|
Getting the Most from Magnesium
by Patty Liston
 According to nutritionists, women are often lacking in the powerful vitamin, Magnesium.
Crucial to bone health (which is why you see it combined with calcium—for great absorption), magnesium (repeat after me) is our friend. Below are some recipes to help boost your intake—and keep bones and teeth strong. Remember that adequate intake suggestion is 400 – 500 milligrams per day.
Breakfast
Breakfast Sandwiches
 4 slices thin multigrain bread, toasted
4 thin slices tomato
4 thin slices ham
2 slices reduced-fat Cheddar cheese
Top toasted bread with tomato, ham and cheese. Toast in a toaster oven or under the broiler until the cheese is melted.
 Download this recipe.
Lunch
BBQ Baked Beans & Sausage
 1/2 cup prepared barbecue sauce
1/2 cup water
2 tablespoons tomato paste
1 tablespoon molasses
1/8 teaspoon salt
Freshly ground pepper to taste
1 tablespoon canola oil
1 medium onion, chopped
4 cups chopped collard greens (about 10 ounces), tough stems removed
9 ounces cooked chicken sausage links (about 3 links), halved lengthwise and sliced
2 15-ounce cans great northern or navy beans, rinsed (see Note)
1. Whisk barbecue sauce, water, tomato paste, molasses, salt and pepper in a medium bowl.
2. Heat oil in a large saucepan over medium heat. Add onion and collard greens and cook, stirring occasionally, until the collards are wilted, 3 to 5 minutes. Add sausage and cook, stirring, until beginning to brown, about 3 minutes more.
3. Reduce heat to medium-low; add beans and the sauce mixture to the pan. Gently stir to combine, cover and cook until heated through, about 3 minutes.
Download this recipe.
Dinner
One Dish Chicken and Rice
 1 tablespoon extra-virgin olive oil
2 1/4 pounds boneless, skinless chicken thighs, trimmed and cut into 2-inch pieces
4 Anaheim or poblano chile peppers, chopped
1 small onion, chopped
1 tablespoon dried oregano, crushed
1 teaspoon sweet paprika
1 teaspoon salt
1 8-ounce can tomato sauce
1 tomato, chopped
1 4-ounce jar pimientos, rinsed
8 pimiento-stuffed green olives, sliced
2 tablespoons capers, rinsed
8 cups water
2 1/2 cups brown rice
2/3 cup packed chopped fresh cilantro
1. Heat oil in a Dutch oven over medium-high heat. Add chicken, chiles, onion, oregano, paprika and salt and cook, stirring, until the onions have softened, 3 to 5 minutes.
2. Add tomato sauce, tomato, pimientos, olives, capers and water and bring to a boil. Stir in rice; return to a boil. Reduce heat to a simmer and cook, uncovered, until the sauce is thick, the rice is tender and the chicken is cooked through, 35 to 45 minutes. Stir in cilantro and serve.
Download this recipe.
Dessert
Chocolate and Nut Butter Bites
 8 1/4-ounce squares of bittersweet chocolate
4 teaspoons almond, cashew or pistachio butter
Top each chocolate square with 1/2 teaspoon nut butter of your choice (almond, cashew, pistachio).
Contribute to the Cook'n Club!
DVO would love to publish your article, prose, photography and art as well as your cooking, kitchen and nutrition tips, tricks and secrets. Visit the Newsletter Submission / Win Win for All section in our Forum for more information and details.
|
|
