recipes
Magnesium
Get the facts, get the recipe!
by Jeannie Versagli & The HAC Café
What is it?
Magnesium is one of seven essential
macro-minerals. It is an abundant mineral in
our body and is required for the synthesis
of DNA and RNA. It is required for energy
production. An adult body contains
approximately 25 grams of magnesium, with
50% to 60% present in the bones and the
rest in soft tissues.
Health Benefits
Magnesium has been found to lower
an individual’s risk of cardiovascular
disease, stroke, and high blood pressure.
Magnesium is showing promise in treating
insomnia and depression.
Food Sources
Magnesium is widely distributed in plants
and animal foods. In general, foods
containing dietary fiber provide magnesium,
such as green leafy vegetables, legumes,
nuts, seeds, and whole grains.
Look out for
this special
in the HAC
Café during
the month of
November!
MEDITERRANEAN
Portobello Sandwich
Serves four
4 large Portobello
mushrooms
6 cups spinach, rinsed
and dried
Roasted red pepper,
cut in strips
12 grape tomatoes,
cut in half
4-6 chopped Kalamata olives
¼ cup chickpeas
½ cup pine nuts
100 calorie multigrain
sandwich thins
½ cup crumbled feta
Balsamic glaze
Salt, pepper, & granulated
garlic
1.
2.
3.
4.
5.
6.
In one sauté pan, roast pine nuts; in
another, sauté 4 cups spinach until wilted.
Remove stems and gills from Portobello
mushrooms. Brush with olive oil and
season with salt, pepper, and granulated
garlic. Stuff with cooked spinach and bake
at 325° for 10 minutes or until tender.
Chop tomatoes, olives, and roasted red
peppers and mix together with chickpeas.
Heat in pan until hot.
Mix in pine nuts.
Toast sandwich thins. Place remaining raw
spinach first, followed by mushroom, and
mixture on top of mushroom.
Sprinkle crumbled feta on top and drizzle
with balsamic glaze. Place top of thin on to
finish sandwich. Enjoy!
Recommended Dietary
Allowances (RDAs)
According to the National Institutes of
Health Resource
INFANTS 0-6 MONTHS: 30 mg/day
7-12 MONTHS: 75 mg/day
1-3 YRS: 80 mg/day
4-8 YRS: 130 mg/day
9-13 YRS: 240 mg/day
14-18 YRS, MALES : 410 mg/day
FEMALES : 360 mg/day
19-30 YRS, MALES : 400 mg/day
FEMALES : 310 mg/day
31 AND OLDER, MALES : 420 mg/day
FEMALES : 320 mg/day
PREGNANT WOMEN: 350 mg/day
LACTATING: 310 mg/day
enhance magazine | NOVEMBER 2017
49