phosphorus – Page 2

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

Figs

Figs are intensely sweet and therefore commonly used in desserts. Figs make a great addition to baked goods and pair especially well with chocolate and nuts.

However, figs also work well in savory dishes, including salads, rice & grain dishes, cheese plates and even pizzas.

Fresh figs are in season in fall, while dried figs are available year round.

Figs are a good source of calcium, phosphorus, potassium, beta-carotene and vitamin C. One medium fig contains approximately 40 calories.

Try these fig recipes:
Spicy Fig Orange Jam
Fig Almond & Banana Smoothie
Cinnamon Walnut Fig Waffles
Banana Bread with Figs & Walnuts
Roasted Fig & Ricotta Crostini
Fig and Feta Salad
Fig & Arugula Salad

Cantaloupe & Honey Dew Melon

Cantaloupes and honey dew, like all melons, are a warm season fruit that is refreshing, flavorful and satisfying. Cantaloupe and honey dew go well with other summer fruits making it a welcome addition to a fruit salad.

When choosing a melon from the market, look for one that is fragrant, heavy and just a bit soft at the ends. Uncut melons do not need to refrigerated, but should be stored in a cool place until ready for use.

Cantaloupe, honey dew and other melons, such as crenshaw and ambrosia, are good sources of calcium, magnesium, potassium, phosphorus, beta-carotene and vitamin C. One cup of cubed cantaloupe contains approximately 50 calories.

Try these cantaloupe recipes:
Cantaloupe Aqua Fresca
Cantaloupe Yogurt Drink
Melon Berry Ice Pops
Blackberry Cantaloupe Salad
Melon and Feta Salad
Mango Melon Salad
Fig & Melon with Blue Cheese & Almonds

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

Beets

Beets, or more accurately beetroots, are nutritious, low calorie root vegetables that stores well and can be enjoyed raw, cooked or pickled. Beets are delicious as a side dish, soup or salad.

The most common variety available in grocery markets is deep reddish purple in color, but yellow and orange beets may also be available. Beet greens can be cleaned and prepared similar to chard. Some markets sell fresh peeled and cooked beets which eliminates the rather messy job of preparing beets.

One cup of cooked beetroot contains approximately 50 calories. Beet are a good source of calcium, magnesium, iron, phosphorus, potassium, manganese, folic acid and vitamin C.

Try these beet recipes:
Pickled Beets
Roasted Beet Tart
Beets and Herbs Salad
Dr. Shivago Borscht
Roasted Beets
Raw Beet Salad
Festive Beet Citrus Salad
Beetroot Carpaccio
Roasted Beet Crostini