Virginia's Kitchen by GINNIE MANUEL

Mine Your Kitchen for Minerals They Have Crucial Role in Promoting Good Health

Much has been made of the importance of eating vitamin-rich foods for their disease-fighting antioxidant properties, but minerals are just as important.
Calcium, magnesium, iron, zinc and potassium—the five most prominent minerals—all play a vital role in developing strong teeth and bones, promoting normal blood pressure, supporting healthy nervous and immune systems, and regulating blood sugar levels. In the case of iron, it is crucial for oxygenating the blood to prevent anemia and susceptibility to other illnesses.
When you eat a balanced diet, you do not have to rely on supplements to get your daily measure of minerals. Just serve regular amounts of dairy products, legumes, fruits, lean meats and dark green vegetables, and you’ll get more than enough of all these vital minerals to maintain good health.
Since March is National Nutrition Month, we present four ways to include mineral-rich foods in recipes your family will enjoy.
 

Warm Pasta-Artichoke-Spinach Salad

This hearty, impressive salad provides a double dose of magnesium with both fresh spinach and cashews. For good measure, spinach is also rich in iron.

1 (1 pound) package penne pasta
1 (14 ounce) can artichoke hearts, well drained and halved
2 tablespoons + ½ cup olive oil, divided
¾ cup chopped scallions
6 tablespoons white wine vinegar
2 tablespoons soy sauce
1 (6 ounce) package fresh baby
spinach, washed and dried
1 cup coarsely chopped cashews
½ cup shredded Parmesan cheese

Cook the pasta according to package directions; drain well and transfer to a large salad or pasta bowl. Add the artichoke hearts and 2 tablespoons of olive oil, mixing well; keep warm.
Meanwhile, prepare the dressing: combine the scallions, vinegar and soy sauce in a blender or mini-food processor until smooth. Gradually add the remaining olive oil in a steady stream. Add the spinach to the pasta, and drizzle with the dressing, tossing to coat. Sprinkle with the cashews and Parmesan cheese. Serve warm. Serves 8

Bloody Mary London Broil

Since vitamin C increases the body’s absorption of iron, it’s a good idea to cook iron-rich foods—such as beef—with tomato sauce. Although this zesty marinade is discarded before cooking, plenty of the tomato will be absorbed into the beef. This entrée can be grilled or broiled.

2 cups tomato juice
¼ cup Worcestershire sauce
3 tablespoons prepared horseradish
3 tablespoons dry sherry
2 teaspoons crumbled dry marjoram
1 teaspoon crumbled dry basil
1 teaspoon freshly ground pepper
1 (3½ pound) London broil, about 1½ inches thick
Vegetable cooking spray

Several hours before cooking, combine the first 7 ingredients in a bowl. Place the steak in a glass or ceramic dish and spoon the marinade over the meat, spreading to cover. Turn the meat to coat the other side. Cover and refrigerate for at 4 hours. Turn the meat once or twice. Return meat to room temperature while grill or broiler is preheating. Grill or broil the meat for 10 minutes. Turn and grill or broil for 12 minutes longer for medium rare, or until it reaches the desired degree of doneness. Let rest at room temperature for 5 minutes before slicing on the diagonal into thin strips. Serves 6 to 8.
Banana-Oatmeal Muffins

Naturally sweet bananas are valued for both their potassium content and their versatility. This recipe yields a large batch of muffins, allowing you to enjoy some now and freeze the rest for later.

2 cups flour
3 cups rolled oats
2/3 cup brown sugar
1½ teaspoons salt
2 tablespoons baking powder
2 eggs
1 cup milk
½ cup honey
2/3 cup canola oil
2 cups mashed ripe bananas
1 cup chopped nuts
1 cup raisins, optional

In a large bowl, combine the first 5 ingredients. In a medium bowl, beat the eggs and add the next 4 ingredients. Make a well in the center of the flour mixture, and add the liquid ingredients all at once. Mix just until dry ingredients are moistened. Fold in the nuts and optional raisins. Spoon batter into spray-coated or paper-lined 3-inch muffin tins, and bake in a 400-degree oven for 15 to 20 minutes, or until the muffins are golden brown. Cool slightly on wire rack before serving (or freezing). Makes about 2½ dozen.

Sautéed Collard Greens

Eating dairy products is not the only way to get your daily intake of calcium. Collard, turnip and mustard greens are all excellent sources of this mineral. For an old-fashioned Sunday dinner, serve with baked ham or pork roast and mashed potatoes. Although fresh collard greens are usually in good supply, the frozen version is easier to work with and still retains most of the nutrients.

1 (16 ounce) package frozen collard greens
3 tablespoons olive oil
2 teaspoons finely chopped garlic
½ can flat anchovy fillets, drained, rinsed and patted dry
¼ teaspoon black pepper
Juice of ½ lemon

Cook the greens in boiling water or in the microwave until crisp-tender—about 10 minutes. Drain well. Meanwhile, heat the oil, garlic, anchovies and pepper in a 12-inch heavy skillet over medium-low heat, stirring frequently, until the anchovies are dissolved and the garlic is fragrant but not browned—about 3 minutes. Add the drained collards and increase heat to medium. Cook, stirring frequently, until collards are just tender and the flavors are blended, 5 to 10 minutes. Toss in the fresh lemon juice just before serving. Serves 4.

Ginnie Manuel is a Midlothian-based freelance writer and cookbook editor whose food columns have appeared in The Washington Post, Baltimore Sun, Columbia (MD) Flier and the Mid-York Weekly Pennysavers.

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