Essential Nutrient Chart AND Recipes from the New Book by Mark Reinfeld

NUTRIENT ACTIONS FOODS

B Vitamins Energy production, nervous system balance,mood stabilizing, adrenal support, healthy stress response, digestion, eye health, lipid metabolism, hormone balance and production, circulation regulation

Dark green leafy vegetables, peas, lentils, sunflower seeds, flaxseeds, almonds, pistachio, peanuts, Brazil nuts, pecans, raisins, blackstrap molasses, avocado, whole grains, nutritional yeast, mushrooms, corn, to-matoes, bell peppers, sweet potatoes, beets, broccoli, asparagus

Vitamin A Enhances immunity, protective and healing to skin Carrot, pumpkin, squash, sweet potato, kale, collards, bok choy, spinach, orange, melon, peach, papaya, mango, red pepper

Vitamin D Hormonal balance, immune regulation,Bone health

Regular exposure to sunlight; fortified plant based milks, vegan yogurts, and juices.

Vitamin C Circulation, immune system, iron absorption,adrenal health, hormone support, skin healing and maintenance

Citrus fruits, papaya, Brussels sprouts, pineapple, peppers, tomatoes, broccoli, spinach, greens, cauli-flower, strawberries

Vitamin K Blood Clotting, bone health Spinach, kale, collards, lettuce, parsley, cabbage, broccoli, Brussels sprouts, soybeans, grapes, berries

Folate Energy production, formation of blood cells,brain and nervous system

Lentils, pinto beans, collard greens, chickpeas, aspar-agus, spinach, black beans, broccoli, cauliflower, parsley, beets

Vitamin E Antioxidant cell protection, immune regulation,circulatory health

Sunflower seeds, almonds, greens, olives, avocado, peanuts, asparagus

Calcium Muscle function and tone, proper nerve signaling,strength of bones and teeth

Kale, broccoli, chia seeds, figs, spinach, sea vegeta-bles, pistachios, sesame seeds, almonds, beans, tofu

Magnesium Muscle regulation and relaxation, calcium regulation, bone and teeth structure, circulatory health

Dark leafy greens, pumpkin seeds, almonds, chia seeds, sunflower seeds, sesame seeds, black beans, quinoa, Brazil nuts, cashews, soybeans, avocado, bananas, chocolate, dates

Iron Carries oxygen to cells for energy, immune support, temperature regulation

Dark leafy greens, prunes, raisins, dates, beans, lentils, chickpeas, soybeans, artichokes, pumpkin seeds, chia seeds, chocolate, thyme, blackstrap molasses, apricots, potatoes, quinoa, tempeh, tofu, tahini, broccoli

Sodium Maintain blood pressure, muscle and nerve function, prevents dehydration

Beets, celery, carrots, spinach, chard, most fruits

Zinc Immune support for viruses and allergies,boosts thyroid, male reproductive health

Sesame seeds, pumpkin seeds, lentils, chickpeas, cashews, quinoa, almonds, peanuts

Potassium Nerve and muscle health, acid/base balance White beans, leafy greens, potato, apricots, squash, avocado, mushrooms, bananas, sweet potato, soy-beans, lentils

Selenium Thyroid health, reproductive health, antioxidant Brazil nuts, sunflower seeds, mushrooms, asparagus, tofu

Iodine Energy production, synthesis of thyroid hormone,skin, hair, and nail health

Sea vegetables, strawberries, cranberries, navy beans, potatoes

Protein Tissue building and repair, energy regulation and release, digestive en-zyme action, hormone health,Nervous system balance

Nuts, seeds (including hemp seeds), legumes, brown rice, tofu, tempeh, miso, nutritional yeast, quinoa, amaranth, chlorella, spirulina

Fiber Digestive health, lipid metabolism,sustained energy/blood sugar balance

Beans, lentils, whole grains, berries, avocado, chia seeds, flaxseeds, broccoli, cabbage, apples, Brussels sprouts

Carbohydrates Quick and sustained fuel for all body processes and for proper brain function

Whole grains, beans, bananas, carrots, starchy vege-tables, fresh fruits, nuts.

Essential fatty acids

Immune balancing, anti-allergy, pain relief,brain and nervous system health, hormone balancing; skin, hair, nail health

Walnuts, flaxseeds, olives, chia seeds, hemp seeds, Brazil nuts, sesame seeds, pumpkin seeds, pecans

Phytonutrients Antioxidant, antimicrobial, anticancer,heart protective, immune boosting, hormone support

Broccoli, sweet potato, tomatoes, peppers, apples, pumpkin, carrots, apricots, citrus, berries, greens, onions, garlic, ginger, turmeric, herbs and spices

Raw Coconut Curry Vegetables

YIELD: 4 Cups VegetablesPrep time: 30 minutes, Total time: 30 minutes

Serving size: 1 cup, Number of servings: 4

Curries, staples of Indian cuisine, are often cooked. This raw version gives you the wonderful warm flavor of curry with the juiciness and crunch of raw vegetables and sprouts. Curry is a blend of ground spices, including cayenne or red pepper, coriander, cumin, and turmeric. Turmeric provides its signature golden color along with many of the healing benefits. Low in fat, sugar, and sodium, curry itself is a great source of vitamin B6, folate, calcium, magnesium, posphorus, potassium, and copper, and a very good source of dietary fiber, vitamin E (alpha tocopherol), vitamin K, iron, and manganese. A superior way to enjoy an enzyme-rich and satisfying raw veggie meal.

