Are you getting your magnesium? – Free Online Library Essay

ARE YOU GETTING YOUR MAGNESIUM? Magnesium is a mineral so essential that without it there could beno human life–or any kind of life, animal or vegetable, on earth. Without the right amount of magnesium in combination with calcium,your muscles can’t function properly–contract and relax naturally.If you are one of the thousands of people on a diet or diuretics, youare more likely to become magnesium-depleted.

“Pins andneedles’ is often a warning signal of magnesium deficiency. With the right amount of magnesium, your muscular system respondsas it should, and other good things happen to your body as well.Magnesium protects you against some forms of painful kidney stones. Ithelps your body to manufacture the proteins that cells need to functionproperly and activates many of the enzymes without which the cellscan’t function. Magnesium is responsible in large measure for the health of yournervous system.

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Deprived of magnesium, you’re prone to mentaldisorders ranging from restlessness to depression to hallucinations. There’s no reason you shouldn’t be obtaining enoughmagnesium, because it’s plentiful in many everyday supermarketfoods: eggplant, for example, tofu, salmon, bananas, shrimp, rice,spinach, yams, sardines, corn and mozzarella cheese. Bland foods, Igrant you, but no food is bland food when you know how to prepare it. Here I’ve combined these high-magnesium foods with compatibleingredients, healthful in their own right, to produce mouth-wateringdishes. To boost the magnesium content of each dish, I’ve usedmore than one high-magnesium ingredient. Sardines and bean sproutsmarry happily in a crunchy salad. Tofu, eggplant and mozzarella, plus asupporting cast of mushrooms and tomatoes (good sources of magnesium,too), star in a complete-meal dish your whole family will enjoy.

Andyou must try something different: shrimp and bananas–my family wentwild over it. So will yours. Twenty Other High-Magnesium Foods Almonds Barley, Whole grain Beet greens Brazil nuts Cashew nuts Filberts Millet Oats, whole grain Peanuts Pecans Pistachios Rice, brown Rye flour Sesame seeds Soybeans Soybean flour, defatted Walnuts Wheat bran Wheat germ Yeast, brewer’s Eggplant-Tofu Casserole (Makes 4-5 servings) 1 pound eggplant, cut into 3/8-inch slices 2 tablespoons each corn oil and Italian olive oil, combined 2 tofu cakes (about 3/4 pound) 1 cup onion, chopped, or mixture of shallot and onion 2 tablespoons minced garlic 1 sweet green pepper, seeded and coarsely chopped 1/4 pound fresh mushrooms, trimmed and thinly sliced 1/2 teaspoon each crushed, dried marjoram and thyme leaves, andground ginger 1/4 cup dry vermouth or white wine 1 1/2 cups canned tomatoes, chopped 2 tablespoons unsweetened apple juice 1/4 cup parsley, minced 3/4 cup part-skim mozzarella, grated Arrange eggplant slices on cookie tin. Brush on each side with 2tablespoons oil. Broil under high heat until lightly browned on eachside.

Remove from oven and set aside. Cut tofu into 1/2-inch slices.Lay on double sheets of paper toweling. Blot with another sheet oftoweling. Let drain. Heat remaining 2 tablespoons oil over medium heatin nonstick skillet.

Saute onion, garlic, pepper and mushrooms untilsoftened (do not brown). Sprinkle with marjoram, thyme and ginger.Saute for 1 minute. Add wine and cook for 1 minute.

Then mix intomatoes, apple juice and parsley. Bring to simmering point. Simmer,uncovered, for 3-5 minutes or until mixture is thick and most of liquidis reduced. Preheat oven to 375| F. Assemble casserole in alternatelayers of eggplant, tofu, tomato mixture and cheese. Bake, uncovered,40-45 minutes until lightly browned. Broiled Salmon Steaks with Mint (Makes 4 servings) For the sauce: 1/2 cup mint leaves, minced 3 tbs, apple-cider vinegar 1/3 c.

unsweetened apple juice 1 tablespoon honey For the fish: 1 1/2 pounds salmon steaks, cut into 4 serving pieces 4 teaspoons corn oil 1/8 teaspoon cayenne pepper 3 tbs. shallots, minced 1 tablespoon minced garlic 1 tablespoon each celery, minced, and sweet green or red pepper Prepare sauce the day before or 2 hours before serving. Combineall ingredients in saucepan. Heat until barely simmering. Pour intojar and let cool. Cover tightly and refrigerate overnight or let stand,covered, for two hours until ready to use.

