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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
- Roma Tomatoes (Italian or Plum)

(Tomatoes - Roma)  This oval or pear shaped tomato goes by a variety of names: Roma, Italian and plum.  They have more pulp and less water content than the round varieties, thus they are better for cooking and making sauce.  We also enjoy them in our salads.  The best tasting tomatoes are those that are vine ripened.  Most commercial tomatoes sold in the markets are picked just at the point when they are beginning to turn red, and then they are ripened in transit being subjected to ethylene gas just prior to delivery - as a result they never have a chance to gain their full natural flavor.  Select tomatoes that are firm and free of bruises and wrinkles.  See nutritional chart below.

Tomatoes, red, ripe, raw, June thru October average

NDB No:     11883

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 Italian tomato
-------
62.0 g
Proximates
Water
g
93.76
210
0.062
58.131
Energy
kcal
21
0
 
13.020
Energy
kj
88
0
 
54.560
Protein
g
0.85
89
0.015
0.527
Total lipid (fat)
g
0.33
17
0.062
0.205
Carbohydrate, by difference
g
4.64
0
 
2.877
Fiber, total dietary
g
1.1
0
 
0.682
Ash
g
0.42
17
0.025
0.260
Minerals
Calcium, Ca
mg
5
135
0.328
3.100
Iron, Fe
mg
0.45
137
0.016
0.279
Magnesium, Mg
mg
11
138
0.236
6.820
Phosphorus, P
mg
24
131
0.341
14.880
Potassium, K
mg
222
143
4.456
137.640
Sodium, Na
mg
9
151
0.525
5.580
Zinc, Zn
mg
0.09
122
0.012
0.056
Copper, Cu
mg
0.074
149
0.002
0.046
Manganese, Mn
mg
0.105
136
0.004
0.065
Selenium, Se
mcg
0.4
3
0.150
0.248
Vitamins
Vitamin C, total ascorbic acid
mg
26.0
1
 
16.120
Thiamin
mg
0.059
156
0.001
0.037
Riboflavin
mg
0.048
156
0.002
0.030
Niacin
mg
0.628
11
0.027
0.389
Pantothenic acid
mg
0.247
6
0.122
0.153
Vitamin B-6
mg
0.080
13
0.006
0.050
Folate, total
mcg
15
16
3.102
9.300
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
15
16
3.102
9.300
Folate, DFE
mcg_DFE
15
0
 
9.300
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
623
11
27.637
386.260
Vitamin A, RE
mcg_RE
62
0
 
38.440
Vitamin E
mg_ATE
0.380
0
 
0.236
Tocopherol, alpha
mg
0.34
1
 
0.211
Lipids
Fatty acids, total saturated
g
0.045
0
 
0.028
14:0
g
0.000
1
 
0.000
16:0
g
0.033
1
 
0.020
18:0
g
0.013
1
 
0.008
Fatty acids, total monounsaturated
g
0.050
0
 
0.031
16:1 undifferentiated
g
0.002
1
 
0.001
18:1 undifferentiated
g
0.049
1
 
0.030
20:1
g
0.000
1
 
0.000
Fatty acids, total polyunsaturated
g
0.135
0
 
0.084
18:2 undifferentiated
g
0.130
1
 
0.081
18:3 undifferentiated
g
0.005
1
 
0.003
Cholesterol
mg
0
0
 
0.000
Phytosterols
mg
7
1
 
4.340
Amino acids
Tryptophan
g
0.006
0
 
0.004
Threonine
g
0.021
0
 
0.013
Isoleucine
g
0.020
0
 
0.012
Leucine
g
0.031
0
 
0.019
Lysine
g
0.031
0
 
0.019
Methionine
g
0.007
0
 
0.004
Cystine
g
0.011
0
 
0.007
Phenylalanine
g
0.022
0
 
0.014
Tyrosine
g
0.015
0
 
0.009
Valine
g
0.022
0
 
0.014
Arginine
g
0.021
0
 
0.013
Histidine
g
0.013
0
 
0.008
Alanine
g
0.024
0
 
0.015
Aspartic acid
g
0.118
0
 
0.073
Glutamic acid
g
0.313
0
 
0.194
Glycine
g
0.021
0
 
0.013
Proline
g
0.016
0
 
0.010
Serine
g
0.023
0
 
0.014
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

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-10)

Your Comments are Welcome:

If we REALLY want God to bless America and the earth, GO VEGAN!

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