In this series we look at cooking and your diet from a different perspective. Usually we emphasize the health benefits of food and how they can be incorporated into your diet. But, what happens if you do NOT include them in your diet.
We wanted to share with you what happens if your body is deprived of individual nutrients over an extended period of time.
Thankfully most of us eat reasonably well, with plenty of variety, but if you take a look at a week’s worth of meals, do you find that you are sticking to a handful of foods, all the time.
Variety is key to good health, to provide your body with as broad a spectrum of nutrients as possible that the body needs. Taking a supplement or relying on shakes and bars to provide your daily allowance of vitamins and nutrients is not in your body’s best interest. Giving it foods that the body can process and extract everything it needs is vital.
Over the next few weeks we are going to be working our way through the most essential of these nutrients and I will share the symptoms that you might experience if you are becoming deficient in the vitamin or mineral and list the foods where you can find the nutrient.
Carol Taylor is then going to provide you with some wonderful recipes that make best use of these foods… Cooked from Scratch.
Magnesium – Calcium’s BFF and a deficiency alert
One of the minerals that most people focus on is calcium (the last column) but it is in fact magnesium or the lack of this mineral in our diet that may be the contributory factor in many of the diseases that we suffer from, particularly as we get older.
It is believed that the availability of magnesium in drinking water and in our soil is now greatly decreased.
Not only is the soil depleted but the plants that we eat are also becoming more and more magnesium deficient for two reasons. There is less magnesium in the soil that nourishes them, and the use of potassium and phosphorus-laden fertilisers, alter the ability of the plant to absorb the mineral.
When we cook food we lose magnesium and if we restrict our calories during a diet and remove specific food groups such as whole grains; it can create an imbalance.
pH balance – Acidity and Alkalinity
It is important that our bodies have a pH level that maintains the correct balance being too much acid or too alkaline. Major organs and our blood have their own healthy pH level and this also applies to our intestines. Our modern diet of high sugars and processed foods compromises the pH balance in our gut creating a high acidity environment, leading to malabsorption of not just magnesium, but of all the nutrients the body needs to maintain health.
It is staggering how many diseases are linked to a deficiency of this mineral including:
• Alzheimer’s disease
• Auto immune disorders
• Congestive heart failure
• Eating disorders such as bulimia and anorexia
• Heart disease
• High blood pressure
• Kidney stones
• Multiple sclerosis
• Muscle weakness
• Parkinson’s disease
How Magnesium works with Calcium (the most abundant mineral in the body)
Magnesium works with calcium in a number of ways but fundamentally the absorption of calcium is severely compromised if there is not sufficient magnesium.
Calcium is stored in the body including in our bones and teeth. Magnesium however is not stored and we therefore need to include in our diet daily.
Humans now consume more dairy than they have in the past and although magnesium is present in dairy in small amounts the amount of calcium is ten times more. If there is not sufficient magnesium, calcium is not absorbed into the bones as it should be and instead it collects in soft tissue, including around our joints leading to inflammation and arthritis.
Because it is not being absorbed into the bones, that leads to loss of bone density over time leading to osteoporosis.
Muscle contraction is made possible by calcium but muscles also need to relax and that requires magnesium.
Magnesium has a critical role in the health of our major organs and systems including:
- Brain health- Magnesium lowers the risk of heavy metal poisoning and deposits in the brain leading to dementia. This is turn will corrupt nerve transmission and the secretion of hormones such as insulin.
- Reproductive health. As magnesium is essential for the transmission of oestrogen a deficiency in young women’s diets can result in irregular periods and other PMS symptoms. This is particularly relevant to cramps due to a calcium (contract muscle) magnesium (relax muscle) imbalance.
- Apart from our bones magnesium is needed in the formation of protein and fatty acids, new cells throughout the body, activating the B vitamins, clotting blood and helping form the ATP (Adenosine Triphosphate) fuel that we run on.The good news is that by consuming magnesium in high quality fresh products (not necessarily organic but not the cheapest) daily is usually effective provided you are not over consuming calcium rich foods every day in excess.
The best food sources for magnesium are to be found in dark green vegetables such as spinach also in fish, meat, seafood, apples, apricots, avocados, bananas, whole grain cereals such as brown rice, beans and nuts.
