Magnesium in a Vegan Diet

Magnesium is extremely necessary for good health, being one of the major elements required by our body. Like all minerals, magnesium cannot be made in our body and must therefore be plentiful in our diet. Thankfully, even with soils depleted of minerals and further loss of nutrition during transportation, most Vegans, eating a balanced diet, should find that it provides enough magnesium.



Not only is magnesium necessary for the metabolism of carbohydrates, fats, protein and amino acids, it is essential for maintaining normal nerve and muscle functioning, ensures strong bones, keeps our blood circulating properly and is important for the secretion of parathyroid hormones. Magnesium has also been called Nature's tranquillizer.



Although not common, magnesium deficiency can be caused by consumption of large amounts of fats, alcoholism, excess calcium, vitamin D or zinc supplements,  antibiotics, gastrointestinal problems,  poorly controlled diabetes, diuretics, over exercising, and other factors. The result being that this could cause muscle cramps, anxiety, insomnia, fatigue, migraine headaches,  imbalanced blood sugar levels, raised blood pressure and in severe cases even abnormal heart rhythms.



Most vegetable based foods contain reasonable amounts of magnesium, here are some examples:

almonds                                 1/4 cup      168mg

avocado                                 1 med        70 to 100mg

banana                                   1 med        33mg

barley cooked whole grain       1/2 cup      61mg

black beans boiled                   1/2 cup      61mg

blackstrap molasses                 1 tbsps      48mg

Brown long grain rice cooked   1/2 cup      42mg

cashew nuts                            1/4 cup      148mg

chocolate dark-75-85% cacao 1 bar/101gms 230mg

corn cooked                             1/2 cup      26mg

flax seeds                                2 tbsps       70mg

lentils boiled                             1/2 cup       36mg

millet whole grain cooked          1/2 cup      53mg

oats bran                                  1/2 cup      96mg

peanut butter natural                 2 tbsps       51mg

potato unpeeled baked              1 potato      55mg

quinoa cooked                          1/2 cup       59mg

soybeans boiled                        1/2 cup       74mg

spinach boiled                           1/2 cup      79mg

Swiss chard boiled                    1/2 cup      76mg

tempeh                                     1/2 cup      58mg

tofu                                          1/2 cup      127mg

tomato raw                               1 med        13mg

wheat germ                              1/4 cup      69mg

zucchini boiled                          1/2 cup      19mg



Recommended Dietary Allowances for magnesium differ slightly depending on who set up the lists but basically the most common mentioned are children under 13 years old 80mg to 240mgs and teenagers and adults from 310mgs to 420mgs. If you feel you are not absorbing sufficient magnesium from your foods and wish to take a supplement it is important to take the right kind of magnesium which is magnesium citrate malate. It is significantly easier to absorb and gentler on your gut.



Over cooking can reduce magnesium content of foods so make sure that you include raw, lightly steamed or quickly stir fried dishes in your meal plans. As far as nuts are concerned there is very little loss of magnesium either from roasting or from processing whole nuts into butters.



Why not enjoy the treat of small slab of dark chocolate and know you are getting a nice boost of magnesium.

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Magnesium Rich Recipes

Raw Chocolate Avocado Mousse

From California Avocado

Recipe Provided By Chef Kimberly Morabito, Table Nectar (Oakland, CA)



2 ¾ oz raw cashews (soaked 3 hours)

3 oz extra virgin coconut oil

6 oz agave nectar

6 oz cold purified water

2 oz unsweetened cacao powder

¾ oz organic, Non-GMO soy lecithin granules

2 tsp vanilla extract

1 tsp vanilla powder (optional)

1 tsp ground cinnamon

 ¼ tsp ground cardamom

? tsp sea salt

1 large Fresh California Avocado (8oz), pitted, peeled and coarsely chopped



Drain the soaked cashews. Place all ingredients except the avocado into a food processor or high-powered blender.  Process until smooth. Add the chopped avocado to mixture and process while occasionally scraping down the sides of the bowl until mixture is silky smooth. Divide mixture evenly into 6 bowls or glasses.  Refrigerate at least 30 minutes to set before serving.  For a much firmer mousse, refrigerate 8 hours or more.  Serve.   Serves : 6  Yield : 3-1/2 cups

Spinach-Quinoa Salad with Cherries and Almonds

Adapted from the Vegetarian Times

This salad is perfect for picnics because it's filling and won't get soggy. It also works well with couscous or bulgur.



1/4 cup sliced almonds

1 1/2 cups quinoa, rinsed and drained

2 cups spinach leaves

2 cups fresh cherries, pitted and halved, or 1 cup dried cherries, chopped

1 cucumber, peeled, seeded and cut into 1/3-inch dice (about 1 1/2 cups)

1 15oz / 425gms can chickpeas, rinsed and drained

1 small red onion, finely chopped (about 1/2 cup)

1/4 cup plain soy yogurt

3 tbsps olive oil

2 tbsps fresh lemon juice

2 cloves garlic, minced (about 2 tsp.)



