Better Nutrition June 2020

EATING 4 HEALTH *
Recipe Tips: Combine pumpkin seeds,
cooked quinoa, corn kernels, diced red
peppers, cilantro, and cumin-lime
vinaigrette; toss pumpkin seeds with
olive oil, garlic powder, and paprika,
and roast until golden; make hummus
with pumpkin seeds, cooked chickpeas,
garlic, lemon juice, and olive oil.
5Cashews are one of the best
nuts for zinc—a one-ounce
serving has 2mg, about 14 percent
of the DV. Other nuts have a similar
amount. And some studies link a higher
consumption of nuts in general with
enhanced sexual function in men.
Recipe Tips: Sauté cashews, broccoli, red
peppers, onions, garlic, and bison strips,
and serve over quinoa; mix cashews with
coconut oil, cardamom, and cinnamon,
and roast until golden; toss cooked Brussels
sprouts with roasted cashews, blue
cheese, and minced red onions.
6Kidney beans and other
beans are fairly good sources of
zinc. One cup of kidney beans
contains 1.8mg, or about 12 percent of
the DV. Kidney beans are also high in
antioxidants, and all beans are linked
with a lower risk of prostate cancer.
Recipe Tips: Simmer cooked kidney
beans, onions, green peppers, cumin
seed, and garlic in broth for a Middle
Eastern-style soup; toss kidney beans
with green beans, chickpeas, minced
scallions, and a red-wine vinaigrette;
make a fast chili with cooked kidney
beans, ground bison, onions, and
canned chipotle peppers.
46 • JUNE 2020
foods & meals that heal
7Edamame, or whole, immature
soybeans, are a decent source
of zinc, with about 1.6mg or 10
percent of the DV per cup. Plus, a few
studies have linked soy intake with a
reduced risk of prostate cancer.
Recipe Tips: Toss edamame with olive
oil and grated Parmesan cheese, and
roast until crispy; make a high-protein
pesto with edamame, baby spinach,
basil, and garlic, and toss with cooked
penne pasta; simmer edamame,
shallots, and ginger in broth, then
purée into a creamy soup.
8Crab is especially high in zinc;
a 3-oz. serving of cooked Alaskan
crab has 6.5mg, about 43 percent
of the DV. It’s also loaded with protein,
and low in saturated fat.
Recipe Tips: Toss cooked crab with
cherry tomatoes, avocado, arugula,
minced basil, and a creamy vinaigrette;
purée avocado, broth, and lime juice,
chill, and top with cooked crab; sauté
crab meat with leeks, garlic, and red
pepper flakes, toss with angel hair
pasta and olive oil, and top with
minced parsley.
Photo: adobestock.com