Nutrition journey: Part 4.2 – Supplemental on vitamins and minerals

 

Vitamin and mineral supplements

WONDERING

EVER CONSIDERED TAKING A VITAMIN OR MINERAL SUPPLEMENT?

TAKING MULTIVITAMINS ON A REGULAR BASIS?

DO YOU THINK YOU REALLY NEED IT?

First and foremost, nutritional needs should be met by eating a variety of healthy food. Some food like bread, maize, milk and salt are fortified with vitamins and minerals to increase nutrient intake in the majority of people.

If you are already consuming a wide variety of healthy food you might not gain any added benefits from supplements. Water-soluble vitamins will simply be excreted, while fat-soluble vitamins will accumulate and might lead to serious side effects.

However if you know your diet is poor in fruit, vegetables, whole-grains and lean meats or if you start to see signs like weak nails, hair and skin or unexplained bruises you should consider consuming a multivitamin/mineral supplement.

 

There are some groups who should consume vitamin and mineral supplements irrespective of diet quality:

  • People over the age of 50 should consume vitamin B12 in its crystalline form (that is, from fortified foods  like some fortified breakfast cereals or as a supplement). Older adults often have a reduced ability to absorb vitamin B12 from foods. However, crystalline vitamin B12 is much more easily absorbed.
  • Women of childbearing age who may become pregnant and adolescent females should eat foods that are a source of heme-iron (such as meats) and/or they should eat iron-rich plant foods (like cooked dry beans or spinach) or iron-fortified foods (like fortified cereals) along with a source of vitamin C with increase absorption of iron.
  • Women of childbearing age who may become pregnant and those who are pregnant should consume adequate synthetic folic acid daily (from fortified foods or supplements) in addition to folate in food form from a varied diet.
  • Older adults, people with dark skin, and people who get insufficient exposure to sunlight should consume extra vitamin D from vitamin D-fortified foods and/or supplements.

Image result for vitamin and mineral supplements for pregnancy

Other groups that might benefit from supplements:

  • People who eat a calorie-restricted diet, which does not provide enough vitamins and minerals.
  • People who are sick, injured, or recovering from surgery.
  • Infants, especially to be sure they are getting adequate amounts of calcium and vitamin D.
  • People who can’t or don’t eat a variety of foods, such as people who have food allergies or people who eat a vegetarian diet.

 

In terms of general population who has access to fresh fruit and vegetables, whole-grains and lean meat, there are no reason why food can’t supply the sufficient vitamins and minerals. To make it easier I added some recipes high in essential vitamins and minerals to supply the body with sufficient nutrients.

Vitamin A – Sweet potato

  • Breakfast sweet potatoes with quinoa granola

    Ingredients

    For the granola:
      • 3 cups old fashion oats, divided
      • 1/2 cup uncooked quinoa
      • 1/2 cup almonds, roughly chopped
      • 1/2 cup pecans, roughly chopped
      • 1 tablespoon chia seeds
      • 1 teaspoon ground cinnamon
      • 1/2 teaspoon salt
      • 1/2 cup honey
      • 1/4 cup canola oil
      • 1/4 cup apple juice
      • 1 tablespoon vanilla extract
    For the sweet potatoes:
    • 2 medium sweet potatoes, washed and cut in half lengthwise
    • 1 tablespoon extra-virgin olive oil
    • 2 teaspoons honey
    • 1/4 teaspoon ground cinnamon
    • 1 cup low fat vanilla yogurt
    • 1 medium banana, peeled and sliced
    • 1/2 cup quinoa granola

    Method

    For the granola:
      1. Preheat oven to 180°C. Spray baking sheet with non-stick cooking spray and set aside.
      2. Add 1 cup oats to food processor. Process until oats are ground into flour. Transfer to a large bowl.
      3. Stir in remaining unprocessed oats, quinoa, almonds, pecans, chia seeds, cinnamon and salt. Set aside.
      4. In a separate bowl, mix honey, oil, juice and vanilla extract. Pour mixture over dry ingredients, stirring until dry ingredients are moistened and well coated.
      5. Transfer granola to baking sheet and press it down to flatten it out into an even layer. Bake granola 40 minutes.
      6. Allow the granola to cool completely. Once cooled, break the granola up into clusters and transfer to an airtight container for storage.
      7. This recipe makes approximately 6 cups of granola. It can be stored for up to 2 weeks at room temperature.
    For the sweet potatoes:
    1. Preheat your oven to 200°C. Line a baking sheet with aluminum foil and set it aside.
    2. Rub the olive oil over all sides of sweet potatoes. Place them cut side down on baking sheet. Roast 25 minutes.
    3. Carefully flip the sweet potatoes over so the cut side is facing up. Drizzle 1/2 tsp. honey over each sweet potato half. Sprinkle each half with some of the cinnamon. Return the sweet potatoes to the oven for an additional 5 minutes.
    4. Remove the sweet potatoes from the oven and cool. Top them with yogurt, a few slices of banana and quinoa granola. Serve warm.
  • Roasted sweet potato and cinnamon soup

