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Recipes with Whole Wheat Pasta

13 Foods High in Magnesium for Muscle and Nerve Health

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Magnesium plays a vital role in our body: it regulates our muscle and nerve function, blood sugar levels and blood pressure, and helps in the formation of protein, bones and DNA, according to the National Institutes of Health (NIH).

While it’s so important, most Americans aren’t getting enough magnesium, which is why it’s considered malnutrition.

How Much Magnesium Do You Need?

Adults assigned to a man at birth need 400 to 420 milligrams of magnesium per day, and adults assigned to a woman at birth need 310 to 320 milligrams per day, according to the NIH.

And no, Epsom salt baths do not count as a magnesium fix. There doesn’t seem to be any credible research suggesting that transdermal magnesium (Epsom salt baths, creams, sprays) can help your body absorb it and enjoy its health benefits, according to an August 2017 study in Nutrients.

Take this list of foods high in magnesium with you the next time you go grocery shopping to get more of this mineral. Note that the FDA Percentages of Daily Value (DV) are based on consuming 420 milligrams of magnesium per day.

1. Spinach: 156.6 mg, 37% DV

Fry your favorite green vegetables like spinach with olive oil and garlic for a delicious side dish.

Credit: AmalliaEka / iStock / GettyImages

Dark leafy vegetables are known to be nutritional powerhouses, and spinach is no exception. Not only is Popeye’s favorite food high in folic acid, potassium, calcium, and fiber, it’s also a vegan food high in magnesium, providing 37 percent of your DV per cup cooked.

2. Pumpkin and pumpkin seeds: 156.2 mg, 37% DV

Pumpkin and pumpkin seeds are good sources of fiber, vegetable protein, and iron. They provide 37 percent of the DV for magnesium per 1-ounce serving and are high in healthy unsaturated fat, which they classify as high-magnesium keto foods. Plus, they’re easy to add to any dish: mix them with your favorite student mix or add them to your salads to crunch.

3. Lima beans: 125.8 mg, 30% DV

Love them or hate them, Lima beans are one of the best beans when it comes to nutritional value. Cooked Lima beans provide 37 percent of your daily fiber requirement, 30 percent of your daily magnesium requirement, and almost 12 grams of vegetable protein per 1 cooked cup. Try them in these deliciously easy bean recipes.

4. Black beans: 120.4 mg, 29% DV

Black beans go perfectly with rice for a hearty, full-protein dish, providing all nine essential amino acids and filling fiber. Also, 1 cup of cooked black beans contains 29 percent of the DV for magnesium. Regular consumption of legumes like black beans can help with weight loss, according to a study in the American Journal of Clinical Nutrition in May 2016.

5. Quinoa: 118.4 mg, 28% DV

Quinoa, in all of its colors, is a vegetarian and vegan favorite because it offers complete protein. Quinoa is also high in fiber. When cooked, the grain has 28 percent of the DV for magnesium per 1 cup cooked.

Its versatility makes quinoa a good candidate for stir-fries, grain salads, or complex carbohydrate side dishes – and these delicious quinoa recipes.

6. Flaxseed: 111.3 mg, 27% DV

Flaxseed rich in magnesium on wooden spoon

Flax seeds provide heart-healthy, plant-based omega-3 fatty acids called ALA.

Credit: Amarita / iStock / GettyImages

Flax seeds have a subtle nutty flavor, which makes them a great addition to your favorite oatmeal, yogurt, granola, or stir-fry. Not only does ground flaxseed blend more seamlessly into your dishes, experts say it’s easier for your body to digest than whole flaxseed, according to the Mayo Clinic.

Flax seeds provide unsaturated fats and fiber for heart health, as well as magnesium – 27 percent of the DV per 1-ounce serving.

7. Edamame: 99.2 mg, 24% DV

Edamame, or unripe soybeans, is a popular starter in Japanese restaurants. Thanks to their vegetable protein, fiber, iron, and unsaturated fatty acids, they’re simple, filling, and nutritious.

