest ones, as they have smaller and more tender seeds.  See the nutritional charts below for raw and cooked yellow squash.

Squash, summer, crookneck and straightneck, raw

Scientific Name:     Cucurbita spp.

NDB No:     11467

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, sliced
-------
130 g
Proximates
Water
g
94.20
8
0.334
122.460
Energy
kcal
19
0
 
24.700
Energy
kj
78
0
 
101.400
Protein
g
0.94
8
0.099
1.222
Total lipid (fat)
g
0.24
8
0.049
0.312
Ash
g
0.58
6
0.027
0.754
Carbohydrate, by difference
g
4.04
0
 
5.252
Fiber, total dietary
g
1.9
0
 
2.470
Minerals
Calcium, Ca
mg
21
8
1.497
27.300
Iron, Fe
mg
0.48
8
0.034
0.624
Magnesium, Mg
mg
21
8
0.951
27.300
Phosphorus, P
mg
32
8
1.299
41.600
Potassium, K
mg
212
8
10.179
275.600
Sodium, Na
mg
2
8
0.389
2.600
Zinc, Zn
mg
0.29
6
0.022
0.377
Copper, Cu
mg
0.102
6
0.006
0.133
Manganese, Mn
mg
0.157
6
0.013
0.204
Selenium, Se
mcg
0.2
0
 
0.260
Vitamins
Vitamin C, total ascorbic acid
mg
8.4
8
2.219
10.920
Thiamin
mg
0.052
8
0.004
0.068
Riboflavin
mg
0.043
8
0.003
0.056
Niacin
mg
0.454
8
0.037
0.590
Pantothenic acid
mg
0.102
6
0.015
0.133
Vitamin B-6
mg
0.109
6
0.007
0.142
Folate, total
mcg
23
6
1.499
29.900
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
23
6
1.499
29.900
Folate, DFE
mcg_DFE
23
0
 
29.900
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
150
0
 
195.000
Vitamin A, RAE
mcg_RAE
8
0
 
10.400
Retinol
mcg
0
0
 
0.000
Lipids
Fatty acids, total saturated
g
0.049
0
 
0.064
12:0
g
0.001
0
 
0.001
14:0
g
0.001
0
 
0.001
16:0
g
0.043
0
 
0.056
18:0
g
0.005
0
 
0.007
Fatty acids, total monounsaturated
g
0.018
0
 
0.023
16:1 undifferentiated
g
0.001
0
 
0.001
18:1 undifferentiated
g
0.017
0
 
0.022
Fatty acids, total polyunsaturated
g
0.100
0
 
0.130
18:2 undifferentiated
g
0.038
0
 
0.049
18:3 undifferentiated
g
0.062
0
 
0.081
Cholesterol
mg
0
0
 
0.000
Amino acids
Tryptophan
g
0.008
0
 
0.010
Threonine
g
0.023
0
 
0.030
Isoleucine
g
0.034
0
 
0.044
Leucine
g
0.055
0
 
0.072
Lysine
g
0.052
0
 
0.068
Methionine
g
0.014
0
 
0.018
Cystine
g
0.010
0
 
0.013
Phenylalanine
g
0.033
0
 
0.043
Tyrosine
g
0.025
0
 
0.033
Valine
g
0.042
0
 
0.055
Arginine
g
0.040
0
 
0.052
Histidine
g
0.020
0
 
0.026
Alanine
g
0.049
0
 
0.064
Aspartic acid
g
0.115
0
 
0.150
Glutamic acid
g
0.101
0
 
0.131
Glycine
g
0.035
0
 
0.046
Proline
g
0.029
0
 
0.038
Serine
g
0.038
0
 
0.049
Other
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
90
0
 
117.000
Carotene, alpha
mcg
0
1
 
0.000
Cryptoxanthin, beta
mcg
0
1
 
0.000
Lycopene
mcg
0
1
 
0.000
Lutein + zeaxanthin
mcg
290
0
 
377.000
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt

NDB No:     11468

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, sliced
-------
180 g
Proximates
Water
g
93.70
6
0.122
168.660
Energy
kcal
20
0
 