    Ingredients

    • 500g sweet potatoes, roasted and peeled
    • 300g carrots, peeled and cooked
    • 3 tbsp olive oil
    • 2 onions, finely chopped
    • 2 garlic cloves, crushed
    • 1 tin light coconut milk

     

    Method

    1. Heat oven to 200C and put the sweet potatoes and carrots into a large roasting tin, drizzled with 2 tbsp olive oil and plenty of seasoning. Roast the veg in the oven for 25-30 mins or until caramelised and tender
    2. Meanwhile, put the remaining 1 tbsp olive oil in a large deep saucepan and fry the onion over a medium-low heat for about 10 mins until softened. Add the garlic and stir for 1 min before adding the stock. Simmer for 5-10 mins until the onions are very soft, then set aside.
    3. Once the roasted veg is done, leave to cool a little, then transfer to blender and process until smooth. Stir in the coconut milk, sprinkle cinnamon and reheat until hot. Serve in bowls topped with a swirl of crème fraîche and a good grinding of black pepper.
  • Ginger sweet potato cheesecake

    Ingredients

    • 2 tubs fat free plain cottage cheese 
    • 1/2 tsp ground ginger

    Method

    * Heat oven to 350°F.
    * Beat first 7 ingredients with mixer until blended. Add eggs, 1 at a time, mixing on low speed after each just until blended.
    * Pour into baking dish crust; top with nuts.
    * Bake 40 min. or until center is almost set. Cool. Refrigerate 3 hours. Drizzle with syrup just before serving

Vitamin B – Chickpeas

  • Traditional Hummus

    Ingredients

    • 2 cans chickpeas, rinsed and drained
    • 2 garlic cloves, crushed
    • 1/2 cup water
    • 1/4 cup tahini (sesame seed paste)
    • 3 tbs. fresh lemon juice
    • 2 tbs. extra-virgin olive oil
    • 3/4 tsp. salt
    • 1/4 tsp. black pepper

    Method

    1. Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.
  • Spiced chickpea cakes with rainbow slaw

    Ingredients

    • 1 tsp. olive oil
    • 1 red onion, finely chopped
    • 1 tbs. crushed garlic and ginger
    • 1 tsp.ground paprika
    • 1/2 tsp. crushed chilli
    • 2 x 400g cans Chick Peas, rinsed, drained
    • 1/4 cup fresh coriander leaves
    • 1 egg
    • 1 tbs. mango chutney
    • 60g (2/3 cup) panko
    • Low-fat Greek yoghurt, to serve

    Rainbow slaw

    • 400g red cabbage, shredded
    • 1 large carrot, peeled, coarsely grated
    • 1/2 red  pepper, thinly sliced
    • 1/4 cup fresh coriander leaves
    • 70g (1/4 cup) low-fat Greek yoghurt
    • 1 tbs. lemon juice
    • 1 tbs. mango chutney

    Method

    • Heat oil in a non-stick frying pan over medium heat. Stir in the onion, ginger, garlic, paprika and chilli for 4 minutes or until onion is soft. Set aside to cool.
    • Process onion mixture, chickpeas, coriander, egg and chutney in a food processor until almost smooth. Transfer to a bowl. Season and stir in panko. Shape mixture into eight patties. Transfer to a plate. Place, covered, in fridge.
    • To make the rainbow slaw, combine the cabbage, carrot, red pepper and coriander in a bowl. Combine yoghurt, lemon juice and chutney in a bowl. Stir into cabbage mixture.
    • Heat a non-stick frying pan over medium heat. Spray with olive oil. Cook the patties, in 2 batches, turning, for 3-4 minutes or until golden brown. Transfer to a plate.
    • Divide the rainbow slaw and patties among plates. Serve with yoghurt.
  • Roasted sweet and salty chickpeas

    Ingredients 

    • 1 can chickpeas, drained, rinsed and patted very dry
    • 1 Tbsp canola oil
    • 2 Tbsp honey
    • ½ tsp garlic powder
    • 2 tsp chili powder
    • ¼ tsp kosher salt

    Method

    1. Preheat the oven to 180ºC. In a bowl combine the honey, garlic powder, chili powder and salt. Add chickpeas to the mixture and stir to combine.2. Add to a baking sheet and bake for 1 hour or until the chickpeas sound hollow when the baking sheet is shaken.

