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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
- Zucchini Squash -

(Squash - Zucchini)  The zucchini squash in this photo are young ones that have been picked early.  They are the most tender and have no developed seeds.  They are excellent raw.  You can slice them in rings for salads and slice them in strips for dips.  During the summer and early fall they are found everywhere at farm stores and usually sold by count rather than by weight.  If they are sold by count and you are planning to cook them, select the larger ones, as long as the outside hasn't begun to harden.  If they are sold by weight, always select the smaller ones.  Select zucchini squash that are firm (free of soft spots or ends) and free of blemishes.  See the nutritional charts below for raw and cooked zucchini.

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Squash, summer, zucchini, includes skin, raw

Scientific Name:     Cucurbita spp.

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup, sliced
-------
113g
Proximates
Water
g
94.64
14
0.094
106.94
Energy
kcal
16
0
 
18
Energy
kj
69
0
 
78
Protein
g
1.21
6
0.06
1.37
Total lipid (fat)
g
0.18
3
0.067
0.20
Ash
g
0.62
5
0.023
0.70
Carbohydrate, by difference
g
3.35
0
 
3.79
Fiber, total dietary
g
1.1
8
0.078
1.2
Sugars, total
g
1.73
0
 
1.95
Sucrose
g
0.03
4
0.025
0.03
Glucose (dextrose)
g
0.75
4
0.075
0.85
Fructose
g
0.95
4
0.075
1.07
Lactose
g
0.00
0
 
0.00
Maltose
g
0.00
0
 
0.00
Galactose
g
0.00
0
 
0.00
Minerals
Calcium, Ca
mg
15
6
0.771
17
Iron, Fe
mg
0.35
6
0.01
0.40
Magnesium, Mg
mg
17
6
0.433
19
Phosphorus, P
mg
38
6
0.742
43
Potassium, K
mg
262
6
10.837
296
Sodium, Na
mg
10
6
8.75
11
Zinc, Zn
mg
0.29
6
0.012
0.33
Copper, Cu
mg
0.051
6
0.001
0.058
Manganese, Mn
mg
0.175
6
0.023
0.198
Selenium, Se
mcg
0.2
0
 
0.2
Vitamins
Vitamin C, total ascorbic acid
mg
17.0
5
0.756
19.2
Thiamin
mg
0.048
6
0.002
0.054
Riboflavin
mg
0.142
6
0.092
0.160
Niacin
mg
0.487
6
0.027
0.550
Pantothenic acid
mg
0.155
6
0.016
0.175
Vitamin B-6
mg
0.218
5
0.145
0.246
Folate, total
mcg
29
6
2.088
33
Folic acid
mcg
0
0
 
0
Folate, food
mcg
29
6
2.088
33
Folate, DFE
mcg_DFE
29
0
 
33
Vitamin B-12
mcg
0.00
0
 
0.00
Vitamin B-12, added
mcg
0.00
0
 
0.00
Vitamin A, IU
IU
200
0
 
226
Vitamin A, RAE
mcg_RAE
10
0
 
11
Retinol
mcg
0
0
 
0
Vitamin E (alpha-tocopherol)
mg
0.12
0
 
0.14
Vitamin E, added
mg
0.00
0
 
0.00
Vitamin K (phylloquinone)
mcg
4.3
0
 
4.9
Lipids
Fatty acids, total saturated
g
0.037
0
 
0.042
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
 
0.001
14:0
g
0.000
0
 
0.000
16:0
g
0.032
0
 
0.036
18:0
g
0.004
0
 
0.005
Fatty acids, total monounsaturated
g
0.014
0
 
0.016
16:1 undifferentiated
g
0.001
0
 
0.001
18:1 undifferentiated
g
0.013
0
 
0.015
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.076
0
 
0.086
18:2 undifferentiated
g
0.028
0
 
0.032
18:3 undifferentiated
g
0.047
0
 
0.053
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
Amino acids
Tryptophan
g
0.010
0
 
0.011
Threonine
g
0.029
0
 
0.033
Isoleucine
g
0.044
0
 
0.050
Leucine
g
0.071
0
 
0.080
Lysine
g
0.067
0
 
0.076
Methionine
g
0.018
0
 
0.020
Cystine
g
0.012
0
 
0.014
Phenylalanine
g
0.043
0
 
0.049
Tyrosine
g
0.032
0
 
0.036
Valine
g
0.054
0
 
0.061
Arginine
g
0.051
0
 
0.058
Histidine
g
0.026
0
 
0.029
Alanine
g
0.063
0
 
0.071
Aspartic acid
g
0.147
0
 
0.166
Glutamic acid
g
0.129
0
 
0.146
Glycine
g
0.046
0
 
0.052
Proline
g
0.037
0
 
0.042
Serine
g
0.049
0
 
0.055
Other
Alcohol, ethyl
g
0.0
0
 
0.0
Caffeine
mg
0
0
 
0
Theobromine
mg
0
0
 
0
Carotene, beta
mcg
120
7
1.203
136
Carotene, alpha
mcg
0
1
 
0
Cryptoxanthin, beta
mcg
0
1
 
0
Lycopene
mcg
0
1
 
0
Lutein + zeaxanthin
mcg
2125
1
 
2401
USDA National Nutrient Database for Standard Reference, Release 19 (2006)

Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup, sliced
-------
180g
Proximates
Water
g
94.74
1
 
