Magnesium 101, The Miracle of Magnesium

Magnesium is essential to more than 300 biochemical processes in the human body and over 3,700 magnesium binding sites. The functions the need magnesium include:

• Blood pressure regulation
• Protein synthesis
• Neurological function
• Blood sugar control
• Energy metabolism
• Antioxidant production

Most of the US population is deficient in magnesium.

This post is about magnesium rich natural food sources...

Coleslaw - With Amazing Sprouts

Last winter I published the directions on how to make a large variety of sprouts. As soon as the greens were done for the season back in December I started growing sprouts for our winter greens. Since we have been doing a series on coleslaw I developed a recipe that is just great using sprouts. I didn't have any cabbage sprouts so I used broccoli sprouts, lentil sprouts and clover sprouts. Yum!

Here is the recipe with several substitution suggestions and a great sauce...

Plants That Do Well Together in Pots

There are a number of combinations of garden plants that do well together in pots. Here are 10 combinations:

1. Sunflower, squash and peas. Similar to the three sisters that were planted by the native Americas when the Europeans first settled in America.
2. Two peppers do well in pots. They also do well planted together in the garden.
3. Combinations of herbs, such as Basil, Rosemary and Thyme.
4. Edible flowers such as pansies work well with shorter herbs.

How to Grow Peppers in Pots

Peppers work well in pots. They are more appropriately sized to 3-5 gallon pots. One of the secrets to great yields is...

A Simple Fresh Salsa Recipe

A salsa kit contains all the vegetables that it takes to make a great salsa. Once the tomatoes start we offer this weekly. It can vary a little from week to week early in the season, don't worry about the exact proportions, about anything works. The kit typically contains the following:

• Tomatoes
• Bell Peppers
• Jalapeno
• Sweet Onions
• Tomatillo
• Garlic
• Cilantro
• Salt and Lime to Taste (not included)

We suggest you add salt and lime, but we don't grow those so they aren't included.

It would typically be about twice the cost to gather up all the ingredients separately so this is a pretty good deal. Makes 1.5 quarts of salsa.

A Simple Fresh Salsa Recipe

Instructions to assembly your salsa. It is easiest to use a food processor, but you can make salsa with just a sharp knife.

Chop up the garlic, cilantro and jalapeno first (if you want it hotter, leave the seeds in, otherwise remove the seeds). Add bell peppers, tomatillo and sweet onions and pulse the food process several times to chop. Cut tomatoes into quarters and pulse again to chop. If you want chunky only pulse a couple of times. If you want a smoother salsa, pulse a few more times.

Enjoy!

Kick it Up:

• Add some of Petersen's sweet corn, cut kernels off the ear (a great way to use up leftovers)
• Add black beans
• Add chipotles
• Add more Jalapenos
• Double the recipe size with your own tomatoes or buy some extra

Minnesota Gumbo

As related in an earlier post on okra, Lisa and I honeymooned in New Orleans 26 years ago. We sampled many of the local specialties and one of the best was the local gumbo. I've made gumbo many times and have adapted it to Minnesota and what is available locally in the summer.

The word gumbo is derived from African words for okra. Gumbo is a stew that can take many forms, one of the common threads through most gumbos is okra, which we are starting to sell this week at the farmers market.

Minnesota Ingredients:

1 cup of oil (coconut, butter or bacon grease)
1 cup of whole wheat flour
2 pounds Okra with stems and tips removed (Petersen)
1 large onion, diced (Petersen)
1 large green bell pepper, diced (Petersen)
4 stalks of celery, diced (Petersen)
1 pound of smoked pork sausage, sliced 1/4 inch thick (farmers market)
4 large cloves garlic, minced
salt and pepper to taste
6 cups chicken broth
1 bay leaf
4 chicken breasts, diced or shredded
Creole seasoning (optional)

Directions:

1. Whisk flour into the oil a roux is formed, about 8-10 minutes and the roux is the color of chocolate
2. Cook the okra until the sap has disappeared.
3. Mix the onion, bell pepper, celery, and sausage into the roux, cook for approximately 5 minutes. Mix in the garlic and cook another 5 minutes. Add the okra. Season; mix thoroughly. Pour chicken broth and add the bay leaf. Bring to a boil over high heat, then reduce to medium-low, and simmer, uncovered for about an hour, mix occasionally. Stir in chicken, and simmer another hour.
4. Serve over a bed of rice.

Kick It Up

1. Many gumbos use seafood such as fish or shrimp.
2. You can add more spice by adding the creole seasoning.
3. A jalapeno or two will also add some spice.
4. Ham is also a common gumbo meat.
5. You can add some heirloom tomatoes to thicken the sauce.