One cup of cooked edamame provides 24 percent of the DV for magnesium.

8. Brown rice: 85.8 mg, 20% DV

Brown rice is a whole grain, which means it contains all three parts of the grain – bran, endosperm, and germ. The bran and germ contain the most nutrients, including antioxidants, B vitamins, fiber, and proteins, according to the Whole Grains Council. When grains are refined (think white flour and white rice) these nutritious bits are removed, leaving only the starch of the endosperm.

According to a March 2015 study by JAMA Internal Medicine, a diet high in whole grains, like brown rice, is linked to a lower risk of dying from heart disease.

Also, cooked brown rice contains 20 percent of the DV for magnesium per cup.

9. Lentils: 71.3 mg, 17% DV

Lentils are a low-fat, high-fiber, high-protein legume that goes well in a variety of dishes. Cooked lentils provide 17 percent of the DV for magnesium per cup.

The legume comes in different colors with slightly different benefits. For example, black lentils are high in the antioxidant anthocyanin, which is often found in purple and blue foods, according to an August 2017 study in Food and Nutrition Research. Try these high protein lentil recipes.

10. Whole wheat pasta: 63.2 mg, 15% DV

Whole wheat pasta, like brown rice, is a whole grain product. That means it provides more nutrients compared to white pasta, including fiber (4.6 grams versus 2.2 grams) and protein (8 grams versus 7 grams). The fiber and protein content in whole wheat pasta can help you feel full longer, according to the American Diabetes Association.

What’s more, a 1-cup serving of whole wheat cooked pasta has 15 percent of the DV for magnesium.

11. Dark chocolate: 64.8 mg, 15% DV

Why yes, dark chocolate has health benefits – if you choose the right variety. A 1-ounce serving of 70 to 85 percent dark chocolate (sorry, no milk chocolate) provides heart-healthy antioxidants and 15 percent of the DV for magnesium.

12. Avocados: 58.3 mg, 14% DV

Magnesium-rich whole and sliced ​​avocado on wood

Avocados provide healthy unsaturated fatty acids, fiber, vitamins C and E and magnesium.

Credit: Westend61 / Westend61 / GettyImages

If you’re a fan of the ever-popular avocado toast, take advantage of the nutrients avocados provide. The fruit (yes, avocado is a fruit!) Is high in fat – 30 grams per avocado – but that fat is largely unsaturated, which means it’s good for your heart, according to an April 2018 review in the American Journal of Clinical Nutrition .

Avocados contain vitamins C and E, protein, and more than 50 percent of the DV of fiber and 14 percent of the magnesium DV. Check it out in these creative avocado recipes.

13. Bananas: 40.5 mg, 10% DV

Bananas are perhaps one of the most convenient, nutritious snacks nature makes, and there is no doubt that they go well with so much, including nut butters and honey. They are a popular source of energy for athletes, thanks to their fast-acting carbohydrates and potassium and other electrolytes, including magnesium, that can prevent or stop muscle spasms.

In fact, bananas are a high magnesium fruit: 1 cup provides 10 percent of the DV. A large banana has 9 percent of the DV. Try them in these yummy banana recipes.

See the table for foods high in magnesium below to see the top 10 picks.

eat

Serving size

Magnesium content

spinach

1 cup cooked

156.6 mg, 37% DV

Pumpkin and pumpkin seeds

1 ounce

156.2 mg, 37% DV

Lima beans

1 cup cooked

125.8 mg, 30% DV

Black beans

1 cup cooked

120.4 mg, 29% DV

Andean millet

1 cup cooked

118.4 mg, 28% DV

linseed

1 ounce

111.3 mg, 27% DV

Edamame

1 cup cooked

99.2 mg, 24% DV

Brown rice

1 cup cooked

85.8 mg, 20% DV

lenses

1 cup cooked

71.3 mg, 17% DV

Whole wheat pasta

1 cup cooked

63.2 mg, 15% DV

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Recipes with Whole Wheat Pasta

This summer salad is perfect for a work packed lunch

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HHow do you cook corn on the cob?

