manganese

Brazil Nuts

brazil-nut
Brazil nuts are technically a seed, but are commonly referred to as nuts due to their hard shell. Brazils nuts have a rich creamy flavor and often eaten on their own or in combination with other nuts. Although brazil nut oil has a pleasing flavor it is highly perishable and only suitable for non-cooking uses, such as salad dressing.

Brazil nuts are a good source of protein, calcium, magnesium, manganese, phosphorus, iron, zinc, selenium, vitamins B1 and E, and omega-6 fatty acids. One ounce of brazil nuts (about 6 nuts) contains approximately 186 calories.

Try these brazil nut recipes:
Roasted Broccoli with Brazil Nut Pesto
Brazil Nut “Cheese”
Quinoa Brazil Nut Paella
Creamy Cauliflower, Carrot & Brazil Nut Soup
Brazil Nut Pesto
Coconut & Brazil Nut Truffles

Tofu

tofu Tofu is a soy bean product that has been a staple of Asian cuisine for centuries and often used in vegan and vegetarian dishes in Western cultures. Tofu is affordable, readily available and nutritious.

Tofu comes in a variety of textures ranging from soft to extra firm. Soft textures are best for smoothies and creamy soups. Firmer textures are good for stir-frys, scrambles, cutlets and kabobs. Tofu has little flavor on it’s own, but picks up the flavors of marinades and sauces.

Tofu is a good source of protein, calcium, iron, manganese, copper, selenium, phosphorus, magnesium, zinc, vitamin B1 and omega-3 fatty acids. A 1/2 cup serving of tofu contains approximately 100 calories.

Try these tofu recipes:
Berry Tofu Smoothie Citrus Ginger Tofu Salad
Crispy Peanut Tofu
Tofu Chorizo
Tofu Scramble
Stir Fried Eggplant, Green Beans & Tofu

Strawberries

Strawberries are flavorful, affordable and readily available during warm weather months. While frozen strawberries and preserved jams make it possible to enjoy strawberry flavor year round.

Strawberries are a low-calorie way to satisfy a sweet tooth and make great additions to yogurt, smoothies, cereal and even salads.

Strawberries are a good source of beta-carotene, manganese, folic acid, potassium and vitamins C and K. One cup of sliced strawberries contains approximately 50 calories.

Try these strawberry recipes:
Sensational Strawberry Sorbet
Chocolate Covered Strawberries
Strawberry Apricot Crumble
Strawberry Pistachio Tart
Strawberry Spinach Salad
Strawberry Aqua Fresca
Berry Lime Popsicles

Millet

Millet is a gluten free, low allergenic and easily digestible grain that is a staple in Africa. Raw millet looks like birdseed, but cooks up light and fluffy and has a mild taste that combines well with herbs, beans and vegetables.

Millet is a versatile grain that works as a hot breakfast cereal, cold salad or warm side dish. Millet also makes an excellent stuffing base for squash and peppers.

Millet is a good source of fiber, copper, magnesium, manganese, potassium, phosphorous and vitamin B3. Once cup of cooked millet contains approximately 200 calories.

Try this millet recipes:
Stuffed Acorn Squash
Millet with Onion & Parsley
Millet with Sweet Corn and Avocado
Millet Stir Fry
Millet Breakfast Porridge

Brown Rice

Brown rice is inexpensive, filling and versatile. Brown rice is processed to remove only the hull, while the bran and germ are left in place. Brown rice is not only more nutritious than white rice, but also more flavorful with a slightly earthy, nutty taste.

Brown rice has a sturdy texture compared to white rice, which is not unpleasant but does take getting used to by those who usually eat white rice. In fact there is a bias against brown rice in many rice eating cultures. Because white rice is more processed than brown rice, it costs more and is therefore viewed as a status symbol. In China brown rice is referred to as rough rice.

Long grain brown rice is most commonly available and is used for most rice dishes. Short grain brown rice becomes sticky when cooked and is ideal for sushi.

Brown rice is a good source of calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, folic acid and vitamins B3, B5 and B6. One cup of cooked long grain brown rice contains just over 200 calories.

Try these brown rice recipes:
Brown Rice & Black Beans
Moroccan-style Stuffed Peppers
Brown Rice & Vegetable Pilaf
Mexican Brown Rice Salad
Brown Rice Salad with Sprouts & Seeds
Brown Rice Breakfast Bowl
Creamy Brown Rice Pudding