game day – KP The Real

Magnesium and Roasted Pepitas

February 20, 2024Leave a comment

We NEED it but most of us don’t get enough of it. Why is it that most things we NEED, we don’t get enough of; water, sleep, patience, fun, magnesium? It’s likely most people don’t get enough magnesium because it’s found in minimally processed, whole foods, AND stress, caffeine and alcohol can cause excessive loss of magnesium. Women entering menopause can also experience a drop in magnesium as their levels of estrogen drop.

Why is magnesium so important? If you’re like most people you enjoy a good night sleep and a nice dump regularly. Magnesium is like the comfort zone mineral. Helping with some 300 bio-chemical reactions in the body, it helps regulate blood flow, blood sugar, nerve and muscle function, sleep, mood, and bowel. movements. It helps in balancing the states we associate with being comfortable. Without adequate amounts of magnesium, you could be experiencing cramps, headaches, depression, fatigue, brittle bones, reduced heart health, increased risk of stroke and diabetes.

Popping a magnesium supplement probably won’t stop a heart attack in its tracks but incorporating magnesium rich foods regularly, could prevent the worsening or the beginning of some major health disfunctions. While supplements may be necessary, that is something to discuss with a doctor. Too much magnesium from a supplement could be dangerous. Too much magnesium from food is impossible because excess will be passed through urine. My opinion is to always get as much nutrition from food as you can. By eating foods rich in magnesium, you will also be getting other important nutrients along with fiber, fat, protein, and enzymes that also play a crucial role in over all health. You can’t spot clean your health… wink.

roasted pumpkin seeds. Salty, spicy, and sweet. — They look like they’re covered in dirt, but they’re not. That’s the unique spice blend.

Here are some easy, popular food sources of magnesium. In a particular order, from highest amount to lowest, per oz.

Pumpkin seeds/pepitas, chia seeds, almonds, spinach, cashews, peanuts, black beans, edamame, brown rice, plain yogurt

Roasted Pepitas (shelled pumpkin seeds)

Pumpkin seeds have 156 mg magnesium per ounce. The recommended daily for adult men and woman is 300-400mg/day. These guys are great for just snacking but also good as a salad crunchie, soup crunchie, mixed in a grain bowl, or on top of hummus. Start eating these and you’ll be sleeping and pooping like a baby in no time.

Preheat the oven to 350 degrees

10 oz pepitas, unroasted and unsalted
1 1/2 T pink Himalayan fine salt
3/4 tsp ground black pepper
1/2 tsp garlic powder
1 tsp ground coriander
1/2 tsp ground cayenne pepper
1 tsp paprika
1-2 tsp agave syrup
1-2 T olive oil

Combine all of the ingredients in a medium bowl. Toss well to distribute oil, agave, and spices. On a foil lined baking sheet, spread out the prepared seeds. Place in the heated oven for 12-15 minutes, start watching after 10 minutes. Remove from oven and let cool, laying out on the tray. Once fully cooled, seeds can be stored in a jar or container.

Loaded Vegetarian Taco Dip

Leave a comment

This is probably Taylor’s boyfriend’s favorite snack. Super Bowl anyone? I use the word “dip” reluctantly because it is fully loaded and requires more of a “shovel” than a “dip” of the chip. Buy strong chips to serve with. Don’t be put off by the, seemingly, long list of ingredients or instructions. This recipe comes together easily and is worth the effort.

May take 45 min-1 hour. Gluten Free and Vegetarian (substitutions can be made to make vegan). You will need a serving dish with sides a few inches deep.

Perfect Super Bowl snack. I bet Taylor Swift would LOVE.

1 package of tempeh
1 T coconut aminos
2 tsp brown sugar
1/2 tsp salt
2 1/2 cups water
3 15 oz cans black beans, drained and rinsed
1 packet low-sodium taco seasoning
1/2 c chopped onion
3 garlic cloves, minced
1 1/2 c tomatillo salsa
2 T canned, chopped green chilies (optional)
2/3 cup grated, sharp cheddar cheese
1 roma tomato diced
1 cup shredded red cabbage
1/4 cup chopped cilantro
1 avacado
2 T light sour cream
salt and pepper
Tortilla chips

Start by boiling the tempeh to temper it’s bitter flavor. In a small sauce pan combine 2 1/2 cups water, 1/2 tsp salt, 2 tsp brown sugar, 1 T coconut aminos, stir and put over med high heat. While you wait for water to boil, open tempeh package, and slice tempeh into 4 pieces. When water boils, add tempeh to the pan and cover loosely, reducing heat to a simmer. Allow tempeh to simmer for 7 min, then drain and set aside to continue draining and cooling. While tempeh boils and cools, prep the ingredients that will be used as toppers (cilantro, cabbage, tomato). In a small bowl, mash flesh of the avacado, then stir in the 2 T sour cream. Season with a little salt, stir and set aside.