There seem to be as many methods as there are cooks. Steam, cook, microwave? Do you grill, and if so, in the bowls or outside? (Or get in the mood and pull back the shells, add butter or an ice cube, wrap it up, and move on?)

You may prefer your corn raw, especially when it’s as fresh as possible.

I like to shake things up, and I’ve cooked (or not cooked) corn in all of the above ways, and lots more. But my go-to method is to microwave the corn in the (soaked) husk, which steams it slightly and the husk and silk slide off easily. It takes barely a second to remove these husks and cook the corn in a red-hot, dry pan, rolling it every few minutes. Some of the kernels will turn brown and charred, while the rest will turn a bright yellow, adding a touch of nuttiness and even a hint of smoke. You can butter them and serve them just like that, or you can cut the kernels off and really use them anywhere you want.

These kernels are at home on cereal bowls, tacos, and pasta dishes, but their highest and best use could only be in a salad.

Every year I audition several options for the location of my lamb’s lettuce recipe of the summer. A few years ago it was a Maggie Battista number that intelligently used shredded tortilla chips for texture. Last year it was Gaby Dalkin’s colorful combination of raw corn, watermelon radishes and snow peas.

This time the winner is from Molly Baz’s Cook This Book, and it depends on a base of cereal and quick pickled onions in a zesty dressing. Other elements: Queso fresco, chopped almonds, a generous amount of mint – and those corn kernels charred in the pan. The salad has several of my favorite summer qualities: it can be eaten at room temperature or cold, right after preparation or after a few days in the refrigerator. It’s quick and it’s adaptable.

Perhaps best of all, it is another way to enjoy this cute, golden star of the season.

Farro and charred lamb’s lettuce

This prep salad makes for fabulous summer lunches

(Laura Chase de Formigny / Washington Post)

total time: 40 minutes

Makes: 4 servings

This summer salad combines fried fresh corn with farro and pickled onions. Feel free to use any other grain instead of Farro; brown rice and barley would be an easy substitute. To get the most of your time, let the farro cook before you start preparing the other ingredients.

Go on: The farro and corn can be cooked (separately) and refrigerated for up to 1 week before combining with the dressing and other ingredients.

warehouse: The salad can be refrigerated in an airtight container for up to 5 days.

ingredients

225g Farro (can replace barley, wheat berries, brown rice or your favorite whole grain)

80ml sherry vinegar or red wine vinegar, plus more to taste

80ml cup of extra virgin olive oil

1 tbsp honey or agave nectar

½ teaspoon of fine sea salt or table salt, plus more to taste

½ small red onion, thinly sliced

4 large ears of fresh corn, peeled

115g Queso Fresco or Feta, drained and crumbled

70g roasted almonds, chopped

15g lightly wrapped fresh mint or basil leaves, torn into small pieces

Freshly ground black pepper

method

1. Bring a medium saucepan of salted water to a boil. Add the farro and cook until it is through and al dente but not mushy, 20 to 35 minutes.

2. In the meantime, pickle the onion: mix the vinegar, oil, honey and salt in a large bowl. Add the onion and toss to combine, lightly squeeze to dip if necessary.

3. As soon as the Farro is al dente, drain into a fine-mesh sieve and rinse with cold water to cool. Put the drained farro with the pickled onions in the bowl and mix.

4. To char the corn, heat a large, dry cast iron pan over medium heat for a few minutes. Add the corn and cook every few minutes until charred in spots and light yellow, 11 to 13 minutes. Transfer the corn to a cutting board to cool. Cut the corn crosswise in half with an ear of wheat at a time, then place each half on the board with the cut side down and cut the kernels off the cob with a sharp knife. Repeat with the remaining corn.

5. To make the salad add the queso fresco, almonds, mint and charred corn and mix. Season with plenty of black pepper, season to taste and add more salt or vinegar if necessary. Serve at room temperature or cover and refrigerate to cool and eat cold.

