Try These Mineral-Rich Recipes!

It's all very well testing our mineral and heavy metal levels, but we can't just rely on supplements once we know what is going on.

And food is one of the safest ways for us to get some minerals into our bodies, in safe amounts, whether we have tested and are working to correct our levels or not.

So I've created three simple mineral-rich recipes for you to try. And added bonus, they will not spike your blood sugar!

Nothing difficult to make, but totally delicious! And I've included which key minerals you'll be getting in each.

I've included a simple and tasty smoothie, a hearty soup/broth and a delicious dinner!

1. MINERAL-RICH SMOOTHIE

Ingredients:

1 cup (240 ml) unsweetened almond or cashew milk (I recommend the brand, Plenish)

1 small avocado

1 handful of spinach

1 small banana (go for not too ripe)

1 tbsp chia seeds

1 tbsp pumpkin seeds

1 tsp cacao powder

1 tsp raw or Manuka honey (optional)

Instructions:

Add all ingredients to a blender.

Blend until smooth.

Pour into a glass and enjoy immediately.

Benefits:

Potassium: Banana, avocado, spinach

Magnesium: Almond milk, spinach, chia seeds, pumpkin seeds

Zinc: Pumpkin seeds

Selenium: Pumpkin seeds

2. PROTEIN-RICH MINERAL BROTH/SOUP

Ingredients:

2 tbsp olive oil

1 onion, chopped

2 cloves garlic, minced

2 celery sticks, chopped

2 carrots, chopped

1 courgette, chopped

1 sweet potato, diced

1.5 litres chicken stock (or vegetable stock for a vegetarian option)

1 cup (240 ml) cooked quinoa

1 cup (240 ml) cooked lentils

1 tbsp fresh parsley, chopped

Salt and pepper to taste

Instructions:

Heat the olive oil in a large pot over medium heat.

Add the onion and garlic, and sauté until softened.

Add the celery, carrots, courgette, and sweet potato. Cook for 5-7 minutes.

Pour in the stock and bring to a boil. Reduce heat and simmer for 20-25 minutes, or until vegetables are tender.

Stir in the cooked quinoa and lentils. Simmer for another 5 minutes.

Season with salt and pepper to taste.

Garnish with fresh parsley before serving.

Benefits:

Potassium: Sweet potato, courgette, spinach

Magnesium: Quinoa, lentils

Zinc: Lentils, quinoa

Selenium: Chicken stock (if using), lentils

3. HIGH PROTEIN AND MINERAL MAIN - SALMON WITH QUINOA

Ingredients:

2 wild caught salmon fillets (do NOT use Scottish or farmed salmon)

1 tbsp olive oil

Salt and pepper to taste

1 cup (185 g) quinoa, cooked

1 cup (240 ml) steamed broccoli

1 cup (240 ml) steamed kale

1 avocado, sliced

1 tbsp pumpkin seeds

1 tbsp sesame seeds

1 lemon, cut into wedges

Instructions:

Preheat the oven to 180°C (350°F).

Place the salmon fillets on a baking tray, drizzle with olive oil, and season with salt and pepper.

Bake the salmon for 15-20 minutes, or until cooked through.

While the salmon is baking, prepare the quinoa according to package instructions.

Steam the broccoli and kale until tender.

On a plate, arrange the cooked quinoa, steamed broccoli, and kale.

Top with the baked salmon fillet and sliced avocado.

Sprinkle with pumpkin seeds and sesame seeds.

Serve with lemon wedges on the side.

Benefits:

Potassium: Salmon, avocado, broccoli, kale

Magnesium: Quinoa, kale, pumpkin seeds

Zinc: Pumpkin seeds, sesame seeds, quinoa

Selenium: Salmon, quinoa, sesame seeds

Got questions? Ask me in the comments!