Vitamin C – Red peppers

  • Creamy roasted red pepper dip

    Ingredients

    • 4 Roasted red pepper
    • 1 cup reduced-fat sour cream
    • 12 cup fresh basil leaves
    • 12 tsp. garlic powder
    • 12 tsp. salt, or to taste
    • 14 tsp. black pepper, freshly ground, or to taste
    • 1 drop tabasco sauce, optional
    • 2 tsp parsley or fresh coriander, finely chopped

    Method

    Combine roasted red peppers, sour cream, basil, and garlic powder in a blender or food processor and puree to desired consistency. Season to taste with salt, black pepper, and hot pepper sauce (if using). Garnish with parsley or cilantro.

  • Feta stuffed red peppers

    Ingredients

    • 6 roasted red bell peppers (small)
    • 1 cup crumbled feta
    • 1/4 cup Greek yogurt
    • 2 tablespoons chopped parsley
    • 1/4 teaspoon salt
    • 2 cloves garlic, mashed
    • 2 tablespoons lemon juice, optional
    1. Mix feta and Greek yogurt well. Add in parsley, salt and mashed garlic.
    2. Stuff the roasted red bell peppers with this mixture.
    3. In a seperate bowl, whisk lemon juice and olive oil. Drizzle it over stuffed peppers right before serving.
  • Lime chicken stuffed peppers

    Ingredients

    Coriander Lime Chicken
      • 4 chicken breasts
      • 1 tbs. chicken seasoning
      • ¼ cup lime juice
      • ¼ cup fresh coriander
      • ½ cup chicken broth
    Stuffed Peppers
    • 2 cups coriander lime chicken
    • ½ red onion (diced)
    • 3 bell peppers
    • 2 tbsp fresh cilantro (diced)
    • 1 avocado (diced)

    Instructions

    Coriander Lime Chicken
      1. Rub the chicken breast with seasoning and add to a pot.
      2. Mix the lime juice, coriander and chicken broth together in a small bowl.
      3. Pour the mixture over the chicken.
      4. Cook on low 6-8 hours.
      5. Remove the chicken and shred.
    Stuffed Peppers
    1. Preheat the oven to 180°.
    2. Mix the chicken and onions together.
    3. Stuff the mixture into the bell peppers and place in an oven safe dish.
    4. Cover the tops of the peppers with foil.
    5. Bake 40-45 minutes.
    6. Top with fresh cilantro & avocado

Vitamin D – Tuna

  • Roasted zucchini tuna melts

    Ingredients

    • 4 zucchini
    • 2 tbs. olive oil, divided
    • 1 tin of tuna, drained
    • 1 celery stalk, minced
    • ¼ medium red onion, minced
    • 2 tbs. lemon juice ( about half a lemon)
    • ¼ tsp dried dill
    • ½ cup cheese (¼ cup parmesan and ¼ cup reduced fat feta )

    Instructions

    1. Preheat your oven to 400 and line a baking sheet with parchment
    2. Slice zucchini in half and using a teaspoon, scoop out the centre.
    3. Brush the 8 zucchini halves with 1 tablespoon of olive oil and roast for 15-20 minutes. Look for them to begin browning slightly on the sides
    4. Meanwhile, mix together the tuna, celery, onion, and dill with the other tablespoon of olive oil and the lemon juice
    5. Grate the parmesan cheese
    6. Once the zucchini is done, take it out of the oven. Fill your canoes with the tuna mixture and top with the cheese
    7. Grill for 2-3 minutes or until the cheese has browned and is crispy on top
  • Tuna balls

    Ingredients

    • 2 tins tuns tuna, drained and flaked
    • 1.5 tubs fat free cream cheese o
    • 1/4 cup chopped pecans
    • 1/4 cup chopped onion
    • 1/4 cup chopped parsley
    • 1/2 tsp. fish seasoning