Nutritional value per serving | Calories: 691; Total fat: 37g; saturated fat: 7g; Cholesterol: 20 mg; Sodium: 525 mg; Carbohydrates: 74g; Dietary fiber: 8g; Sugar: 13g; Protein: 19g.

Recipe based on “Cook This Book” by Molly Baz (Clarkson Potter, 2021).

© The Washington Post

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Recipes with Whole Wheat Pasta

Hailey Bieber Tells 36 Million Fans She “Has Never Felt Better” After Ditching Meat

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Hailey Bieber is actively removing animal products from her diet, the model told her 36 million fans in a recent Instagram story. “In the last two and a half months I have completely eliminated meat (except fish) from my daily food and stuck to vegetarian / vegan dishes,” Bieber posted next to a photo of a gluten-free (and probably vegan) lemon poppy seed cake and latte.

The model, who is married to pop star Justin Bieber, said she noticed significant health benefits after removing some animal products from her diet. “I’ve never felt better,” said Bieber. “[I] feel so clear and energetic. Only for sharing for anyone thinking about leaving out meat. “

Hailey Bieber’s vegan trip

The 24-year-old model first became interested in plant-based foods after trying burgers, tater tots, and milkshakes from the Los Angeles area’s vegan mainstay Monty’s Good Burger – a favorite among vegan celebs like Joaquin Phoenix and Rooney Mara. After trying the bounty at Monty’s Good Burger, Bieber headed over to her Instagram Stories to rave about the experience. “So I’m neither a vegan nor a vegetarian. I’m half Brazilian, so trust me, I love a good pichana (a piece of beef), “wrote Bieber in 2019.” But I’ll say in the last week or so I’ve tried some of the most incredible vegan foods I’ve ever tried have. I’ve ever had and I want to keep researching plant-based. Send me all your suggestions. ”

In July 2020, Bieber’s interest in the plant-based lifestyle took a turn, thanks in part to the Netflix documentary The Game Changers, a film sponsored by Jackie Chan, Arnold Schwarzenegger, James Cameron, and many others that highlights top athletes who thrive on a plant. based diet and the performance benefits of not using animal products.

VegNews.HaileyBieber2

Before she saw the hit film, Bieber reached out to her then 28 million Instagram followers for advice on how to be vegan. “I’m trying to switch to a mostly plant-based diet to watch The Game Changers,” Bieber wrote on an Instagram story. “When you have suggestions for other things to see [and] read, send it to me. “

It looks like crowdsourcing vegan advice helped get Bieber where she is today, and with the new documentary Seaspiracy exposing the horrors of the global fishing industry, Bieber may be inspired to try all animal products, including fish to leave out for good.

Celebrities on the verge of vegan

Bieber is among a group of celebrities who have actively reduced their consumption of animal products and are so close to being entirely herbal. Katy Perry and her husband Orlando Bloom are both almost there. “I’m 95 percent ready to be 100 percent vegan,” Perry – an Impossible Burger superfan – told her 109 million Twitter followers in January, adding that her dog, Nugget, has also been on a plant-based diet for the past four months .

VegNews.KatyPerry

For his part, Bloom revealed that he eats meat because he has a thing for cows. “I’m 90 percent plant-based, so maybe I only eat a really good piece of red meat once a month,” Bloom said during an interview with the Sunday Times in March. “Sometimes I look at a cow and think: ‘This is the most beautiful thing there is.'”

And the Kardashian / Jenner clan is also part of the almost vegan club. Kim Kardashian West has been experimenting with plant-based diets since 2019, and this year the 40-year-old reality star and business mogul committed to giving up animal products entirely. In doing so, she also convinced her sisters to eat a plant-based diet. In May, Kourtney Kardashian announced in a post on her blog Poosh Your Wellness, along with a vegan food diary, that she was “95 percent vegan”. Kourtney Kardashian is currently dating Blink-182 drummer and longtime vegan. Travis Barker. If all goes well, Barker could bring Kourtney Kardashian 100 percent.

