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Zinc - An Essential Mineral
Zinc is an essential mineral present in nearly every cell of your body. Zinc stimulates the work of about 100 enzymes that keep your body functioning normally. In addition, your body needs zinc to use nutrients for immunity, for wound healing and for maintaining your senses of taste and smell. Food is the best source of zinc, as supplements do not prove, to date, to be a sufficient source. It is very difficult to get too much zinc in your diet; however, supplements may cause harmful side effects: Lowering of HDL (good) cholesterol levels, weakening of immune response and impairing of copper absorption. Zinc is found in many different foods from both animal and plant sources so you can usually get all you need from a variety of foods.
Foods of animal origin are the best sources: Lean meat, poultry, and some seafood, liver and, in small amounts, milk and eggs. In fact, the body absorbs zinc better from a diet rich in animal protein than from one high in plant protein. You also get zinc from whole-grain foods, nuts, fortified breakfast cereals and some legumes, but phytates in those foods can decrease its rate of absorption.
If you are deficient in zinc, symptoms include reduced immunity, appetite loss, skin changes and impaired growth - and, during pregnancy, birth defects. The causes are poor intake, poor absorption, zinc loss or increased need. Vegetarians may need more since zinc from plant sources is not absorbed as well as zinc from other sources. Fortified cereal may be the best source.
There are some health-conditions linked to poor zinc status: Digestive diseases, alcoholism, inadequate calorie intake and poor infant and childhood growth. The USDA found that high fat, low-carbohydrate diets do not provide an adequate supply of zinc. If you suspect a deficiency, talk to your doctor about your symptoms before trying a supplement. Should you and your doctor decide you need a supplement, read the label's Supplement Facts to help keep your daily zinc intake under the UL.
Recipes:
Pasta with Mexican Sauce
Ingredients:
1 tablespoon olive oil
3 scallions, thinly sliced
2 cloves garlic, finely chopped
6 ounces extra-lean ground beef
1 tablespoon chili powder
1 teaspoon ground cumin
1/4 teaspoon salt
1 can (14-1/2 ounces) plum tomatoes, chopped with their juice
1 can (15 ounces) black beans, rinsed and drained
1 pickled jalapeno, finely chopped
8 ounces wagon wheel pasta
1/3 cup shredded Manchego cheese
1/4 cup chopped cilantro
Directions:
In large nonstick skillet, heat oil over medium-high heat. Add scallions and garlic and cook 30 seconds. Crumble in ground beef. Sprinkle with chili powder, cumin and salt and cook 5 minutes, stirring frequently, or until beef is no longer pink.
Add tomatoes, black beans, and jalapeņo to skillet and bring to a boil over high heat. Reduce heat to medium; cover and cook five minutes.
Meanwhile, in large pot of boiling water, cook pasta according to package directions. Drain and transfer to serving bowl.
Add sauce to pasta, sprinkle with Manchego cheese and cilantro; toss to mix.
Good source of: fiber, folate, iron, magnesium, selenium, zinc.
Nutritional information per serving:
Calories: 460
Fat: 3.9g
Saturated fat: 5.2g
Fiber: 8.7g
Carbohydrate: 64g
Cholesterol: 22mg
Sodium: 768mg
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Spicy Beef and Lentil Stew
Wedges of a crusty whole wheat loaf are best for absorbing all the juices of this hearty and warming winter stew.
Ingredients:
2 cans (14-1/2 ounces each) no-salt-added stewed tomatoes
3 cups water
1/2 pound well-trimmed beef bottom round, cut into 1-inch dice
8 ounces lentils, rinsed and picked over
1 large sweet potato (12 ounces), peeled and cut into 1/2-inch cubes
1 medium onion, cut into wedges
1 to 2 tablespoons minced fresh red or green chili peppers, to taste
2 teaspoons thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
3 bay leaves
Directions:
In large saucepan, combine stewed tomatoes, water, beef, lentils, sweet potato, onion, half the minced chili peppers, thyme, salt, black pepper and bay leaves. Cover and bring to a boil over medium-high heat. Reduce heat to medium-low and cook, stirring occasionally, until flavors are blended and lentils are tender, about 40 minutes.
