magnesium – Page 4

Broccoli

Broccoli is a versatile, readily available and long lasting enough to still be in good shape towards the end of your grocery week.

Broccoli is low calorie and packed with nutrition, but unfortunately broccoli is often smothered in cheese and cream, resulting in a high fat, high calorie dish. Better ways to enjoy broccoli, include raw in salads, steamed with herbs and lemon, or stir fried in broth or a small amount of oil. Broccoli can even be grilled or used to top pizzas.

Broccoli is a good source of calcium, chromium, magnesium, phosphorus, beta-carotene, folic acid and vitamins B3, B5 and C. One cup of chopped raw broccoli contains approximately 35 calories.

Try this broccoli recipes:
Broccoli Slaw with Cranberry Orange Dressing
Roasted Broccoli and Walnuts
Curried Broccoli Couscous
Lemony Braised Broccoli
Tofu and Broccoli Stir Fry

Banana

Bananas are inexpensive, filling and available year round. Bananas are tasty on their own and make great additions to smoothies, fruit salads, pancakes and baked goods. Bananas can even be used to make yummy frozen treats.

Bananas are low in fat, high in fiber and are an especially good source of potassium, magnesium, beta carotene and vitamins C, K and B6. One large banana contains approximately 120 calories.

Green bananas can be ripened by placing them in a brown paper bag with an apple. Refrigerating bananas will slow down ripening and the peel make darken. However, the banana will still look and taste fine. Peel overripe bananas, place in a plastic bag and freeze for use in smoothies.

Try these banana recipes:
Banana Smoothies
Vegan French Toast
Whole Grain Banana Pancakes
Banana “Ice-cream”

Almonds

Like most nuts almonds are packed with nutrients, but also relatively high in fat and calories.

For those who are trying to maintain or lose weight, it’s best to consume almonds in moderation as a portion-controlled snack or as a garnish for salads, grains or cooked vegetables. For those who are trying to gain weight or need extra protein, almonds and other nuts are an excellent option.

Almonds are a good source of protein, calcium, magnesium, phosphorus, potassium, zinc, iron, folic acid and vitamins B2, B3 and E. One ounce of almonds (approximately 23 nuts) contains 163 calories.

Once only found in health food stores, both almond butter and almond milk are now readily available and make healthy and interesting substitutes for peanut butter and dairy milk.

Try these almond recipes:
Asian Noodle Bowl with Spicy Almond Sauce
Wild Rice Risotto with Almonds and Spring Vegetables
Almond Citrus Salad
Quick Cinnamon Almond Rice Pudding
Almond Honey Power Bars
Banana Almond Smoothie