Love the vegetable lifestyle as much as we do?
Get the best vegan recipes, To travel, Celebrity interviews, Product selection, and so much more in every issue of VegNews magazine. Find out why VegNews is the worldwide one # 1 plant magazine by subscribing today!

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Recipes with Whole Wheat Pasta

Hometown Focus Recipes | Hometown Focus

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In line with our Health Edition this week, I was looking for recipes that offer the possibility of a healthier choice. The recipes are also designed to be made for just two people, although simple math should guide the chef on how to make a recipe for more. These are all from the cookbook Diabetes & heart-healthy meals for two

As I’ve lamented in the past, I’ve always enjoyed cooking for a crowd, but these opportunities are rare. It would be okay to prep just two, but I always like leftovers, so I would most likely at least double these recipes to have something left over for a lunch or second dinner the next day.

199795

These are also lighter eating options as we continue with our hot weather and no rain. Not to mention, they’re good for you!

Chopped salad with Italian dressing

dressing

• 2 TBSP. Apple juice concentrate
• 2 TEA SPOONS. Apple Cider Vinegar
• 1 teaspoon. fresh lemon juice
• 1 teaspoon. Olive oil (extra virgin preferred)
• 1/4 tsp. dried oregano, crumbled
• 1/4 tsp. Salt-
• 1/8 tsp. Garlic powder
• 1/8 tsp. paprika
• 1/8 tsp. dry mustard
• 1/8 tsp. pepper

salad

• 2c. green leafy lettuce, torn into bite-sized pieces
Pieces
• 1/4 c. chopped broccoli florets
• 1/4 c. chopped cauliflower florets
• 2 TBSP. chopped carrot
• 2 TBSP. chopped radishes
• 2 TBSP. chopped cucumber
• 2 medium-sized cherry tomatoes, halved

Mix the dressing ingredients in a small bowl. Put the salad in flat salad bowls. Spread the remaining ingredients on the salad. Pour the dressing over it

Salad. (Yield: For 2 people; 1/2 cup of lettuce and 2 tablespoons of dressing per serving)

Salad with cucumber and blue cheese

• 1/2 large cucumber, peeled and diced
• 2 TBSP. finely chopped red onion
• 2 TBSP. chopped fresh parsley
• 1 TBSP. Apple Cider Vinegar
• 2 TEA SPOONS. sugar
• 2 TBSP. crumbled low fat blue cheese
• 1 medium tomato, cut into four slices

In a small bowl, stir together the cucumber, onion, parsley, vinegar and sugar. Stir in blue cheese. Let stand for 5 minutes to allow the flavors to mix. Place 2 tomato slices on each plate. Pour the cucumber mixture over it. (Yield: 2 servings; 1/2 cup per serving)

Ginger tuna patties

• 2 large egg whites
• 2 TBSP. thinly sliced ​​spring onions
• 2 TEA SPOONS. finely chopped peeled ginger root
• 1 teaspoon. Soy sauce (lowest sodium)
available)
• 1/2 tsp. toasted sesame oil
• Cayenne pepper
• 9 ounces. low-sodium light tuna in
Water, drained and cut into small up
medium pieces
• 1 teaspoon rapeseed or corn oil

In a medium bowl, whisk together egg whites, spring onions, ginger root, soy sauce, sesame oil, and cayenne pepper. Add the tuna and stir gently.

In a large non-stick pan, heat the oil over medium heat while swirling to coat the bottom. Divide the tuna mixture in half, making sure each has an equal amount of liquid so that the egg whites hold each patty together. Put one of the halves in a 1/2 cup measuring cup. Turn over on the pan and flatten the mound slightly. Repeat with the remaining mixture. Cook for 4 minutes on one side. Flip gently and cook for 3 to 4 minutes, or until firm. (Yield: 2 servings; 1 patty per serving)