2 to 3 medium-size zucchini, spiralized (4 cups tightly packed)1 cup tightly packed julienned red cabbage1 medium-size red bell pepper, seeded and julienned1 tablespoon freshly squeezed lime juice2 teaspoons wheat-free tamari or other soy sauce, or coconut aminos1 cup Raw Coconut Curry Sauce 1/4 cup thinly sliced green onion1/4 cup mung bean sprouts (optional)1 tablespoon finely chopped fresh cilantro1/4 cup raw peanuts (optional)

1. Combine the zucchini, red cabbage, and bell pepper in a bowl. Add the lime juice, and tamari, if using. Add the Raw Coconut Curry Sauce and toss well. Portion out into four bowls, or leave in one bowl and serve family style.

2. Top with the green onion, mung bean sprouts, if using, cilantro, and peanuts, if using. Have fun!

Nutrition Facts per serving (192 g): Calories 80, Fat Calories 30, Total Fat 3.5 g, Saturated Fat 2 g, Cholesterol 0 mg, Sodium 245 mg, Total Carb 10 g, Dietary Fiber 4g, Sugars 5 g, Protein 4g

Raw Coconut Curry Sauce

YIELD: 2 CUPS SAUCE

Prep time: 10 minutes, Total time: 10 minutes, Serving size: 1/4 cup, Number of servings: 8

Experience a hint of the tropics in this raw version of a coconut curry. Curry powder provides the domi-nant flavor with the spices turmeric, cumin, and coriander. Low on carb and high on fiber, coconut meat helps you metabolize both protein and fat due to its whopping manganese content. Serve with Raw Coconut Curry Vegetables or as a dipping sauce. You can even toss this sauce into a bowl of cooked rice pasta.

3/4 cup medium-soft fresh coconut meat1 1/2 cups coconut water1 tablespoon plus 1 teaspoon fresh ginger2 tablespoons freshly squeezed lime juice1 tablespoon raw almond butter1 tablespoon finely chopped fresh cilantro1 1/2 teaspoons curry powder1 teaspoon seeded and diced jalepeno pepper1 teaspoon coconut aminos, wheat-free tamari, or other soy sauce1/2 teaspoon tamarind paste1/4 teaspoon sea salt, or to taste1/4 teaspoon ground cumin

1. Place all the ingredients in a blender and blend well.

VARIATIONS:1. Replace the coconut meat and 1/2 cup of coconut water with 1 cup of coconut milk.2. Replace the almond butter with peanut butter.

Nutrition Facts per serving (74 g): Calories 50, Fat Calories 35, Total Fat 4 g, Saturated Fat 2g, Cholesterol 0 mg, Sodium 165 mg, Total Carb 4 g, Dietary Fiber 2 g, Sugars 2 g, Protein 1g

Curried Garbanzo Cakes with Poppy SeedsYIELD: 8 CAKES

Prep time: 15 minutes, Cook time: 15 minutes, Total time: 30 minutes, Serving size: 1/8 cup patty, Number of servings: 8

Did you know it takes about 900,000 poppy seeds (give or take a few) to make a pound of them? Poppy seeds are nutty-flavored oil-seeds from the opium poppy plant that date back to ancient Egyptian times. The seeds are especially rich in oleic and linoleic acids, which help lower unhealthy cholesterol levels. They work nicely with the garbanzo flour (sometimes sold as besan flour, chickpea flour, and gram flour) which perfectly complements these flavorful bean creations. Garbanzo bean flour is a stand-out in terms of supply of protein and folate—well above that of wheat flour. Serve with a tamarind sauce or a mint chutney.

1 cup garbanzo bean flour1/2 cup water1 1/2 tablespoons minced fresh cilantro1 1/2 teaspoons poppy seeds1 teaspoon garlic flakes1 teaspoon curry powder1 1/2 teaspoons dehydrated onion flakes1/2 teaspoon cumin seeds1/2 teaspoon sea salt, or to taste1/2 teaspoon ground turmeric (optional)1/4 teaspoon freshly ground black pepper1/4 teaspoon ground corianderPinch of cayenne pepperOil, for baking sheet (optional)

1. Preheat the oven to 375°F. Place all the ingredients, except the oil, in a bowl and mix well.

2. Scoop out eight equal balls onto a well-oiled or parchment paper-lined baking sheet, and form into small pancakes about 1/2 inch high.

3. Bake for 12 minutes or until golden brown. Serve warm.

Variations: Instead of baking, you can saute the cakes in coconut oil. Take this dish in a Mexican direction by replacing the curry powder with chili powder or Mexican spice mix.

Nutrition Facts per serving (38 g): Calories 50, Fat Calories: 10, Total Fat 1 g, Saturated Fat 0g, Cholesterol 0 mg, Sodium 155 mg, Total Carb 8g, Dietary Fiber 2g, Sugars 1g, Protein 3g