With slotted spoon, remove about 1-1/2 cups of stew (but no meat) and puree in a blender or food processor. Return puree to stew and stir to combine. Remove and discard bay leaves. Stir in remaining minced chili peppers and serve.
Good source of: beta-carotene, fiber, folate, iron, lycopene, potassium, vitamin B6, vitamin C, zinc.
Nutritional information per serving:
Calories: 415
Fat: 6.4g
Saturated fat: 2.3g
Fiber: 23g
Protein: 30g
Carbohydrate: 60g
Cholesterol: 36mg
Sodium: 347mg
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Steak with Burgundy Sauce
Ingredients:
2 teaspoons olive oil
1/2 cup minced shallots
2 garlic cloves, minced
1/2 teaspoon thyme
1/2 teaspoon salt
1/2 teaspoon black pepper
1 large red bell pepper, diced
1 cup diced carrots
1/2 cup beef broth
1 cup dry red wine
1 pound lean boneless sirloin steak
12 large mushroom caps, stems trimmed flat (about 1 pound)
1 tablespoon cornstarch blended with 2 tablespoons water
2 tablespoons chopped flat-leaf parsley
Directions:
In medium nonstick saucepan, heat oil over medium heat. Stir in shallots, garlic, thyme, and 1/4-teaspoon each of salt and black pepper, and saute until shallots start to brown and become tender, one to two minutes.
Add bell pepper and carrots, and toss to coat well with shallots. Saute, stirring often, just until vegetables start to soften, about two minutes. Add beef broth and bring to a boil. Reduce heat to medium-low, cover and simmer, stirring once or twice, until vegetables are tender, five to seven minutes.
Preheat the broiler.
Meanwhile, stir wine into vegetables, increase heat to medium and bring to a boil. Reduce heat to medium-low and simmer, stirring once or twice, ten minutes to blend flavors and remove raw taste from wine.
While sauce simmers, season steak with remaining 1/4-teaspoon each salt and black pepper. Place on broiler pan and arrange mushrooms around steak. Broil four to five inches from heat, turning steak and mushrooms once, ten minutes, or until steak is medium-rare and mushrooms are tender. Transfer mushrooms and steak to a platter and let stand five minutes.
Uncover sauce and increase heat to medium-high. Stir in cornstarch mixture and bring to a boil, stirring constantly, until thickened and bubbly. Cover and remove from heat.
Pour any juices from platter into sauce. Carve steak into thin slices and spoon sauce over steak and mushrooms; sprinkle with parsley.
Good source of: iron, vitamin B-12, potassium, beta-carotene, vitamin C, zinc.
Nutritional information per serving:
Calories: 304
Total Fat: 9.1
Saturated fat: 2.7g
Fiber: 3.1g
Protein: 30g
Carbohydrate: 17g
Cholesterol 76mg
Sodium: 454mg
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Greek-Style Beef and Pasta Salad
Mint and lemon give this dish a decidedly Greek flavor. If you like, add some fresh dill too. Serve at room temperature or chilled.
Instructions:
8 ounces ziti
1/2 cup plain nonfat yogurt
2 tablespoons light mayonnaise
1/2 teaspoon grated lemon zest
3 tablespoons fresh lemon juice
1/2 teaspoon salt
1 green bell pepper, diced
2 medium tomatoes, diced
1/2 cup chopped fresh mint
3/4 pound well-trimmed beef sirloin
1/2 teaspoon oregano
Directions:
In large pot of boiling water, cook pasta according to package directions; drain.
Meanwhile, in large bowl, whisk together yogurt, mayonnaise, lemon zest, lemon juice, and 1/4-teaspoon salt. Stir in green pepper, tomato, and mint. Add warm pasta, tossing to combine.
Preheat broiler. Rub beef with remaining 1/4-teaspoon salt and oregano. Broil 4-inches from heat for three minutes per side for medium-rare. Let stand ten minutes before cutting into bite-size pieces. Add to bowl with pasta and toss to combine.