Grilled Tuscan Chicken

• 2 TBSP. fresh lemon juice
• 1 TBSP. white balsamic vinegar or white

Wine vinegar
• 1 medium clove of garlic, chopped
• 1/4 tsp. dried oregano, crumbled
• 1/4 tsp. dried sage
• 1/8 tsp. Pepper (coarsely ground)
prefers)
• 2 boneless and skinless chicken breasts
Halves (about 4 ounces each), all visible
Discarded fat, chopped to 1/2 inch
thickness
• Cooking spray

In a medium-sized non-metallic bowl, stir together the lemon juice, vinegar, garlic, oregano, sage, and pepper. Add the chicken and turn it over to the coat. Cover and chill for 30 minutes, turning once. Transfer the chicken to a plate and discard the marinade.

In the meantime, spray the grill grate lightly with cooking spray. Preheat the grill on medium level. Grill the chicken for 4 to 5 minutes on each side or until it is no longer pink in the center. (Yield: Makes 2 servings; 3 ounces of chicken per serving)

Cajun chicken pasta

• 1-1 / 2 ounce. uncooked wholemeal penne
• 1 teaspoon rapeseed or corn oil
• 8 ounces. Boneless chicken breast, skinless,
all visible fat discarded, but bite-sized
Pieces
• 1/2 small onion, diced
• 1/2 small red pepper, chopped
• 1/2 small green bell pepper, chopped
• 2 ounces. Baby portobello mushrooms, sliced
• 2 medium-sized garlic cloves, chopped
• 2 TBSP. fat-free sour cream
• 2 TBSP. light tub cream cheese
• 2 TBSP. non-fat milk
• 1/2 tsp. salt-free, extra spicy
mixture
• 2 TBSP. grated or grated reduced fat
Parmesan cheese

Prepare the pasta according to the package instructions, omitting the salt and oil. Drain well in a colander.

In the meantime, in a medium-sized non-stick pan, heat the oil over medium heat and swirl to coat the bottom. Cook the chicken for 4 to 5 minutes, or until it is golden brown on the outside and no longer pink on the inside, stirring frequently. Transfer to a plate and set aside.

Mix the onion, bell pepper, mushrooms and garlic in the same pan. Simmer over medium heat for about 3 minutes or until tender, stirring frequently. Stir in chicken and pasta.

Whisk the remaining ingredients except for the parmesan. Pour into the pan and stir to heat it. Sprinkle with parmesan cheese. (Yield: Makes 2 servings; 1-1 / 2 cups per serving)

French toast with orange and strawberry sauce

• 1c. Egg substitute
• 1/2 tsp. Vanilla extract
• 4 slices of light wholemeal bread
• 1 teaspoon rapeseed or corn oil
• 1/4 tsp. grated orange peel
• 1/3 c. fresh orange juice
• 1 TBSP. sugar
• 1/2 tsp. Cornstarch
• 1c. whole medium-sized strawberries,
quartered
• 1 (6 oz.) Container of non-fat vanilla yogurt

Whisk egg substitute and vanilla in a shallow bowl. Dip each slice of bread in the mixture and brush on both sides. Allow excess material to drain off. Set aside on a plate.

In a large non-stick pan, heat the oil over medium heat while swirling to coat the bottom. Bake the bread for 4 minutes on each side or until golden brown.

In the meantime, mix the orange peel, orange juice, sugar and cornstarch in a small saucepan and stir until the cornstarch has dissolved. Bring to a boil over medium heat. Cook for 1 minute, stirring frequently. Take off the heat. Allow to cool slightly.

Just before serving, stir the strawberries into the orange sauce until coated. Spoon over the bread. Top up with the yogurt. (Yield: For 2 people; 2 slices of toast, 1/2 cup plus 2 tablespoons of sauce and 1/4 cup of yogurt per serving)

Do you have recipes to share? We’d love to hear from you. Email your recipes to kirstenr@htfnews.us. Please enter your name, place of residence and a telephone number. For those who do not have internet access, you can get your prescriptions at Hometown Focus, 401 6th Ave. Send N., Suite 1111, Virginia, MN, 55792.

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