Preheat oven to 350F/177C. Spread almonds on baking sheet, and toast 7 to 10 minutes, shaking pan occasionally, or until golden brown. Cool. Bring 3 cups salted water to a boil in pot over medium-high heat. Stir in quinoa. Reduce heat to medium low, cover, and simmer 15 minutes, or until all liquid has been absorbed. Remove from heat and cool, covered, in pot. Lay 5 or 6 spinach leaves flat on top of one another on cutting board. Roll tightly into cylinder, then slice into slivers. Repeat with remaining spinach. Toss together quinoa, almonds, spinach, cherries, cucumber, chickpeas and red onion in large serving bowl. Whisk together yogurt, olive oil, lemon juice and garlic in small bowl. Pour over salad, and toss to coat. Season to taste with salt and pepper. Chill 30 minutes to allow flavours to develop, then serve. Serves 6.

Brown Rice and Black Beans

From Rodale where health meets green.    



1 1/2 cups canned black beans, rinsed and drained

2 cups cooked brown rice

1 cup chopped tomatoes

1/2 tsp ground cumin

2 teaspoons chopped garlic

2 tbsps chopped fresh cilantro (coriander)

salt

ground black pepper



In a 10"/25cm no-stick skillet over medium-high heat, combine the beans, rice, tomatoes, cumin and garlic. Cover and cook for 5 minutes, stirring occasionally, or until the beans are hot. Add the cilantro and salt and pepper to taste.



Further reading:

Magnesium Food Chart 

Magnesium: The Lamp of Life   

Use Tips from David Wolfe to Increase Bone Density

July is Baked Bean Month!

Hoping my Canadian readers had a great Canada Day and that my U.S. readers will have a terrific Independence Day tomorrow :)

This month is National Baked Bean Month in the U.S.A. Where would we be without baked beans? Beans, part of the legume/pulse family, have been cultivated for thousands and thousands of years, and in these tough times they should be very popular, being such an inexpensive and nutritionally complete staple food.

All varieties of beans are rich sources of protein. They are high in dietary fibre and other nutrients. The approximate daily values on a 2000 cal diet, depending on the variety of bean, of half a cup of beans are as follows: folic acid/folate-36%, dietary fibre-30%, manganese-23%, protein-15%, magnesium-12%, iron-11%, thiamine-11%, copper-10%, potassium-10%, selenium-8%, carbohydrates-8% and varied amounts of amino's like lysine. Half a cup of beans is approx 100 calories. Note that the iron they provide is non-haem iron, which is not easily absorbed by the body unless served with a vitamin C rich drink or fruit like a glass of citrus juice or freshly made tomato salad/juice.

Beans are very healthy for you. In the Dietary Guidelines for Americans 2005, scientists recommend that adults consume three cups of beans per week to promote health and reduce the risk of chronic diseases. Due to their high fibre content, studies have proved that beans are able to prevent diabetes and help lower LDL-cholesterol and so also protect us against cardiovascular disease. The insoluble fibre also helps to keep us regular and reduce the risk of constipation. The folic acid (folate) in beans makes them an excellent protein source for pregnant women. They also have a low glycemic index, so keep you from feeling hungry between meals.

Beans compliment cereals as beans are a rich source in lysine, but a poor source of methionine. Cereal grains are a poor source of lysine, but high in methionine and other sulphur amino acids. Therefore when beans and grains are served together in dishes like beans and rice, or tortillas and refried beans, they provide a complimentary protein profile.

Some people tend to stay away from beans and other legumes because they can cause discomfit due to intestinal gas. This need not be so as there are various aids like Beano, charcoal tabs and Vegan digestive enzymes, that can be taken with the mean and prevent this discomfort. Sometimes it is just the cooking method that needs to be looked at, like changing the water a few times while boiling or adding the sea vegetable kombu, cumin, fennel or ginger which have all been found to be especially effective in preventing the formation of gas when eating any legume or other high fiber foodstuff. Once beans are eaten regularly this problem also disappears in many people.

Storage of dry beans is easy as they keep for up to a year in an airtight container in a cool, dark, dry place. Canned beans can be stored up to 5 years in a cool area out of the sunlight. Always sort and rinse dried beans carefully before use as they may include small stones, fibres, or discoloured beans.

Getting back to baked beans. If you are unable to get tinned baked beans that are organic, low salt, low sugar, vegan and without additives like MSG, then it is far better to make your own homemade baked beans either with normal tinned beans that are suitable or organic dried beans. You will then be in full control of what you put in the sauce and how it tastes. Preparing the dried beans by soaking them overnight in water is said to be the best way and certainly better than trying to boil them up to quicken the process. In Summer, when hot at night, it is best to put the soaking beans in the fridge to prevent them fermenting.