Coat fish on both sides withequal amounts of oil and cayenne pepper. Arrange on rack in broiling pan. Sprinkle each side with shallots, garlic, celery and green or redpepper. Broil 4 inches from heat for 7 minutes. Spoon each servingwith 2 teaspoons mint sauce. Return to broiler for 1 minute. Turn.

Sprinkle with balance of garlic and vegetables. Broil for 7 minutes.Spoon each serving with 2 teaspoons mint sauce. Return to broiler for 1minute or until done.

(Fish should flake easily when tested with fork;do not overcook). Yam Salad with Almonds (Makes 4 servings) 1/2 teaspoon crumbled, dried tarragon leaves 1/8 tsp. each ground ginger, marjoram and nutmeg, freshly grated 2 tablespoons chopped almonds, blanched (see note) 1 pound yams, peeled, cut into 3/8-inch slices 1 tbs. tarragon or apple-cider vinegar 2 tablespoons unsweetened apple juice 1 tablespoon sweet butter/margarine blend 1/4 cup shallots, coarsely chopped 2 tablespoons minced parsley or dill, or a combination of both 3 tablespoons low-fat plain yogurt Salt to taste, if desired In cup, combine herbs and spices with chopped nuts.

Blend well.Set aside. Drop yems into saucepan of rapidly boiling water. Boil for7 minutes. Drain.

Carefully transfer to bowl. Combine vinegar withapple juice and sprinkle over yams. Place in freezer for 5 minutes toquick-cool. Melt butter margarine blend in nonstick skillet. Sauteshallots for 2 minutes without browning. Spoon over yams. Gently stirin nut-spice mix, then fold in parsley and yogurt. Serve at roomtemperature or chilled.

Note: Blanch almonds yourself– it’s easy. Just drop almondsinto rapidly boiling water for 10 seconds. Drain. Quickly peel (skinwill slide off in one piece).

Pat nuts dry on paper towels. Then chopin food blender or by hand. Shrimp with Banana (Makes 3 servings) 3 tablespoons cornstarch 1/2 teaspoon ground ginger 1/4 teaspoon each ground cinnamon and coriander 3 dashes cayenne pepper 6 teaspoons peanut oil 1 pound unshelled shrimp (shelled and deveined), well dried 3 tablespoons each shallot, minced and sweet green pepper 1 large, almost-ripe banana, 1/2 inch, diced 3 tablespoons apple-cider vinegar 1/3 cup dry vermouth 1/2 cup unsweetened pineapple juice 1 tablespoon fresh lemon juice In bowl, combine cornstarch with spices. Add shrimp and turn tocoat. Set aside.

Heat 4 1/2 teaspoons oil in well-seasoned ironskillet. Saute shallot and green pepper until wilted but not brown(about 2 minutes). Arrange shrimp atop sauteed ingredients. Saute for1 1/2 minutes on each side. Push all ingredients to side of skillet.Add remaining 1 1/2 teaspoons oil to skillet. Saute banana and stircontinuously for 1 minute.

Then gently combine with shrimp mixture.Sprinkle with vinegar. Stir and cook for 30 seconds.

Combine vermouth with pineapple juice. Pour around side of skillet. Simmer until saucethickens (about 1 1/2 minutes) and spoon shrimp with sauce. Sprinklewith lemon juice and stir.