170.53
Energy
kcal
16
0
 
29
Energy
kj
67
0
 
121
Protein
g
0.64
1
 
1.15
Total lipid (fat)
g
0.05
1
 
0.09
Ash
g
0.64
1
 
1.15
Carbohydrate, by difference
g
3.93
0
 
7.07
Fiber, total dietary
g
1.4
0
 
2.5
Sugars, total
g
1.69
0
 
3.04
Minerals
Calcium, Ca
mg
13
1
 
23
Iron, Fe
mg
0.35
1
 
0.63
Magnesium, Mg
mg
22
1
 
40
Phosphorus, P
mg
40
1
 
72
Potassium, K
mg
253
1
 
455
Sodium, Na
mg
3
1
 
5
Zinc, Zn
mg
0.18
1
 
0.32
Copper, Cu
mg
0.086
0
 
0.155
Manganese, Mn
mg
0.178
0
 
0.320
Selenium, Se
mcg
0.2
0
 
0.4
Vitamins
Vitamin C, total ascorbic acid
mg
4.6
0
 
8.3
Thiamin
mg
0.041
0
 
0.074
Riboflavin
mg
0.041
0
 
0.074
Niacin
mg
0.428
0
 
0.770
Pantothenic acid
mg
0.114
0
 
0.205
Vitamin B-6
mg
0.078
0
 
0.140
Folate, total
mcg
17
0
 
31
Folic acid
mcg
0
0
 
0
Folate, food
mcg
17
0
 
31
Folate, DFE
mcg_DFE
17
0
 
31
Vitamin B-12
mcg
0.00
0
 
0.00
Vitamin B-12, added
mcg
0.00
0
 
0.00
Vitamin A, IU
IU
1117
0
 
2011
Vitamin A, RAE
mcg_RAE
56
0
 
101
Retinol
mcg
0
0
 
0
Vitamin E (alpha-tocopherol)
mg
0.12
0
 
0.22
Vitamin E, added
mg
0.00
0
 
0.00
Vitamin K (phylloquinone)
mcg
4.2
2
 
7.6
Lipids
Fatty acids, total saturated
g
0.010
0
 
0.018
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
0.009
0
 
0.016
18:0
g
0.001
0
 
0.002
Fatty acids, total monounsaturated
g
0.004
0
 
0.007
16:1 undifferentiated
g
0.000
0
 
0.000
18:1 undifferentiated
g
0.004
0
 
0.007
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.021
0
 
0.038
18:2 undifferentiated
g
0.008
0
 
0.014
18:3 undifferentiated
g
0.013
0
 
0.023
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
Amino acids
Tryptophan
g
0.006
0
 
0.011
Threonine
g
0.015
0
 
0.027
Isoleucine
g
0.023
0
 
0.041
Leucine
g
0.037
0
 
0.067
Lysine
g
0.035
0
 
0.063
Methionine
g
0.009
0
 
0.016
Cystine
g
0.007
0
 
0.013
Phenylalanine
g
0.022
0
 
0.040
Tyrosine
g
0.017
0
 
0.031
Valine
g
0.029
0
 
0.052
Arginine
g
0.027
0
 
0.049
Histidine
g
0.014
0
 
0.025
Alanine
g
0.033
0
 
0.059
Aspartic acid
g
0.078
0
 
0.140
Glutamic acid
g
0.068
0
 
0.122
Glycine
g
0.024
0
 
0.043
Proline
g
0.020
0
 
0.036
Serine
g
0.026
0
 
0.047
Other
Alcohol, ethyl
g
0.0
0
 
0.0
Caffeine
mg
0
0
 
0
Theobromine
mg
0
0
 
0
Carotene, beta
mcg
670
3
 
1206
Carotene, alpha
mcg
0
0
 
0
Cryptoxanthin, beta
mcg
0
0
 
0
Lycopene
mcg
0
0
 
0
Lutein + zeaxanthin
mcg
1150
6
650
2070
USDA National Nutrient Database for Standard Reference, Release 19 (2006)

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-11)

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