A recent study of 180,000 women (The Nurses’ Health Study) revealed that women who ate the most foods with magnesium and potassium had the lowest risk of having a stroke. Magnesium and potassium are found in plant based foods, and most Americans do not get enough of these two minerals. It is important to get these minerals from foods and not supplements.

Here are some of the best sources of these minerals:

Potassium Magnesium
Wheat bran Sweet potato
Spinach Tomato paste
Soybeans Potato with skin
Nuts Beans
Shredded wheat cereal Plain yogurt
Peanut butter Prune juice
Potato with skin Halibut
Beans Soybeans
Brown rice Yellowfin tuna
Lentils Lima beans
Bananas Winter squash
Halibut Bananas
Whole wheat bread Non-fat milk
Avocado

This recipe contains a good amount of both potassium and magnesium.

Garbanzo Bean & Tomato Soup

2 (15 oz) cans garbanzo beans, drained and rinsed
4 – 5 cups vegetable stock
1 cup whole wheat elbow macaroni pasta
2 Tbl extra virgin olive oil
1 (28 oz) can diced or crushed tomatoes
4 cloves garlic, crushed
3 shallots, minced
1/2 tsp dried rosemary
1 tsp dried thyme
1 tsp dried basil
Fresh ground pepper to taste
4 cups chopped fresh spinach

In a large soup pot, heat the olive oil. Add the shallots and garlic and sauté 2-3 minutes until soft. Add the vegetable stock, beans, pasta, tomatoes, and seasonings. Cook until pasta is al dente. Taste and add pepper and salt if needed. Add the spinach and stir 1 minute until wilted. For a thicker soup, transfer 2 cups of soup to a blender and puree, and add the puree back into the pot.

Makes 6 servings.

~Wendy Haupt, Diabetes Educator