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Are you getting your magnesium?

ARE YOU GETTING YOUR MAGNESIUM?

Magnesium is a mineral so essential that without it there could be no 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, you are more likely to become magnesium-depleted. "Pins and needles' is often a warning signal of magnesium deficiency.

With the right amount of magnesium, your muscular system responds as it should, and other good things happen to your body as well. Magnesium protects you against some forms of painful kidney stones. It helps your body to manufacture the proteins that cells need to function properly and activates many of the enzymes without which the cells can't function.

Magnesium is responsible in large measure for the health of your nervous system. Deprived of magnesium, you're prone to mental disorders ranging from restlessness to depression to hallucinations.

There's no reason you shouldn't be obtaining enough magnesium, because it's plentiful in many everyday supermarket foods: eggplant, for example, tofu, salmon, bananas, shrimp, rice, spinach, yams, sardines, corn and mozzarella cheese. Bland foods, I grant you, but no food is bland food when you know how to prepare it.

Here I've combined these high-magnesium foods with compatible ingredients, healthful in their own right, to produce mouth-watering dishes. To boost the magnesium content of each dish, I've used more than one high-magnesium ingredient. Sardines and bean sprouts marry happily in a crunchy salad. Tofu, eggplant and mozzarella, plus a supporting cast of mushrooms and tomatoes (good sources of magnesium, too), star in a complete-meal dish your whole family will enjoy. And you must try something different: shrimp and bananas--my family went wild 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, and ground 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 2 tablespoons oil. Broil under high heat until lightly browned on each side. Remove from oven and set aside. Cut tofu into 1/2-inch slices. Lay on double sheets of paper toweling. Blot with another sheet of toweling. Let drain. Heat remaining 2 tablespoons oil over medium heat in nonstick skillet. Saute onion, garlic, pepper and mushrooms until softened (do not brown). Sprinkle with marjoram, thyme and ginger. Saute for 1 minute. Add wine and cook for 1 minute. Then mix in tomatoes, apple juice and parsley. Bring to simmering point. Simmer, uncovered, for 3-5 minutes or until mixture is thick and most of liquid is reduced. Preheat oven to 375| F. Assemble casserole in alternate layers 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. Combine all ingredients in saucepan. Heat until barely simmering. Pour into jar and let cool. Cover tightly and refrigerate overnight or let stand, covered, for two hours until ready to use. Coat fish on both sides with equal amounts of oil and cayenne pepper. Arrange on rack in broiling pan. Sprinkle each side with shallots, garlic, celery and green or red pepper. Broil 4 inches from heat for 7 minutes. Spoon each serving with 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 1 minute 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 for 7 minutes. Drain. Carefully transfer to bowl. Combine vinegar with apple juice and sprinkle over yams. Place in freezer for 5 minutes to quick-cool. Melt butter margarine blend in nonstick skillet. Saute shallots for 2 minutes without browning. Spoon over yams. Gently stir in nut-spice mix, then fold in parsley and yogurt. Serve at room temperature or chilled.

Note: Blanch almonds yourself-- it's easy. Just drop almonds into rapidly boiling water for 10 seconds. Drain. Quickly peel (skin will slide off in one piece). Pat nuts dry on paper towels. Then chop in 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 to coat. Set aside. Heat 4 1/2 teaspoons oil in well-seasoned iron skillet. Saute shallot and green pepper until wilted but not brown (about 2 minutes). Arrange shrimp atop sauteed ingredients. Saute for 1 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 stir continuously 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 sauce thickens (about 1 1/2 minutes) and spoon shrimp with sauce. Sprinkle with lemon juice and stir. Serve at once over a bed of just-cooked rice.

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 1 1/2 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 green onions, mushrooms and snow peas. Stir-fry for 2 minutes. Mix in rice. Sprinkle with ginger, caraway, cayenne and tarragon. Stir-fry for 1 minute. Sprinkle with lemon juice. Stir in broth and use enough to moisten rice. Add dill or parsley. Stir and serve immediately.

Note: With a wok, food is less likely to burn; the rice retains its al dente texture; the mushrooms cook to simultaneous perfection; and spices, herbs, juices and other vegetables blend into utter harmony. If you're not work-wise yet, use a skillet, adjust cooking time in each 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 skillet or saucepan. Bring to boil. Cover and simmer for 5 minutes. Remove from heat and let stand for 5 minutes. Turn into bowl. Add balance of ingredients except butter/margarine blend, one at a time, and blend after each addition. Shape mixture into 8 3-inch patties. Heat butter/margarine blend in large nonstick skillet until melted but not brown. Saute patties over medium-high heat until browned on both sides. (For delicious perfection, do not crowd patties into small skillet. If small skillet is used, prepare patties in two batches.) Serve with garnish on the side.

Whole-Grain Country Loaf and Cheddar Cheese Melt (Makes 2 loaves)

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 5 minutes, until foamy. In the large bowl of an electric mixer, blend yogurt, lukewarm water, honey, egg and oil. Add yeast mixture. At low speed, beat in the whole-wheat flour, sunflower seeds, wheat germ and Mrs. Dash herbs-and-spices blend. Beat in enough all-purpose flour to make a soft dough. Turn dough out onto a lightly floured surface. Knead for about 10 minutes, until smooth and elastic. Place dough in a large, greased bowl, turning to coat all sides. Cover with a damp towel. 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 10 minutes. Shape into 2 1/2-inch-long oval loaves. Set bread loaves on one large or two smaller greased baking sheets. Cover and let rise 30 to 40 minutes, until doubled in volume.

Preheat oven to 375|F. Brush loaves with egg glaze and sprinkle with wheat germ and sesame seeds. Slash tops of loaves decoratively with a sharp knife or razor blade. Bake about 25 minutes, until loaves sound hollow when tapped on bottom. Transfer to a wire rack to cool.

To serve: Preheat oven to 350|F. Cut bread into thick slices. Cut only 2/3 of the way through. Insert 1/4-inch-thick slices of cheese into cuts. Sprinkle cheese with herbs-and-spices blend. Put bread on baking 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 of 1/2 lemon until tender (florets 5 to 10 minutes; whole 15 to 20 minutes); drain. To serve, sprinkle cauliflower with remaining juice of 1/2 lemon and margarine. Combine Parmesan cheese and paprika; sprinkle over cauliflower. Salt and pepper to taste. Garnish with lemon cartwheel 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 and shallots briefly until just wilted. Add corn and stir to combine. Sprinkle with ginger, marjoram and cayenne. Stir and saute for 1 minute. 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 into 1 5 roll or rectangle; chill. Slice into patties. Serve over vegetables.

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 to cover and boil. Cover. Reduce heat; simmer 30 to 40 minutes, until vegetables are tender. Meanwhile, in small saucepan, melt butter; add onion and parsley and cook until onions are tender. Drain cooked vegetables, turn into large mixing bowl; beat with electric mixer until smooth. Stir in onions and parsley and pepper; mix well.

Photo: Whole-Grain Country Loaf and Cheddar Cheese Melt, made with whole-wheat flour and wheat germ, contains many times more magnesium than ordinary white bread and tastes better, too.

Photo: Fresh vegetables are a good source of magnesium, which is lost from processed foods and not replaced by enrichment at the factory. The minimum daily magnesium requirement is set at 300-350 mg, but some argue it should be as high as 450.
COPYRIGHT 1985 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1985 Gale, Cengage Learning. All rights reserved.

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Title Annotation:includes recipes
Author:Prince, Francine
Publication:Saturday Evening Post
Date:Jan 1, 1985
Words:2456
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