Time to hand you over to Carol Taylor who has been creating dishes that include ingredients that are great sources magnesium
Welcome to this week’s food column where I am looking at incorporating magnesium in the diet.
As Sally has stated as the quality of much of our soil is depleted it means plants are becoming more and more deficient in Magnesium…
Magnesium is also lost during cooking processes…There is much debate about cooking processes and although I eat a fair amount of raw vegetables and herbs purely for the taste some foods need cooking and in some cases heating can enhance some vitamins…
I eat a varied diet and don’t exclude any food group and believe that is the best way to get the nutrients my body needs.
Personally I don’t use a microwave and although I steam some vegetables it does leave them bland tasting and that’s when we pile on the butter or dressing…
I tend to favour stir frying most of my vegetables as I can add chilli, garlic, herbs and other aromatics.
Today…I am giving you a lovely slaw recipe which is loaded with lots of vitamins as well as its share of Magnesium…
• 12oz broccoli, cabbage, salad mix, shredded carrots are a nice addition..one of my favourites it always brings back memories of the very odd occasion when I was allowed as a child to have a school lunch and the grated carrots were a big favourite of mine…But really just use your favourite veggies…Shredded finely…Sometimes I even add an apple.
• 1/2 cup cooked bacon, crumbled (vegans can omit or use coconut bacon)See below.
• 1/2 cup blueberries
• 1/4 cup dried cranberries or craisins
• 1/4 cup sunflower seeds (roasted)
• 2 tbsp. balsamic or red wine vinegar
• 1/4 cup plain kefir yogurt (can use plain yogurt too)
• 1 tsp smoked paprika or chilli flakes
• 1/4 cup chopped nuts .again pick your favourite…I love walnuts and almonds.
• 1/2 tsp mustard powder (optional)
• Sea salt and freshly ground black pepper
• 1 tbsp olive or avocado oil
- Place your vegetables in mixing bowl.
- Add in your kefir/ yogurt and vinegar. Mix well.
- Then add seasonings. Mix again.
- Finally, add the remaining ingredients, berries, seeds, bacon, onion, etc. Mix and chill in fridge until ready to serve.
- This is also great to mix into wraps, as a topping for your jacket potato or as a side dish
- Makes 3-4 servings.
Did you know?
1 ounce of pumpkin seeds will give you 37% of your daily value of magnesium. However if you have heard that dark chocolate will provided 100% of your daily magnesium…Yes it does contain magnesium …There is always a but isn’t there? You would need to eat at least 2/3 of a big bar…Not your best source of Magnesium if you are watching the weight.
A take on Tom Yum Soup… This is one of my favourite Thai soups and so easy to make from scratch. Adding a portion of salmon and you are on your way to topping up your magnesium.
• 2 litres of water
• 4 stalks of lemon grass
• 1-inch chunk of galangal
• 10 kaffir lime leaves
• 10 Thai chillies
• 5 cloves of garlic
• 85 gm salmon per person
• 100 gm noodles of your choice per person
• 300 grams of oyster mushrooms
• 2 medium tomatoes cut into quarters.
• 5-6 shallots halved if really small if a little bigger quartered
• 1 and a half tsp of sugar
• 7 – 10 tbsp of fish sauce (depending on your taste)
• Juice of 5 -8 limes.
• A handful of cilantro ( Coriander)
• Half hardboiled egg per person…optional
N.B I recommend using the lowest amount of limes and fish sauce and Taste! Adjust if necessary as everyone’s taste varies.
- The first thing to do is put about 2 litres of water in a large pot to boil.
- Then I like to start by squeezing my limes. This is not the first step of the recipe, but it’s best to have your limes squeezed so when you need them later, you don’t need to rush to squeeze them all.
- Take your stalks of lemongrass, and first tear off the outermost leaf and throw it out. Then, I like to use a rolling-pin or the handle end of a knife to lightly pound the lemongrass to release the flavours. Then just slice it diagonally into 1-inch strips or so.
- Take about 1 thumb-sized chunk of the root part of galangal, and chop it into slices.
- Coarsely break about 10 kaffir lime leaves – no need to cut them, just tear them – which is going to help release their flavour.
- Peel about 5 cloves of garlic.
