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Wednesday, October 08, 2014

Giving Spinach A Second Look

If you've ever looked at the challenge of trying to consume 400 mg of magnesium in a day, you know that it's not an easy feat.  Dark chocolate, pumpkin seeds and avocado are some of the other beneficial sources of magnesium that are often neglected.  Although I know some of you have a good handle on the dark chocolate! 

Spinach has 24 mg per 1 cup cooked (you'll need 3-4 cups raw as it cooks down).  It is considered one of the dirty dozen in our supermarkets, meaning it's best to buy organic to not ingest all the pesticides.  Spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source (> 20% of the Daily Value) of vitamin A, vitamin C, vitamin K, magnesium, manganese, folate and iron

With the grilled chicken and almond pesto, I used a few herbs from my garden and olive oil to add some essential fatty acids to the finished recipe.  After cooking, I poured the almond pesto on top.  Some will say that you can't call it pesto without the basil, but I guess I'm not following the pesto rules.

Heat through spinach in coconut oil

When it comes to high heat cooking, coconut oil or macadamia nut oil are very resistant to heat. Coconut oil is semi-solid at room temperature and it can last for months and years without going rancid.

Coconut oil also has powerful health benefits. It is particularly rich in a fatty acid called Lauric Acid, which can improve cholesterol and help kill bacteria and other pathogens. Polyunsaturated oils, including the omega-3 fats (olive oil), are extremely susceptible to damage from heat, light, and oxygen.

When exposed to these elements for too long, the fatty acids in the oil become oxidized, a scientific term that simply means that the oil becomes rancid. The oxidation of fatty acids produces free radicals, which are believed to play a role in the development of cancer and other degenerative diseases.

After cooking add the pesto-
1-2 T. olive oil
1/2 c. fresh parsley (come see me next summer for a stash!)
1/2 t. garlic salt or 1/4 t. garlic powder + 1/8 t. salt
Mixed in the food processor or blender until smooth.
Add 1/4 c. soaked, raw, unpasturized almonds and chop until partially blended

September 1, 2007 - The Day the Raw Almonds Died in North America
Learn more:

On Reasons & Procedures for Soaking Nuts:
To purchase raw, unpasturized almonds:

In addition to healthy fats and vitamin E, a quarter-cup of almonds contains 62 mg of magnesium plus 162 mg of potassium. Beings that this meal is suppling the Omega-6 fatty acids, look for ways to add in the Omega-3's. This chart shows how Essential Fatty Acids (needed everyday, that's why they're essential!) are metabolized.  (from

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