Serve at once over a bed of just-cookedrice. Wild Rice Risotto (Makes 4 servings) 1 1/2 teaspoons each corn oil and Italian olive oil 1 tablespoon minced garlic 2 green onions, trimmed, cut into 1/2-inch diagonal slices 1/2 pound mushrooms, trimmed and thinly sliced 1/4 pound snow peas, stems and strings removed 1 cup cooked wild rice 1/2 teaspoon each ground ginger and caraway seeds 1/8 teaspoon cayenne pepper 1/2 teaspoon crumbled, dried tarragon leaves 2 teaspoons fresh lemon juice 3-4 tablespoons low-sodium chicken broth 2 tablespoons fresh dill or parsley, minced Salt to taste, if desired Heat wok or large, well-seasoned iron skillet over high heat for 11/2 minutes. Pour oil around rim of work or around sides of skillet.When oil drips down, add garlic and stir-fry for 1 minute. Add greenonions, mushrooms and snow peas. Stir-fry for 2 minutes. Mix in rice.

Sprinkle with ginger, caraway, cayenne and tarragon. Stir-fry for 1minute. Sprinkle with lemon juice. Stir in broth and use enough tomoisten rice. Add dill or parsley. Stir and serve immediately. Note: With a wok, food is less likely to burn; the rice retainsits al dente texture; the mushrooms cook to simultaneous perfection; andspices, herbs, juices and other vegetables blend into utter harmony.

Ifyou’re not work-wise yet, use a skillet, adjust cooking time ineach sequence and take care that garlic doesn’t burn. Hearty Spinach Patties (Makes 4 servings) For the patties: 2 tablespoons shallots, minced 3 tablespoons bulgur 1/3 cup unsweetened apple juice 1 cup cooked, well-drained spinach, chopped 1/2 cup well-packed bean sprouts, dried and chopped 1/2 cup toasted regular wheat germ 1/2 cup low-sodium Swiss cheese, grated 1/2 teaspoon nutmeg, freshly grated 1/4 cup low-fat plain yogurt 4 light dashes cayenne pepper Salt to taste, if desired 1 tablespoon sweet butter/margarine blend For the garnish: 1/2 cup low-fat plain yogurt 2 tablespoons Mrs. Dash salt-free 14 herbs-and-spices blend Combine shallots, bulgur and apple juice in small, nonstick skilletor saucepan. Bring to boil. Cover and simmer for 5 minutes. Removefrom heat and let stand for 5 minutes.

Turn into bowl. Add balance ofingredients except butter/margarine blend, one at a time, and blendafter each addition. Shape mixture into 8 3-inch patties. Heatbutter/margarine blend in large nonstick skillet until melted but notbrown. Saute patties over medium-high heat until browned on both sides.(For delicious perfection, do not crowd patties into small skillet. Ifsmall skillet is used, prepare patties in two batches.) Serve withgarnish on the side.

Whole-Grain Country Loaf and Cheddar Cheese Melt (Makes 2loaves) 1 package (1/4 ounce) active dry yeast 1/2 cup warm water (110|F.) 1 container (8 oz.) low-fat plain yogurt, at room temperature 1/2 cup lukewarm water 1/4 cup honey 1 large egg, at room temperature 2 tablespoons safflower oil 3 cups whole-wheat flour 1/2 cup hulled, unsalted sunflower seeds 1/4 cup wheat germ 2 tablespoons Mrs.

Dash salt-free 14 herbs-and-spices blend 2 1/2-3 1/2 cups all-purpose flour Egg glaze (1 egg beaten with 1 tablespoon water) Wheat germ and sesame seeds for garnish 8 oz. low-sodium cheddar cheese Salt-free 14 herbs-and-spices blend In a small bowl, sprinkle yeast over warm water. Let stand 5minutes, until foamy. In the large bowl of an electric mixer, blendyogurt, lukewarm water, honey, egg and oil. Add yeast mixture. At lowspeed, beat in the whole-wheat flour, sunflower seeds, wheat germ andMrs. Dash herbs-and-spices blend. Beat in enough all-purpose flour tomake a soft dough.