36.000
Energy
kj
85
0
 
153.000
Protein
g
0.91
6
0.075
1.638
Total lipid (fat)
g
0.31
6
0.022
0.558
Ash
g
0.77
6
0.024
1.386
Carbohydrate, by difference
g
4.31
0
 
7.758
Fiber, total dietary
g
1.4
1
 
2.520
Sugars, total
g
1.89
0
 
3.402
Sucrose
g
0.09
3
0.041
0.162
Glucose (dextrose)
g
0.86
4
0.133
1.548
Fructose
g
0.94
4
0.174
1.692
Lactose
g
0.00
0
 
0.000
Maltose
g
0.00
0
 
0.000
Galactose
g
0.00
0
 
0.000
Minerals
Calcium, Ca
mg
22
27
1.038
39.600
Iron, Fe
mg
0.37
28
0.024
0.666
Magnesium, Mg
mg
15
28
0.655
27.000
Phosphorus, P
mg
29
27
1.199
52.200
Potassium, K
mg
170
28
9.579
306.000
Sodium, Na
mg
0
28
0.091
0.000
Zinc, Zn
mg
0.22
28
0.013
0.396
Copper, Cu
mg
0.063
28
0.004
0.113
Manganese, Mn
mg
0.155
28
0.007
0.279
Selenium, Se
mcg
0.2
18
0.171
0.360
Vitamins
Vitamin C, total ascorbic acid
mg
5.5
6
0.775
9.900
Thiamin
mg
0.049
6
0.002
0.088
Riboflavin
mg
0.049
6
0.003
0.088
Niacin
mg
0.513
6
0.044
0.923
Pantothenic acid
mg
0.137
6
0.003
0.247
Vitamin B-6
mg
0.094
6
0.006
0.169
Folate, total
mcg
20
3
3.726
36.000
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
20
3
3.726
36.000
Folate, DFE
mcg_DFE
20
0
 
36.000
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
163
0
 
293.400
Vitamin A, RAE
mcg_RAE
8
0
 
14.400
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
0.12
0
 
0.216
Vitamin K (phylloquinone)
mcg
4.4
1
 
7.920
Lipids
Fatty acids, total saturated
g
0.064
0
 
0.115
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
0.056
0
 
0.101
18:0
g
0.006
0
 
0.011
Fatty acids, total monounsaturated
g
0.023
0
 
0.041
16:1 undifferentiated
g
0.001
0
 
0.002
18:1 undifferentiated
g
0.021
0
 
0.038
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.131
0
 
0.236
18:2 undifferentiated
g
0.049
0
 
0.088
18:3 undifferentiated
g
0.082
0
 
0.148
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
0.008
0
 
0.014
Threonine
g
0.022
0
 
0.040
Isoleucine
g
0.033
0
 
0.059
Leucine
g
0.053
0
 
0.095
Lysine
g
0.050
0
 
0.090
Methionine
g
0.013
0
 
0.023
Cystine
g
0.010
0
 
0.018
Phenylalanine
g
0.032
0
 
0.058
Tyrosine
g
0.024
0
 
0.043
Valine
g
0.041
0
 
0.074
Arginine
g
0.038
0
 
0.068
Histidine
g
0.020
0
 
0.036
Alanine
g
0.048
0
 
0.086
Aspartic acid
g
0.111
0
 
0.200
Glutamic acid
g
0.097
0
 
0.175
Glycine
g
0.034
0
 
0.061
Proline
g
0.028
0
 
0.050
Serine
g
0.037
0
 
0.067
Other
Alcohol, ethyl
g
0.0
0
 
0.000
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
98
0
 
176.400
Carotene, alpha
mcg
0
0
 
0.000
Cryptoxanthin, beta
mcg
0
0
 
0.000
Lycopene
mcg
0
0
 
0.000
Lutein + zeaxanthin
mcg
315
0
 
567.000
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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