American’s diet notoriously lacks. The USDA recommended intake of magnesium is 320 milligrams (mg for short) for women age 31 or over, 420 mg for men of that age range, 360 mg for girls 14-18, 410 mg for boys 14-18 years old, 400 mg for men 19-30, for babies 6 months old, 30 mg, 12 months old 75 mg, and for little kids of one to three years 80 mg, four to six years old, 130 mg. Seven to fourteen years old, sliding up to 240 mg.
Plainly, my Nutrition Almanac is giving us averages. People of any age come in many different sizes, nutritional levels, and tasts. Also, we don’t get much good out of, say an “average” parsnip’s 67 mg of magnesium unless we pair it with some food that contributes calcium. Magnesium and calcium work together to the advantage of both. Almonds are a good example. They give us almost equal amounts of magnesium and calcium. Another example: cooked navy beans provide 95 mg calcium and 107 mg magnesium. Quinoa yields 102 mg calcium, but a hefty 357 mg magnesium.
Rice gives you little of either mineral, but it pairs well with beans to form a complete protein.
Here is a main dish for Lent that uses navy beans. Steve and I like it,and I trust you will, too.
1 ½ cups chicken broth
1 cup chopped onion
½ bell pepper, any color, chopped
¼ teaspoon dried thyme
2 cups cooked navy beans
Dash red hot pepper flakes
2 cloves garlic, minced
1 bay leaf, optional
If not keeping a strict lent, you might improve the flavor and nutrient content of this dish by sprinkling on top:
1/2 cup grated sharp cheddar cheese