FARM TO TABLE

Wellness overview and super food: Black beans and Brown rice by: Arturo Maldonado Professor Crocker, Class: 11:10 T/R

 Completing my dietary analysis 1 I was certainly able to achieve most of the nutrient requirements I was only deficient in sodium, zinc, vitamin D and vitamin b12 I was excess on the rest of the vitamins and minerals I was deficient in vitamin D and b12 due to the fact that I am raw/vegan Vitamin D is actually a hormone and can be obtained with enough sunlight daily Vitamin b12 is only found in animal products I obtain my vitamin b12 requirement with a monthly injection or simple vitamin b complex supplement

Wellness Book Overview

 After dietary analysis 1 I was able to see what I was deficient in and correct it Dietary analysis was pretty much the same outcome Only deficient in vitamin D Was able to overcome my deficiencies by looking up what fruit or vegetable had zinc Gave me an extended breakdown and assured me that I am on the correct path to health

Dietary Analysis 2

There are over 500 varieties of beans Black beans trace back up to 7000 years Were the main food in Latin America Have to be eaten cooked Provide an ample amount of nutrients Domesticated in Peru They are very high in fiber, folate, protein, antioxidants, and vitamin B, along with many others

Black Beans

Usually grow on a vine or bush like Annual plant The leaf is usually used in a soup Days to harvest is 100-140 days Pick the beans when they are still young and unable to see the bean popping out of the pod You can wait until the bean and the pod are died up, pick them and store them months and years Many time the grocery store has beans from the previous harvest

Harvest and Growth

1 cup dried and cooked Calories 227, calories from fat 8 15 grams of protein and fiber Omega-3(181mg) omega 6(217mg) Vitamin A 10iu, Thiamin .4mg, riboflavin .1mg, niacin .9mg, b6 .1mg, folate 256 mcg, vitamin e .4mg Calcium 46.4 mg, iron 3.6mg, magnesium 120mg, phosphorus 241mg, potassium 611mg, zinc 1.9mg, copper .4mg, manganese .8mg, selenium 2.1mcg

Nutrition Information

Multiple Organics Offices in San Rafael, CA and in New York Produce all organic foods In business over 10 years Organic because healthy soils produce strong plants, taste better, prevent chemicals from entering the air, earth and water, help ecosystem, conserve water Recipe: 1 cup black beans, 3 cups of water, 1 jalapeno, 1 onion, and salt(option, varies with the person) Cook for 1-2 hours

Growers Association

 Grows wild in southeast Asia Through trading rice was spread through out Asia, Africa and Europe through Alexander the Great, US received it through slave trade Whole, natural grain The bran and germ is removed to make white rice, less nutritious Recipe: 1 cup brown rice, 2 cups of water, set in rice cooker or on the stove 15-20min

Brown Rice

Harvested form rice plant or grass Seed that grows on top of the plant Seeds of the rice plant are collected and milled Large fields flooded with water, tiny rice seeding's are planted Can be grown just in soil, but the quantity depends on the soil quality

Harvest

1 cup cooked contain 216 calories, from fat 15 4 grams of fiber and 5 grams of protein Omega 3(27.3mg), omega 6(603mg) Vitamin e .7mg, vitamin k 1.2mcg, thiamin .2mg, niacin 3mg, b6 .3mg, folate 7.8mcg, choline 17.9mg, betaine 1mg Calcium 19.5mg, iron .8mg, magnesium 84 mg, phosphorus 162mg, potassium 84mg, sodium 10mg, zinc 1.2mg, copper .2mg, manganese 1.8mg, selenium 19.1mcg

Nutrition information

Lundberg Organic jasmine brown rice Vegan, non gmo, gluten free Specialize in organic whole grain rice products Located in Sacramento off the 5 freeway Family owned since 1937 Certified organic by 2 associations

Growers Association

Wikipedia http://www.lundberg.com/ http://www.multipleorganics.com/ http://nutritiondata.self.com/facts/cereal-grains-andpasta/5707/2 http://wanttoknowit.com/where-does-rice-come-from/

References