Recipe makes four servings.
Good source of: niacin, selenium, thiamin, vitamin B12, vitamin C, zinc.
Nutritional information per serving:
Calories: 380
Total fat: 8.6
Saturated fat: 2.1g
Fiber: 4g
Protein: 29g
Carbohydrate: 47g
Cholesterol: 61mg
Sodium: 417mg
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Mom's Meat Loaf
No offense to Mom, but this version of meat loaf is better for you. Extra-lean beef improves the fat and cholesterol levels, but a healthy amount of chopped vegetables--carrots, celery, and onion--and lycopene-rich tomato paste bring bonus nutrients to this family dish.
Ingredients:
2 slices white bread, crumbled
1/4 cup skim milk
3/4 pound extra-lean ground beef
1 cup grated carrots
1 stalk celery, finely chopped
1 medium onion, minced
2 cloves garlic, minced
1 can (6 ounces) no-salt-added tomato paste
1 egg white, slightly beaten
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon pepper
Directions:
Preheat oven to 400-degrees. Line 8-1/2 x 4-1/2-inch loaf pan with foil.
In large bowl, combine bread and milk. Add beef, carrots, celery, onion, garlic, tomato paste, egg white, thyme, salt, and pepper. Mix until well combined.
Transfer to prepared pan and bake 25 minutes, or until cooked through. Serve hot, warm, or chilled.
Good source of: beta-carotene, riboflavin, niacin, vitamin B6, vitamin B12, potassium, zinc.
Recipe makes four servings.
Nutritional information per serving:
Calories: 256
Total Fat: 8.7g
Saturated Fat: 3.3
Fiber: 4g
Protein: 22g
Carbohydrate: 23g
Cholesterol: 31mg
Sodium: 513mg
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Southwestern Meatloaf
You could easily substitute all beef or all pork for the meat combination in this recipe.
Ingredients:
10 ounces well-trimmed pork tenderloin, cut into chunks
6 ounces well-trimmed top round of beef, cut into chunks
1 cup frozen corn kernels, thawed
3 scallions, thinly sliced
2 green bell peppers, finely chopped
2 pickled jalapeņos, seeded and finely chopped
3/4 teaspoon salt
3/4 teaspoon dried oregano
2 slices (1 ounce each) firm white sandwich bread, crumbled
1/4 cup low-fat (1-percent) milk
1/4 cup ketchup
1 egg
Directions:
In food processor, combine pork and beef and process until finely ground, about 30 seconds. Transfer to large bowl and stir in corn, scallions, bell peppers, jalapeņos, salt, and oregano.
In small bowl, combine bread and milk until moistened and well combined. Add to meat mixture along with ketchup and egg, mixing until well combined.
Preheat oven to 350-degrees. Spoon meatloaf mixture into 8- x 4-inch loaf pan. Bake 35 to 45 minutes or until meatloaf is set and juices run clear. Remove from oven, let stand 10 minutes in pan, then invert onto a platter. Serve warm with any pan drippings or chill and serve cold.
Good source of: niacin, riboflavin, selenium, thiamin, vitamin B6, vitamin C, zinc.
Nutritional information per serving:
Calories: 308
Total Fat: 7.4
Saturated Fat: 2.4
Fiber: 7.4
Protein: 35g
Carbohydrate: 25g
Cholesterol: 136mg
Sodium: 816
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Spaghetti with Chicken Meatballs
Ingredients:
Chicken thigh meat makes exceptionally flavorful and moist meatballs. Moisten your hands to keep the chicken mixture from sticking while forming the meatballs. Do not compress the mixture too much or overwork it as this will make the meatballs too dense and tough.
