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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
- Tomatoes -

(Tomatoes)  There are many varieties of "round" tomatoes such are the ones pictured here.  Since they are generally all sold as "tomatoes", we have grouped them together.  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 for in-season and out of season tomatoes.

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

NDB No:     11883

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

Tomatoes, red, ripe, raw, November thru May average

NDB No:     11882

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
93.76
210
0.062
Energy
kcal
21
0
 
Energy
kj
88
0
 
Protein
g
0.85
89
0.015
Total lipid (fat)
g
0.33
17
0.062
Carbohydrate, by difference
g
4.64
0
 
Fiber, total dietary
g
1.1
0
 
Ash
g
0.42
17
0.025
Minerals
Calcium, Ca
mg
5
135
0.328
Iron, Fe
mg
0.45
137
0.016
Magnesium, Mg
mg
11
138
0.236
Phosphorus, P
mg
24
131
0.341
Potassium, K
mg
222
143
4.456
Sodium, Na
mg
9
151
0.525
Zinc, Zn
mg
0.09
122
0.012
Copper, Cu
mg
0.074
149
0.002
Manganese, Mn
mg
0.105
136
0.004
Selenium, Se
mcg
0.4
3
0.150
Vitamins
Vitamin C, total ascorbic acid
mg
10.0
1
 
Thiamin
mg
0.059
156
0.001
Riboflavin
mg
0.048
156
0.002
Niacin
mg
0.628
11
0.027
Pantothenic acid
mg
0.247
6
0.122
Vitamin B-6
mg
0.080
13
0.006
Folate, total
mcg
15
16
3.102
Folic acid
mcg
0
0
 
Folate, food
mcg
15
16
3.102
Folate, DFE
mcg_DFE
15
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
623
11
27.637
Vitamin A, RE
mcg_RE
62
0
 
Vitamin E
mg_ATE
0.380
0
 
Tocopherol, alpha
mg
0.34
1
 
Lipids
Fatty acids, total saturated
g
0.045
0
 
14:0
g
0.000
1
 
16:0
g
0.033
1
 
18:0
g
0.013
1
 
Fatty acids, total monounsaturated
g
0.050
0
 
16:1 undifferentiated
g
0.002
1
 
18:1 undifferentiated
g
0.049
1
 
20:1
g
0.000
1
 
Fatty acids, total polyunsaturated
g
0.135
0
 
18:2 undifferentiated
g
0.130
1
 
18:3 undifferentiated
g
0.005
1
 
Cholesterol
mg
0
0
 
Phytosterols
mg
7
1
 
Amino acids
Tryptophan
g
0.006
0
 
Threonine
g
0.021
0
 
Isoleucine
g
0.020
0
 
Leucine
g
0.031
0
 
Lysine
g
0.031
0
 
Methionine
g
0.007
0
 
Cystine
g
0.011
0
 
Phenylalanine
g
0.022
0
 
Tyrosine
g
0.015
0
 
Valine
g
0.022
0
 
Arginine
g
0.021
0
 
Histidine
g
0.013
0
 
Alanine
g
0.024
0
 
Aspartic acid
g
0.118
0
 
Glutamic acid
g
0.313
0
 
Glycine
g
0.021
0
 
Proline
g
0.016
0
 
Serine
g
0.023
0
 
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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