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:
|Wheat bran||Sweet potato|
|Soybeans||Potato with skin|
|Shredded wheat cereal||Plain yogurt|
|Peanut butter||Prune juice|
|Potato with skin||Halibut|
|Brown rice||Yellowfin tuna|
|Whole wheat bread||Non-fat milk|
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