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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
Turnip Greens

(Turnip Greens)  Cooked turnip greens have a very robust (heavy) flavor.  They can be eaten as a side dish or cooked with other greens or veggies in various recipes.  Select turnip greens that are crisp and green and free of wilt or discolored edges.  Turnip greens are a great source of vitamin A and K, beta carotene, and lutein.  See the nutritional chart below.

Turnip greens, cooked, boiled, drained, without salt

NDB No:     11569

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, chopped
-------
144 g
Proximates
Water
g
93.20
0
 
134.208
Energy
kcal
20
0
 
28.800
Energy
kj
85
0
 
122.400
Protein
g
1.14
0
 
1.642
Total lipid (fat)
g
0.23
0
 
0.331
Ash
g
1.07
0
 
1.541
Carbohydrate, by difference
g
4.36
0
 
6.278
Fiber, total dietary
g
3.5
0
 
5.040
Sugars, total
g
0.53
0
 
0.763
Minerals
Calcium, Ca
mg
137
0
 
197.280
Iron, Fe
mg
0.80
0
 
1.152
Magnesium, Mg
mg
22
0
 
31.680
Phosphorus, P
mg
29
0
 
41.760
Potassium, K
mg
203
0
 
292.320
Sodium, Na
mg
29
0
 
41.760
Zinc, Zn
mg
0.14
0
 
0.202
Copper, Cu
mg
0.253
0
 
0.364
Manganese, Mn
mg
0.337
0
 
0.485
Selenium, Se
mcg
0.9
0
 
1.296
Vitamins
Vitamin C, total ascorbic acid
mg
27.4
0
 
39.456
Thiamin
mg
0.045
0
 
0.065
Riboflavin
mg
0.072
0
 
0.104
Niacin
mg
0.411
0
 
0.592
Pantothenic acid
mg
0.274
0
 
0.395
Vitamin B-6
mg
0.180
0
 
0.259
Folate, total
mcg
118
0
 
169.920
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
118
0
 
169.920
Folate, DFE
mcg_DFE
118
0
 
169.920
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
7625
0
 
10980.000
Vitamin A, RAE
mcg_RAE
381
0
 
548.640
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
1.88
0
 
2.707
Vitamin K (phylloquinone)
mcg
367.6
0
 
529.344
Lipids
Fatty acids, total saturated
g
0.053
0
 
0.076
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.001
0
 
0.001
10:0
g
0.001
0
 
0.001
12:0
g
0.001
0
 
0.001
14:0
g
0.002
0
 
0.003
16:0
g
0.041
0
 
0.059
18:0
g
0.007
0
 
0.010
Fatty acids, total monounsaturated
g
0.015
0
 
0.022
16:1 undifferentiated
g
0.011
0
 
0.016
18:1 undifferentiated
g
0.004
0
 
0.006
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.091
0
 
0.131
18:2 undifferentiated
g
0.028
0
 
0.040
18:3 undifferentiated
g
0.064
0
 
0.092
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
0.020
0
 
0.029
Threonine
g
0.063
0
 
0.091
Isoleucine
g
0.059
0
 
0.085
Leucine
g
0.105
0
 
0.151
Lysine
g
0.074
0
 
0.107
Methionine
g
0.026
0
 
0.037
Cystine
g
0.013
0
 
0.019
Phenylalanine
g
0.070
0
 
0.101
Tyrosine
g
0.044
0
 
0.063
Valine
g
0.078
0
 
0.112
Arginine
g
0.072
0
 
0.104
Histidine
g
0.028
0
 
0.040
Alanine
g
0.078
0
 
0.112
Aspartic acid
g
0.121
0
 
0.174
Glutamic acid
g
0.156
0
 
0.225
Glycine
g
0.069
0
 
0.099
Proline
g
0.054
0
 
0.078
Serine
g
0.047
0
 
0.068
Other
Alcohol, ethyl
g
0.0
0
 
0.000
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
4575
2
 
6588.000
Carotene, alpha
mcg
0
2
 
0.000
Cryptoxanthin, beta
mcg
0
2
 
0.000
Lycopene
mcg
0
2
 
0.000
Lutein + zeaxanthin
mcg
8440
2
 
12153.600
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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