    Instructions

    1. In a medium bowl, blend all of the ingredients.
    2. Shape into 4 balls.
    3. Refrigerate until serving.

     

  • Tuna ceviche

    Ingredients:

    • 2 tbs. minced red onion
    • 1 to 1 1/2 limes
    • salt and freshly ground black pepper, as needed
    • 1 tsp olive oil
    • 1 can tuna
    • 1 medium tomato, finely diced
    • 2  tbsp chopped coriander
    • 1/2 cucumber.  minced
    • 2 tbs. fat free plain yogurt
    • 3 drops Tabasco sauce (optional)
    • 1/4 sliced avocado

    Directions:

    • In a medium bowl, combine the red onion, salt, pepper, juice of 1 lime and olive oil, 2 tbs. fat free plain yogurt. Mix in the chopped coriander, cucumber, drained tuna, tomato, and Tabasco, if using. Taste for salt and lime juice, adjust as needed.

Vitamin E – Sunflower seeds

  • Sunflower seed butter

    Ingredients
    • 4 cups roasted sunflower seeds
    • 2-4 tbs. light tasting oil (light olive oil).
    • ¼ tsp. stevia
    • ½ tsp. salt
    Instructions
    1. In food processor, place the toasted sunflower seeds and process.
    2. As mixture goes from a flour like consistency to clumping together, add in 2 tbs. oil. Be patient, this can take a several minutes.
    3. Continue processing, and as the mixture continues to warm and the oils release, it should turn creamy and smooth.
    4. Continue to process for another 2-3 minutes.
    5. Add in the stevia and salt to taste, and process to mix. Your sunflower butter should be ready at this point.
  • Super seedy granola bar

    Ingredients
    • 1 1/2 cups rolled oats
    • 1/2 cup raw almonds, walnuts or pecans, roughly chopped
    • 1 heaping cup dates, pitted
    • 2 Tbsp chia seeds
    • 2 Tbsp sunflower seeds (roasted or raw)
    • 2 Tbsp flax seeds (ground or whole)
    • 2 Tbsp hemp seeds
    • 1/4 cup honey
    • 1/4 cup creamy natural peanut/almond/sunflower butter
    Instructions
    1. Toast oats and almonds in a 200 degree oven for 13-15 minutes or until slightly golden brown.
    2. Process dates in a food processor until small bits remain. It should form a “dough” like consistency.
    3. Place oats, almonds and dates in a large mixing bowl. Add seeds and set aside.
    4. Warm honey and butter in a small saucepan over low heat.
    5. Stir and pour over oat mix and mix, breaking up the dates to disperse throughout. Use a spoon or your hands to thoroughly mix.
    6. Transfer to a dish or other small pan lined with plastic wrap or parchment paper so they lift out easily.
    7. Cover with parchment or plastic wrap and press down with something flat, such as a book, to get them really packed tight.
    8. Chill in the fridge or freezer for 15-20 minutes to harden.
    9. Remove bars from dish and chop into 10 even bars. Store in an airtight container for up to a few days.
  • Sunflower seed smoothie

    Ingredients

    • 1/4 cup sunflower seeds
    • 2 cups low fat milk
    • 1/2 cup fat free vanilla or plain yogurt
    • 2 medium bananas
    • 1 tbs. honey
    • 1/4 tsp. cinnamon

    Method

    Blend all the ingredients in a blender, fill 2 glasses, cool it in the fridge and enjoy

Vitamin K – Broccoli

  • Raw broccoli balls

    Ingredients

    • 2 1/2 cups raw broccoli piece
    • 1/2 cup cashews
    • 1/4 cup onion
    • 2 tsp. garlic crushed
    • 2 tbs. virgin olive oil
    • 1/2 jalapeno
    • 1/4 cup nutritional yeast
    • 1/2 tsp. salt

    Method

    • Add cashews and broccoli pieces to food processor and process until small pieces.
    • Add all remaining ingredients in the food processor with the cashew and broccoli pieces.
    • Pulse approximately 30 – 40 times, or until everything is well combined and has a paste-like consistency.
    • Adjust seasonings to your preference.
    • Take out a spoonful at a time, squeeze tightly together with a fist shape, and shape them with your fingertips into small bite size balls.
  • Skinny broccoli salad

