Nothing sounds quite good about manganese in comparison to some hype-inducing words like vitamin C, fiber, protein, and healthy fat, but it’s long overdue for a spotlight and some recognition within the healthcare community.
This trace mineral translates to “your body needs very small amounts of it.” It is a vital compound required for numerous essential body functions and is “stored in the bones, kidneys, and pancreas.” Appropriate manganese intake has been indicated to improve bone strength by raising bone density. It helps “enzymes perform their tasks,” aids in the “breakdown of cholesterol, carbs, and protein” metabolism, and is a component in the “antioxidant enzyme superoxide dismutase (SOD).” Furthermore, recent research has indicated that a deficiency in manganese could be associated with diabetes.
Manganese is very important, but it is also good to remember that manganese is not the same as magnesium; they are different minerals. Manganese “helps regulate your blood sugar and supports the health of your nervous system.” It also helps absorb calcium, breaks down carbohydrates and fats, and makes bones, “endocrine hormones, connective tissue, the proteins necessary for blood coagulation, and the enzyme superoxide dismutase, a powerful antioxidant.” Magnesium “also plays a role in bone health and energy metabolism.” It “triggers the activity of over 300 enzymes, helps keep the balance that your nerves and muscles need to work, and helps produce DNA and RNA.”
You need both of these to be a healthy body, but today, we want to focus on how we can get manganese with these recipes below from our Food Monster App!
1. Chicken-Fried Tofu With Orange-Scented Sweet Potatoes
Go traditional-with-a-twist with this meatless Chicken-Fried Tofu With Orange-Scented Sweet Potatoes recipe by Megan Sadd. With 10 ounces of manganese-rich firm tofu, a fourth cup of vitamin C-rich orange juice, and a long list of spices, this is the perfect summer weekend meal that can cross over into lunch for work the next day.
2. Sweet Potato Mash With Dill Avocado Sauce
Mashed potatoes will always be a comfort food favorite, but if your diet can use a little boost of magnesium, give this Sweet Potato Mash With Dill Avocado Sauce recipe a try from Michele Elizabeth. Elizabeth tops a small amount of healthy avocado on this sweet treat, making it a completely balanced meal.
3. Smoky Southern Collard Greens
They’re not only a Southern staple, but they’re chock-full of nutrients, too. This Smoky Southern Collard Greens recipe from Molly Patrick requires a pound of collard greens and a manganese punch!
4. Stir-Fried Okra
This Stir-Fried Okra recipe from Rinku Bhattacharya is perfect for okra newbies! A nice combination of muted, flavorsomely delicious, and Asian-style flavors — including turmeric, red onion, ginger, cayenne, and cumin lifts this naturally neutral manganese-filled okra in this 30-minute dish!
5. Chocolate Fudge Pine Nut Cookies
Do you have a sweet tooth? This Helyn Dunn recipe for Chocolate Fudge Pine Nut Cookies uses manganese-dense pine nuts. It uses natural sweeteners like dates and maple syrup instead of cane sugar. It makes use of nutritionally sound fats like almond butter and almond flour to make these brownies your new favorite dessert!
6. 6-Ingredient Tahini, Hemp Seed, and Basil Dressing
You do not require much to obtain manganese. You can effortlessly make this simple 6-Ingredient Tahini, Hemp Seed, and Basil Dressing by Olivia Budgen, whose ingredient list includes manganese-laden hemp seeds. Serve it on your greens salad, mix it in a stir fry, or use it to replace mayonnaise in a sandwich.
7. Raw Hazelnut, Praline, and Caramel Cheesecake
They have a strong, semi-sweet, earthy taste that is perfect in a dessert like this Raw Hazelnut, Praline, and Caramel Cheesecake recipe from Holly Jade. And hazelnuts have manganese in them too!
8. Stuffed Lentil, Quinoa, and Mushroom Capsicum
Ever tasted capsicum? This sweet pepper is delicious stuffed, like in this Stuffed Lentil, Quinoa, and Mushroom Capsicum recipe provided by Judy Moosmueller. This gluten-free recipe features manganese-rich quinoa, fiber-filled lentils, naturally sweetened corn, and tasty garlic!
9. Oil-Free Sweet Potato Basmati Brown Rice Casserole
This Sweet Potato Basmati Brown Rice Casserole without oil is from The China Study Family Cookbook. It is very rich in manganese because it has sweet potato and brown rice in it! It’s super satisfying and wonderful to prepare ahead of time because it will be good all week without going stale!
10. Mediterranean Baked Lima Beans
Lima beans or butter beans are underrated but rich in manganese. Named due to their tender butter-like nature, Lima beans are a nice change in this recipe of Mediterranean Baked Lima Beans by Pavani Nandula, who innovatively has added a bit of maple syrup, nutmeg, and carrot while making this dish.
11. Pecan Blueberry Muffin
Looking to wake up to a little bit sweet, easy to grab ‘n go, and packed with nutrients? Try this Pecan Blueberry Muffin recipe provided by Robin Runner. Pecans contain a large amount of manganese, blueberries contain a plethora of antioxidants, and flaxseed and oats will bring fiber to keep your body’s digestion running healthy.
12. Asparagus and Pea Soup
Pea soup is a year-round staple recipe. You can heat this up on cold winter nights, or serve it cold on hot summer afternoons! Try this easy and wholesome Asparagus and Pea Soup recipe by Harriet Emily, made from asparagus, onions, garlic, peas, celery, vegetable stock, and any dried herbs you like.
13. Tempeh, Lemongrass, and Broccoli Coconut Curry
This Tempeh, Lemongrass, and Broccoli Coconut Curry recipe by Amarilis Moldes is a bold vegan and grain-free Asia-inspired meal. Nutrient-dense due to manganese-rich tempeh, tender lemongrass, cruciferous broccoli, and vibrant coconut!
14. Spicy Garlic Edamame
This Spicy Garlic Edamame recipe from Adam Merrin and Ryan Alvarez is a delicious side dish any time of the week! Cook ahead throughout the week to munch on, take to a party, or make a convenient element of stir-fries.
15. Indian Spiced Sweet Potato Fries With Parsley Cashew Dip
This Indian Spiced Sweet Potato Fries with Parsley Cashew Dip recipe from Crazy Vegan Kitchen is a tasty side or snack. Manganese is packed in this due to the sweet potatoes. Sweet and savory combination–many bright, typical Indian flavors like ground masala, coriander, cumin, and cayenne–are contributed by Crazy Vegan Kitchen.
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