In a large skillet, heat 1 T oil and add the onion and garlic. Warm until fragrant but don’t burn. Crumble the tempeh into the skillet, add taco seasoning and another 1 T oil. Stir to combine, then add 1/2 of the drained beans. Stir with a large spoon mashing most of the beans with the back of the spoons. Add the rest of the beans, chilies, and the salsa, stir to combine. With the heat on low, cover, and let the mixture heat through for a few minutes. Taste mixture adding salt and pepper to taste. Add hot sauce if you’d like, as well.

Transfer bean mixture to your serving dish and top with shredded cheese. Cover the dish, allowing cheese to melt. When cheese has melted, lightly spread avacado and sour cream mixture over cheese. Next, sprinkle with red cabbage, tomato and cilantro. Serve with at room temperature with chips. Touchdown.

Turkey Stuffed Poblanos

August 28, 2023September 25, 2023Leave a comment

This is an easy, high protein, gluten-free recipe. Lots of flavor, spice, and a little cheese will keep you satisfied without over doing it.

Turkey Stuffed Poblano peppers. High protein and gluten-free

Feeds 3-4. Takes 30-40 minutes

Recipe

4 medium poblano peppers
1# lean ground turkey
1/3 cup diced red onion
3-4 finely chopped garlic cloves
2 Roma tomatoes, diced
1 packet, low sodium taco seasoning
2 oz low fat cream cheese
1/4 cup chopped cilantro + more for garnish
Zest of 1 lime
Roughly 1 cup shredded cheddar or jack cheese

Preheat oven Broiler. Start by charring peppers slightly. Cut peppers in half, remove seeds and try to keep stem end in tact. Place peppers cut-side down on a foil lined baking sheet. Sprinkle with salt, and place under broiler. Broil peppers until they start to blister. Remove from the oven and set aside. Reduce oven heat to bake at 400 degrees.

Start warming a large skillet on medium. When warm, spray with cooking spray and add onion to skillet. Sauté for a few minutes, then add garlic and diced tomatoes. Cook for 3-4 minutes, but don’t allow all the tomato’s juice to cook off completely. Add the turkey and package of seasoning to the skillet, stir to mix and start breaking up turkey. Continue cooking and breaking up turkey periodically, until turkey is cooked through. Reduce heat to low and add cream cheese to the skillet. Stir gently until cream cheese it melted and incorporated. Stir in cilantro and lime zest.

Get the tray of peppers and turn peppers over, cut side up. Using a spoon, scoop turkey mixture into pepper halves. When all of the peppers are filled, top with shredded cheese. Return sheet pan with peppers to oven and bake for roughly 10 minutes. Done!

Turkey stuffed poblanos with a sprinkle of cilantro

Chipotle Pasta Salad

October 25, 2022September 29, 2023Leave a comment

This recipe was insprired by a dear friend that loves pasta and mexican food, but his diet lacks nutrition. This is picky eater recipe. It’s easy, flavorful, high fiber, and provides some pops of fresh herbs and vegetables-providing some vitamins and minerals.

Southwest pasta salad. Great for picky eaters

Makes about 6 side dish servings. Takes about 30 minutes to make.

Recipe

8 oz dried pasta
1 medium red bell pepper, chopped
1 can of corn
1 can black beans
1/2 cup chopped cilantro
1 big chipotle pepper + some liquid from a can of chipotles in adobo
5.3 oz Chobani Plain Non-fat yogurt
2 T mayonnaise product (you could also omit this and use more yogurt)
Salt

Make it your own. Reduce amount of pasta and amp up amount of veg for more of a salad with pasta. Or mix and match with additional optional mix-ins: olives, shredded cheese, avacado, sun dried tomatoes. Get crazy.

Start by boiling salted water for the pasta. When water comes to a boil, cook pasta according to package directions. When pasta is done reserve some pasta water. While pasta cooks, open and drain corn and beans. Dice red pepper and chop cilantro. To make the chipotle dressing, I combine the chipotle plus some adobo sauce, yogurt, mayo, and salt to taste, in the mixing cup that came with my emersion blender. You could also use a small Ninja or even a blender for this. Some how, mix together the chipotle – salt. Put the pasta and a splash of the reserved cooking liquid in a large bowl, stir. Add remaining ingredients and chipotle dressing to the pasta, and toss until combined. Taste and add salt if necessary. If you’ve added too much salt, add a little lime or lemon juice to counteract.