    Ingredients

    • 2 cups small broccoli florets
    • 1/2 cups seedless red grapes, sliced in half
    • 1/2 cup chopped celery
    • 1/4 cup dried cranberries
    • ¼ cup salted sunflower seed kernels
    • ⅓ cup light mayonnaise
    • ¼ cup plain fat-free yogurt
    • 2 tablespoons Honey
    • 1 tablespoon white vinegar
    • INSTRUCTIONS
    • In a large bowl, stir together the broccoli, grapes, celery, cranberries and sunflower seeds.
    • In a small bowl, whisk together the mayonnaise, yogurt, honey and vinegar until well blended and creamy
    • Pour the dressing over the broccoli mixture and toss well to combine and coat everything.
    • Chill for at least one hour.
  • Broccoli soup

    Ingredients

    • 1 head cauliflower
    • 1 head broccoli
    • 1 teaspoon extra virgin olive oil
    • 1 tablespoon minced garlic
    • 1 onion, thinly sliced
    • 2½ cups fat free milk
    • ¼ cup shredded Parmesan cheese
    • ¼ teaspoon salt
    • black pepper, to taste

    Instructions

    • Bring a large pot of water to a boil and cook the cauliflower and broccoli for 8-10 minutes, or until fork-tender. Drain and set aside.
    • While the cauliflower and broccoli are cooking, heat a small skillet over medium-low heat.
    • Add the oil, garlic and shallot and cook for 4-6 minutes, or until the shallots are soft.
    • Using either a high-powered blender, or an immersion blender in a large stockpot, blend together the cooked cauliflower, broccoli, shallot mixture, milk and cheese.
    • Blend on high until smooth, and season with the salt and black pepper.

Calcium – Dairy products

  • Tropical fruit breakfast smoothie

    Ingredient
    • 1 cup frozen strawberries
    • 1 medium banana fresh or frozen
    • 1 cup light coconut milk
    • 1 cup frozen mango chunks
    • 1 –  cup fresh pineapple juice
    • 1 cup fat free plain yogurt
    • 1 tsp vanilla essence
    • 1/2 a pineapple cubed
    • 1 kiwi sliced
    • 1-2 tablespoons flaxseed

    Method

    • In a blender add the strawberries, banana, coconut nut milk & yogurt. Blend the mixture until smooth. Pour the smoothie into two glasses
    • Wash the blender out and add the mango chunks, 1 cup pineapple juice and vanilla bean seeds.
    • Blend the mixture until smooth. If desired add more pineapple juice to thin the smoothie out.
    • Pour the mango smoothie over the smoothie and use a long spoon to mix them together just a little.
    • If desired thread some pineapple cubes on wooden skewers and place in each drink. Add a kiwi slice to the rim. Sprinkle with flax and granola if using.
  • Passion fruit cups

    Ingredients
    • 250g Ricotta cheese
    • 20g xylitol
    • 125ml Fresh Granadilla pulp from about 3 to 4 large-sized granadillas
    Method
    1. Scoop out the granadilla pulp, mix all the ingredients together, and put back into the granadilla shells. Put in fridge – serve cold.
  • Fruit and yogurt granola cups

    Ingredients
    • 3 tbs. honey
    • 3 tbs. canola oil
    • Cook and spray
    • 1 egg
    • 1 bag jungle/nature source Granola
    • 1 cup plain fat free yogurt
    • Fresh berries
    Method
    1. Preheat oven to 200°C. Grease a muffin tin with cook and spray.
    2. In a large bowl, combine honey, oil and egg; stir. Add granola and stir to combine.
    3. Spoon granola mixture into 10 muffin cups, filling each ¾ full. With your fingers, press the granola into the muffin cups and create a small indentation in the middle of each granola cup. Place in the oven and bake for 15 minutes until slightly golden. Remove from the oven and allow to rest 5 minutes in the muffin tin before removing.
    4. Once cooled, fill the muffin cups with yogurt and top with berries. Serve.