- I used about 10 Thai birds eye chillies for this recipe, but you can use however many you’d like. First, take off the stem, and then you can either just slice them in two pieces, or give them a little pound on your cutting board like I did (just be careful of flying seeds). You can also remove the seeds if you still like the chilli flavour but not as much heat.
- Throw the lemongrass, galangal, kaffir lime leaves, garlic and chillies into the water.
You can put the lid on just so it starts to boil which releases the herb flavours quicker.
- Boil your soup with all the herbs in it for about 10 minutes.
- Then add your mushrooms, which you should pre-rinse beforehand.
- Cook for 4-5 minutes. .Add the tomatoes and onions.
- Cook for further 6-8 minutes.
- Now add your noodles and after 2 mins add your salmon and cook for a further 5 mins until salmon is just poached…
- Remove from heat and gently stir in fish sauce, lime juice, sugar and cilantro.
- Taste and adjust if necessary.
This delicious soup is now ready to serve. Garnish with half a boiled egg and some coriander…
Another source of Magnesium are dark greens simply just stirfried…If you want you could add a few almonds…
Stir-fried Morning Glory or Pad Pak Boon Fai Daeng is also known as water spinach…It is a very popular vegetable dish in Thailand and one I have for breakfast/brunch quite often with rice.
This is a very quick dish to cook once you have all your ingredients prepared..5 mins at the most.
• 1 bunch of Morning Glory
• 4-6 cloves of garlic
• 3 or more Thai Chillies
• 2 tbsp of Oyster Sauce
• 1 tbsp of Thai Fish Sauce
• 1 tbsp of fermented soybean paste or oil with soya beans ( optional)
• 1 tsp sugar
• 1/2 to 1 tbsp of oil
• 1/4 cup fresh veg or pork stock
- Wash and cut your morning-glory into 4-6 inch pieces.
- Bash the chillies and garlic in a pestle and mortar
- Heat the oil in a pan until very hot.
- Add the garlic and chillies and stir-fry (stirring) for 15-20 seconds be careful not to let the garlic burn.
- Add morning-glory and all other ingredients except for the vegetable stock.
- Stir-fry for 40 seconds and add vegetable stock and stir-fry for another 10 seconds.
- Serve with steamed rice or as a side dish.
This is a lovely vegetable dish and you could use any dark greens and cook the same way I sometimes shred kale and the stems or broccoli and again I take of the outside and used the stem either cut in slices or julienne depends on what I am cooking but any dark greens are lovely cooked this way it is quick way to cook and retain as many of the vitamins as possible.
Until next time…xx Thank you for reading xx
My thanks to Carol for these recipes that will bring magnesium into your diet deliciously… and that coconut bacon looks interesting..
About Carol Taylor
Enjoying life in The Land Of Smiles I am having so much fun researching, finding new, authentic recipes both Thai and International to share with you. New recipes gleaned from those who I have met on my travels or are just passing through and stopped for a while. I hope you enjoy them.
I love shopping at the local markets, finding fresh, natural ingredients, new strange fruits and vegetables ones I have never seen or cooked with. I am generally the only European person and attract much attention and I love to try what I am offered and when I smile and say Aroy or Saab as it is here in the north I am met with much smiling.
Some of my recipes may not be in line with traditional ingredients and methods of cooking but are recipes I know and have become to love and maybe if you dare to try you will too. You will always get more than just a recipe from me as I love to research and find out what other properties the ingredients I use have to improve our health and wellbeing.
Exciting for me hence the title of my blog, Retired No One Told Me! I am having a wonderful ride and don’t want to get off, so if you wish to follow me on my adventures, then welcome! I hope you enjoy the ride also and if it encourages you to take a step into the unknown or untried, you know you want to…….Then, I will be happy!
Carol is a contributor to the Phuket Island Writers Anthology: https://www.amazon.com/Phuket-Island-Writers-Anthology-Stories-ebook/dp/B00RU5IYNS
You can find out more about Carol and catch up with her Food and Cookery Column HERE
Connect to Carol via her blog and enjoy posts on healthy eating, conservation, waste management, travel and amazing recipes: https://carolcooks2.com/
My thanks to Carol for all her efforts to bring great cookery and healthy options into our diets and I know she would love your feedback. thanks Sally