Turn dough out onto a lightly floured surface.Knead for about 10 minutes, until smooth and elastic. Place dough in alarge, greased bowl, turning to coat all sides. Cover with a damptowel. Let rise in a warm place 1-1 1/2 hours, until volume doubles. Punch down dough and divide in half. Cover and let rest 10minutes. Shape into 2 1/2-inch-long oval loaves.

Set bread loaves onone large or two smaller greased baking sheets. Cover and let rise 30to 40 minutes, until doubled in volume. Preheat oven to 375|F. Brush loaves with egg glaze and sprinklewith wheat germ and sesame seeds. Slash tops of loaves decorativelywith a sharp knife or razor blade.

Bake about 25 minutes, until loavessound hollow when tapped on bottom. Transfer to a wire rack to cool. To serve: Preheat oven to 350|F. Cut bread into thick slices. Cutonly 2/3 of the way through. Insert 1/4-inch-thick slices of cheeseinto cuts. Sprinkle cheese with herbs-and-spices blend.

Put bread onbaking sheet; bake until cheese is melted (5 minutes). Lemon Parmesan Cauliflower (Makes 4 to 6 servings) 1 medium head cauliflower Juice of 1 fresh lemon 2 to 3 tablespoons low-salt margarine, melted 2 to 3 tablespoons Parmesan cheese, grated 1/4 teaspoon paprika In saucepan, cook cauliflower in 1 inch boiling water with juice of1/2 lemon until tender (florets 5 to 10 minutes; whole 15 to 20minutes); drain. To serve, sprinkle cauliflower with remaining juice of1/2 lemon and margarine.

Combine Parmesan cheese and paprika; sprinkleover cauliflower. Salt and pepper to taste. Garnish with lemoncartwheel twists and parsley if desired. Corn and Peppers with Dill (Makes 4 servings) 1 tablespoon peanut or Italian olive oil 1 small sweet red pepper, seeded and julienned 2 tablespoons shallots, minced 1 10-ounce box frozen kernel corn, cooked, or fresh kernel corn 1/2 teaspoon ground ginger 1/4 teaspoon ground marjoram Cayenne pepper to taste 1 teaspoon wine vinegar 2 tablespoons fresh dill, minced Salt to taste, if desired Heat, oil in nonstick skillet until hot. Saut$ae red pepper andshallots briefly until just wilted.

Add corn and stir to combine.Sprinkle with ginger, marjoram and cayenne. Stir and saute for 1minute. Add vinegar and cook until all ingredients are heated through.Stir in dill and serve immediately. Herbed Lemon Patties (Makes about 1/4 cup butter) 1/4 cup low-salt margarine, softened 1 teaspoon fresh lemon peel, grated 1 tablespoon fresh lemon juice, squeezed 1/2 teaspoon of one of the following: basil, marjoram, mint,oregano, parsley or tarragon leaves, crushed Combine all ingredients. On waxed paper, shape butter mixture into1 5 roll or rectangle; chill.

Slice into patties. Serve overvegetables. Fresh Potatoes and Rutabagas (Makes 4 to 6 servings) 1 pound (2 cups) rutabaga, cut in cubes 2 medium (2 cups) potatoes, cut in cubes 2 tablespoons low-salt margarine 1/2 cup onion, chopped 2 tablespoons parsley, chopped 1/8 teaspoon pepper In large saucepan combine rutabagas and potatoes.

Add water tocover and boil. Cover. Reduce heat; simmer 30 to 40 minutes, untilvegetables are tender. Meanwhile, in small saucepan, melt butter; addonion and parsley and cook until onions are tender. Drain cookedvegetables, turn into large mixing bowl; beat with electric mixer untilsmooth. Stir in onions and parsley and pepper; mix well. Photo: Whole-Grain Country Loaf and Cheddar Cheese Melt, made withwhole-wheat flour and wheat germ, contains many times more magnesiumthan ordinary white bread and tastes better, too.

Photo: Fresh vegetables are a good source of magnesium, which islost from processed foods and not replaced by enrichment at the factory.The minimum daily magnesium requirement is set at 300-350 mg, but someargue it should be as high as 450.


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