Iron & Zinc – Red meat

  • Mango salsa and steak

    Ingredients

    • 200g steak
    • 1 tbs. chili powder
    • 1 tbs. ground coffee; (optional)
    • ½ tbs. paprika;
    • zest of 1 lime;
    • Sea salt and freshly ground black pepper to taste;
    • Mango salsa ingredients:
    • 3 mangoes, diced;
    • 1 red pepper, diced;
    • ½ red onion, diced;
    • ¼ cup lemon juice;
    • ¼ cup coriander leaves
    • Sea salt and freshly ground black pepper;

    Preparation

    1. Preheat your grill to high.
    2. Mix the chilli powder, ground coffee, paprika, lemon zest, sea salt, and black pepper in a bowl.
    3. Rub the steaks with the coffee mixture and let rest for 20 minutes.
    4. In a large bowl, combine all the ingredients for the mango salsa, and chill.
    5. Grill the steaks on the preheated grill for 5 to 6 minutes per side, or until they reach your desired doneness.
    6. Let the steaks rest for about 5 minutes, and slice.
    7. Serve the sliced steak with the mango salsa.
  • Meaty lettuce cups

    Ingredients

    • 1 Tbsp olive oil
    • 3/4 cup chopped onion
    •  Lean mince meat (150g)
    • 1 tsp. crushed garlic
    • Salt and freshly ground black pepper
    • 1 Tbsp chili powder
    • 1 tsp ground cumin
    • 1/2 tsp paprika
    • 1/2 cup tomato sauce
    • 1/2 cup low-sodium chicken broth
    • Iceberg or Romain lettuce leaves, doubled up, for serving

    Directions

    • Heat olive oil in a non-stick skillet over medium-high heat. Add onion and saute 2 minutes.
    • Add mince and garlic, season with salt and pepper, cook, tossing and breaking up meat occasionally, until cooked through, about 5 minutes.
    • Add chili powder, cumin, paprika, tomato sauce and chicken broth. Reduce to a simmer and cook about 5 minutes until sauce has reduced. Serve mixture over lettuce leaves with desired toppings.
  • Steak skewers

    Ingredients

    • 200g sirloin steak
    • 1 red onion
    • several colourful peppers
    • olive oil
    • salt and fresh cracked black pepper
    • Coriander pesto:
    • a large handful of coriander
    • juice of 1 lemon
    • splash of olive oil
    • pinch of salt and fresh cracked black pepper

    Method

    1. Trim any fat and cut the steak into bite sized cubes. Cut the peppers and onion into bite sized pieces as well.
    2. Thread the meat, onions and peppers onto the skewers in any pattern you like.
    3. Lay out the skewers on a baking sheet and brush lightly with olive oil. Sprinkle with salt and pepper. Place the pan on the highest position under the grill for 5 minutes. No need to turn the skewers.
    4. Serve on or off the skewer. Drizzle with lots of coriander pesto.
    5. To make the pesto: Fill the bowl of a small food processor with the coriander, and pulse until reduced in bulk, scraping down the sides. Add the lemon juice and a splash of oil, and process until pureed. Add the salt and pepper to taste.

Folate – Spinach

  • Spinach cheesy fritatta

    Ingredients
    • 6 cups spinach, thawed and drained
    • 1 cup ricotta cheese
    • 2 tbs. fat free plain yogurt + 1tsp lemon juice
    • 1/2 cup grated Parmesan cheese
    • 1/2 cup grated cheddar cheese
    • 4 eggs
    • 1/4 cup fat free milk
    • 1/2 tsp. tabasco sauce
    • Salt and pepper
    • 1/2 teaspoon lemon pepper
    Method
    1. Mix together spinach, ricotta, yogurt, lemon juice and cheeses.
    2. In another bowl, whisk together eggs, milk, tabasco, salt, pepper, and lemon pepper.
    3. Add the egg mixture to the spinach mixture.
    4. Spray a muffin tin liberally with cooking spray.
    5. Bake in a preheated 180 degree oven for 20 to 25 minutes.
    6. Let cool for 5 minutes, then take out of the muffin tins. I like to serve with more Parmesan cheese.
  • Best green smoothie

    Ingredients

    • 1 cup evaporated milk
    • 1-2 handfuls of spinach
    • 2 frozen bananas
    • 2-4 soft pitted dates
    • 2 tbsp hemp seeds
    • 1 tbsp natural almond butter
    • 2 ice cubes

    Method

    Mix all the ingredients together and enjoy chilled.

  • Spinach pesto

    Ingredients:
    • 4 cups spinach
    • 2 cups basil
    • 2 cloves garlic
    • 1 tablespoon lemon juice
    • 1/4 cup Parmesan cheese
    • 1/2 teaspoon salt
    • 1/2 teaspoon black pepper
    • 1/3 cup olive oil, plus 1 tablespoon
    Method
    1. Place the spinach, basil, garlic, garlic, lemon juice, parmesan cheese, salt, and pepper in a food processor or blender. Turn on the machine and blend for 30 seconds. Slowly stream in the olive oil while the machine is running. Process until smooth.
    2. Serve with pasta, veggies, chicken, fish, as a spread, etc. Store the pesto in a jar or container in the fridge for up to 2 weeks. This pesto also freezes well. Enjoy!

