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In the Kitchen: Try these potassium, magnesium rich recipes
Veggies

As I wrote in Wednesday’s FCN, two important minerals for our heart health and overall well-being are potassium and magnesium. Unfortunately, most of us are not getting enough of these minerals — even if we take a multivitamin. 

Luckily, by incorporating some healthy foods into our diet, we can substantially increase our levels of potassium and magnesium without even taking another supplement. 

Here are some recipes that will help you ramp up your mineral intake while at the same time, pleasing your palate. Enjoy! 


Wild-caught salmon with steamed spinach

4 wild caught, skin-on, salmon filets

2 tablespoons olive oil

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 cup orange marmalade

2 tablespoons half and half

2 tablespoons soy sauce

1 tablespoon fresh ginger, grated

4 teaspoons butter, divided

2 cloves garlic

1 bag baby spinach


Rub salmon with olive oil and sprinkle with salt and pepper. In a small saucepan, combine orange marmalade, half and half, soy sauce, ginger and 2 teaspoons butter. 

Heat over medium-high heat until boiling, and then simmer until reduces for a few minutes. Meanwhile, grill salmon over medium-high heat, skin side down until done, about 12 minutes. 

Drizzle with orange marmalade sauce and broil for a minute. Heat remaining 2 teaspoons butter over medium-high heat and saute garlic for a minute. 

Add spinach and cook until wilted. 

Plate spinach and top with salmon. 

•    •    •

Quinoa stuffed acorn squash

2 acorn squash

2 tablespoons olive oil

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 cup quinoa

1 cup water

1/4 cup dried cranberries

1/4 cup raw pumpkin seeds (pepitas)

1/4 cup green onions, sliced

1/4 cup parsley, chopped

1 clove garlic, minced

1 tablespoon lemon juice

1/2 cup parmesan cheese, grated

1/4 cup goat cheese, crumbled


Preheat oven to 400 degrees. Cut squash in half and scoop out the seeds and discard. Rub flesh with 1 tablespoon olive oil and sprinkle with salt and pepper. Place squash cut side down on parchment paper lined baking sheet and bake until softened, 40 minutes. 

Meanwhile, rinse quinoa and combine with water and bring to a boil. Simmer until done, about 16 to 20 minutes. Add cranberries to quinoa, cover and set aside five minutes. Fluff with fork. Toast pumpkin seeds in a skillet until fragrant. Pour fluffed quinoa in a bowl and add toasted pumpkin seeds, green onions, minced parsley, garlic, lemon juice and 1 tablespoon olive oil. 

Cool slightly, and stir in grated parmesan and goat cheese. Divide and fill squash. Return to oven and bake until hot, 15 minutes. 

•    •    •

Roasted brussels with cranberries and pecans

1 ½ pounds Brussels sprouts

2 tablespoons olive oil

1/2 teaspoon salt 

1/4 teaspoon pepper

1/3 cup dried cranberries

1/3 cup pecans, coarsely chopped

2 tablespoons balsamic vinegar

1/3 cup parmesan, grated


Preheat oven to 425 degrees. Line sheet pan with parchment paper. Cut Brussel sprouts in half. In a bowl, toss Brussels with olive oil and sprinkle with salt and pepper. Arrange them flat- side down on a baking sheet and roast 25 to 30 minutes, tossing halfway. 

Add pecans and roast another five minutes. Cover the cranberries with warm water in a bowl for five minutes and then drain. Remove cooked Brussels and pour into a bowl. Add drained cranberries and then toss with vinegar and parmesan. 

•    •    •

This is one of my favorite ways to serve cooked carrots. It takes minutes to prepare, but somehow always seems special. 


Rosemary maple carrots

4 carrots, sliced on the bias

2 tablespoons butter

1 ½ tablespoons pure maple syrup

Pinch of salt and pepper

1 ½ tablespoons fresh rosemary leaves, minced


Place cut carrots in a medium saucepan and cover with cold water. Bring to a boil and then cook over medium-high heat until water has evaporated and carrots are quite tender. 

Be careful not to scorch carrots. Remove from heat and stir in butter, syrup, salt, pepper and rosemary.