Once soaked the easiest to cook them is in a pressure cooker or slow cooker, depending on how much time you have available. 1/2 cup raw beans equals approximately 1 1/2 cups cooked. Note that when cooking beans do not add salt or acidic ingredients like wine, vinegar or tomatoes as it will inhibit absorption of water and make the beans tough. Do not add baking soda or bicarb to beans at any time. Baking soda robs the beans of the B-vitamin thiamin and may affect the flavour of the cooked beans.Wait until fully cooked until doing so. Also, to prevent the beans getting mushy, always shake the pot and not stir towards the end of cooking. Cooked beans keep 4 to 5 days in the fridge and can also be frozen.

There are many other ways to use beans. Mix with rice, scatter on top of salads, add to pitas and tortillas, in spread and dips and even added to cookie recipes. Beans also make wonderful, highly nutritious sprouts.

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Fruity Baked Beans
For a tasty twist, add apples or pineapple to your baked beans. Fruit is a natural sweetener that adds flavor and nutrition to your dish.

Brandied Beans
Pour 2 - 15oz/425gms cans of baked beans into a 1 1/2 quart/1 1/2 litre casserole. Top with 1 16oz/454gms can of peach haves, studded with cloves. Pour ¼ cup brandy over peaches. Bake at 350F/175C for 30 minutes. Makes 4 to 6 servings.

Baked Beans 1
From Recipe Tips
Although this excellent baked bean dish requires quite a bit of time (several hours for soaking the beans and for baking), the effort is minimal and the result is worth the wait.

1lb / 450gms dried beans
1 onion, chopped
2 carrots, chopped or coarsely grated
2 celery stalks, sliced thinly
4 garlic cloves, minced (optional)
1/4 cup brown sugar
1/2 cup ketchup
1 tbsp Worcestershire sauce
1 tbsp soy sauce
1 tsp black pepper, preferably freshly ground
salt, to taste

Sort and rinse beans. Put in 4 quart/ 4 litre Dutch oven or heavy pot with lid. Cover with 2 quarts / 2 litres water, bring to a boil, and cook 2 minutes. Skim off any foam, cover, and let stand for 1 hour. (Or, cover beans with 2 quarts water and let stand 8 hours or overnight, refrigerated.) Preheat oven to 300F/150C. Add all remaining ingredients, except salt, to beans and their soaking water (I prefer fresh water ~ Jackie). Stir well, cover, and bake for about 2 hours. Remove cover and continue baking until beans are tender, about 1 additional hour. (Or, simmer on stovetop, lid ajar, until beans are tender, about 2 hours. Check occasionally to make sure they aren't dry--add more water if necessary.) Taste for seasoning, add salt to taste.
TIP: Allow plenty of time--older beans take longer. Serving 8 x 1 cup.

Baked Beans 2
From Recipe ZAAR
"This is a less-sweet baked beans recipe that's better the second day. I really like the different flavour of this one. Although the recipe says to cover while cooking, I left it uncovered since it seemed juicier than I wanted. This was no problem and it did work to thicken them up. From Eden Organic Foods." ~by Vino Girl

1 tbsp olive oil
1 cup onion, diced
2 garlic cloves, minced
1 - 15oz/425gms can (or 2 cups cooked) great northern beans/large white beans, do not drain
1/2 cup tomato, crushed (canned or fresh)
2 tbsps pure maple syrup or barley malt syrup
1 tbsp soy sauce
1tbsp mustard

Preheat oven to 350F/175C. Heat oil; sauté onions and garlic. Mix all ingredients together and place in a casserole dish. Cover and bake for 25-30 minutes. Serves 5.

Baked Beans 3
From the Vegetarian Times
Baked beans were meant to be doctored up to suit a cook’s taste, so feel free to make these with more or less sugar, a spicier salsa or mustard, and add-ins such as soy sausage or soy hot dogs.

1½ cups dried red kidney beans
2 medium onions, thinly sliced (3 cups)
1 8-oz/227gms jar medium salsa
1/3 cup dark brown sugar
3 tbsps yellow mustard

Soak beans in 6 cups water overnight. Drain; reserve soaking liquid. Coat Dutch oven with cooking spray, and heat over low heat. Add onions, cover, and cook 15 minutes, or until browned. Stir in 1 cup soaking liquid. Simmer 5 minutes, scraping up onion bits stuck to pot. Stir in remaining ingredients and 5 cups water. Cover, and cook 1½ hours. Uncover; simmer 1 hour more, or until sauce has thickened. Serves 8.

Baked Beans 4

1 1/2 cups navy beans soaked
3 1/2 cups water
1 tbsp tomato paste
1 onion, sliced
1 tbsp cider vinegar
2 tbsps molasses
1 tsp dry mustard
1/8 tsp cayenne pepper
1/4 tsp salt

Drain soaked beans. Combine with water in a large saucepan and bring to a boil. Lower heat and simmer until tender, about 2 hours. Drain. Add remaining ingredients and combine in a baking dish, stirring well. Cover tightly and bake at 350F/175C for 30 minutes. Remove cover and bake for 30 minutes more.


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