Magnesium – Whole-wheat

  • Zoodle salad

    Ingredients:

    For the Dressing:

    • 1/4 cup olive oil
    • 3 tablespoons balsamic vinegar
    • 1 clove garlic
    • Salt and black pepper, to taste
    • For the Salad:
    • 2 large zucchini, ends trimmed
    • 1/2 cup cooked whole wheat spaghetti
    • 1 large ear sweet corn, kernels removed
    • 1 1/2 cups grape tomatoes, halved
    • 1 large avocado, pit removed, peeled, and diced
    • 1/4 cup crumbled goat cheese
    • 3 tablespoons freshly chopped basil
    • Salt and freshly ground black pepper, to taste
    Method:

    1. First, make the dressing. In a small bowl, whisk together the olive oil, vinegar, garlic, salt, and pepper. Set aside.

    2. Use a  spiralizer or mandoline to make the zucchini noodles, according to manufacturer’s instructions or buy zucchini noodles.

    3. Cook whole wheat spaghetti aldante.

    4. In a large bowl, combine zucchini noodles, spaghetti, corn, tomatoes, avocado, goat cheese, and basil. Toss to combine. When ready to serve, drizzle dressing over salad and season with salt and pepper, to taste. Serve

  • Date and strawberry muffin

    Ingredients

    • 1/2 cup whole wheat flour
    • 1 egg
    • 2tbs oil
    • ½ cup fat free milk
    • 6 strawberries, sliced
    • 100g pitted dates, sliced
    • ½ cup fat free milk
    • Pinch of cinnamon

    Method

    • Preheat oven 180*C. Sift flour into bowl.
    • Mix oil, egg & milk together.
    • Add milk mixture to flour and mix slowly until just combined.
    • Add dates & strawberries & mix again to combine.
    • Place mixture into greased muffin pan and cook for 12-15 min or until risen & golden.
  • Ultimate rye sandwich

    Ingredients

    • 1 slice of rye bread
    • 1/4 avo sliced
    • 1 tsp. natural almond butter
    • 4 slices of cucumber
    •  1 slice of red onion
    •  1 sprig watercress
    •  salt and pepper

    Method

    Slice the bread then spread the almond butter, arrange the cucumber and avo on top and  top with watercress. Salt and pepper

Potassium – Bananas

  • Golden banana ice-cream

    Ingredients

    • ½ cup low fat milk
    • ½ teaspoon powdered ginge
    • ⅛ teaspoon black pepper
    • 2 frozen bananas
    • ½ cup frozen mango
    • sweetener of choice, to taste (optional)

    Method

    1. In a saucepan, bring the milk, ginger, and black pepper to a boil, then simmer on low for 8-10 minutes.
    2. Remove from heat and allow to cool completely.
    3. Add this mixture, the bananas, mango, and optional sweetener to a blender or food processor and blend until smooth.
    4. Serve immediately, or transfer to a pan lined in parchment paper and freeze until it firms up a bit.
  • Homemade baked banana chips

    Ingredients
    • 10 ripe, but firm bananas, thinly sliced
    • freshly squeezed lemon juice (1 lemon is plenty)
    Method
    1. Preheat oven to 200C.
    2. Cover a sheet pan with foil and lightly grease with cooking spray.
    3. Toss the bananas in lemon juice.
    4. Arrange the bananas in a single layer on prepared baking sheet.
    5. Bake for 2 hours, flip the slices with a metal spatula, and continue to bake for 1.5 hours longer, or until desired crispness.
    6. Remove from oven and transfer the chips to a wire rack.
    7. Cool completely. The longer they cool, the crunchier they will get.
    8. Store in an airtight container.
  • Banana sushi

    Ingredients

    • 1 medium banana
    • 1 tsp. natural almond butter
    • 1/2 tsp. Paprika
    • 2  tsp. sesame seed
    • 2 tsp. linseed/flaxseed

    Method

    • Peel the banana, spread the almond butter evenly over the entire banana, sprinkle with paprika and then with seeds.

I truly hope that this recipes will guide you to correct any nutrient deficiencies and live a healthier life.

 

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