Ingredients:
3/4 pound skinless, boneless chicken thighs, cut into chunks
1/2 cup minced scallions
1 clove garlic, minced
1/4 teaspoon sage, crumbled
1/4 cup milk
3 tablespoons grated Parmesan cheese
3 tablespoons plain dried bread crumbs
1/2 teaspoon salt
1 egg white
2 cans (14-1/2 ounces each) no-salt-added stewed tomatoes, coarsely chopped with juice
2 teaspoons paprika
1/4 teaspoon cayenne pepper
12 ounces spaghetti
Directions:
In food processor, finely grind chicken. Add scallions, garlic, and sage, and process until combined. Add milk, Parmesan, bread crumbs, salt, and egg white. Process to combine. With wet hands, form mixture into 16 meatballs.
In large nonstick skillet, stir together tomatoes, paprika, and cayenne. Bring to a boil and cook four minutes, then reduce to a simmer. Add meatballs, cover, and cook ten minutes or until meatballs are done and sauce is flavorful.
Meanwhile, in large pot of boiling water, cook pasta according to package directions. Spoon meatballs and sauce over pasta.
Good source of: calcium, fiber, iron, selenium, zinc.
Nutritional information per serving:
Calories: 602
Total Fat: 12g
Saturated Fat: 3.8
Fiber: 6g
Protein: 38mg
Carbohydrate: 81
Cholesterol: 82mg
Sodium: 539mg
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Pumpkin Cheesecake with Oat-Walnut Crust
This luscious reduced-fat cheesecake, with a crust full of nutritional goodies, is really a very creamy pumpkin pie that easily could become a traditional favorite on Thanksgiving or any special family dinner.
Ingredients:
2/3 cup old-fashioned rolled oats
1/2 cup walnuts
1/2 cup toasted wheat germ
2 tablespoons plus 1 cup firmly packed light brown sugar
2 packages (8 ounces each) reduced-fat cream cheese (Neufchatel)
16 ounces soft silken tofu, drained
1 can (16 ounces) solid-pack pumpkin puree (not pumpkin pie filling)
2 large eggs
2 large egg whites
2 tablespoons dark rum or bourbon
1-1/2 teaspoons vanilla extract
1-1/2 teaspoons cinnamon
1 teaspoon allspice
1 teaspoon ground ginger
1/2 teaspoon salt
Directions:
Preheat oven to 350-degrees. Place oats and walnuts on baking sheet and bake five minutes until lightly toasted. Transfer to food processor. Add wheat germ and 2-tablespoons brown sugar and pulse until finely ground. Transfer to a 9-inch springform pan and press mixture into bottom of pan.
In food processor (no need to rinse), combine cream cheese, tofu, pumpkin puree, whole eggs, egg whites, rum, vanilla, cinnamon, allspice, ginger, salt, and remaining 1-cup brown sugar and process until smooth. Pour batter into springform pan.
Bake one hour. Turn oven off, prop oven door open slightly and let cake stand 45 minutes in turned-off oven. Cool to room temperature, then chill overnight before serving.
Good source of: beta-carotene, copper, fiber, iron, thiamin, isoflavones, magnesium, riboflavin, selenium, zinc.
Nutritional information per serving:
Calories: 294
Total Fat: 14g
Saturated Fat: 6.4
Fiber: 2.9g
Protein: 11g
Carbohydrate: 31g
Cholesterol: 64mg
Sodium: 280mg
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Bittersweet Chocolate-Orange Pudding
The combination of chocolate, maple, and orange is irresistible in this smooth, custardlike pudding.
Ingredients:
1-3/4 cups soft silken tofu
4 ounces unsweetened chocolate, melted
2/3 cup maple syrup
2 tablespoons extra-light olive oil
1 tablespoon orange liqueur (optional)
1 teaspoon grated orange zest
Directions:
Line a colander with cheesecloth or double thickness of paper towel. Place tofu in colander and set aside to drain five to ten minutes to remove excess liquid.
Transfer tofu to food processor and process until well blended. Add melted chocolate and process until well combined. Add maple syrup, olive oil, orange liqueur (if using), and orange zest and process until just combined.
Nutritional information per serving:
Calories: 408
Total Fat: 26g
Saturated Fat: 10.1
Fiber: 4.5g
Protein: 8g
Carbohydrate: 47mg
Cholesterol: 0mg
Sodium: 14mg
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