5 Recipes Rich in Phosphorous

It's very important to eat foods that are rich in minerals to fortify your daily diet. With these 5 recipes, you can incorporate phosphorous into your meals.

Phosphorous is an essential nutrient that our bodies need to improve our cellular function. It’s also fundamental to forming strong bones and teeth. Here we’ll see a few recipes rich in phosphorous to include in your diet.

What foods are rich in phosphorous? You can find phosphorous in: fish, ham, tofu, chicken, mussels, lentils, pumpkin seeds, beef, whole grains, eggs, marine algae, dairy products, peanuts, and almost any type of dried fruit.

5 recipes rich in phosphorous

1. Cod with almond sauce

Ingredients

• 6 cod loins (1.5 lb)
• 1 cup toasted almonds
• 1 slice of bread
• 5 cloves of garlic
• Several strands of sassafras
• 1 onion
• Tomato paste (6.5 oz.)
• 1 glass of white wine (5 fl. oz.)
• Olive oil
• Salt

Preparation

• Peel the garlic, slice, and lightly brown then in two tablespoons of olive oil. Take them off the heat and set them aside.
• In the same oil, fry the slice of bread and set it aside.
• Add a little more oil and fry the almonds.
• In a food processor or blender, add the garlic, the sassafras, half the almonds, and a pinch of salt.

• Deglaze with the wine and a little water.
• Julienne the onion and sauté. Add the tomato paste and cook for 10 minutes.
• Add the ingredients from the food processor and remove from heat.
• In an oven-safe container, add the cod loins on top of the sauce and add the remainder of the wine. Bake for 15 minutes at 355 degrees.
• Serve hot and garnish with the almond sauce.

This recipe for cod with almond sauce is rich in phosphorous and can be accompanied by various side dishes. One idea is to add white rice with spices.

2. Chicken breasts with sunflower seeds

Ingredients

• Chicken filets (1 lb)
• Salt
• Pepper
• Shelled sunflower seeds (3/4 cup)
• 1 cup of rice
• 1/2 cup tomato paste
• ½ cup cream

Preparation

• Dilute the tomato paste with water. Add salt and cook the rice.

• Slice the chicken and season with salt and pepper.
• Bread the chicken  with the sunflower seeds on both sides.
• Fry the chicken until golden.
• Prepare a sauce using the tomato paste, with cream. Add a pinch of salt and pepper.
• Serve the rice, top with the chicken and cover with sunflower seeds. 

3. Seaweed soup

Ingredients

• 4.5 cups (2 pints) vegetable broth
• 3 tablespoons of semola
• 3 tablespoons shallots
• 3 tablespoons garlic
• Oil
• Sea salt
• 1 tablespoon ground pepper
• ¼ cup wakame seaweed, dried and ground

Preparation

• Soak the wakame seaweed for 15 minutes.
• Prepare a light vegetable broth, bring it to a boil, and add the semola.
• Chop the onion finely, and sauté until transparent.
• Add the pepper and garlic.
• Chop the wakame seaweed and add to the mixture.
• Serve very hot, with white rice or tofu cheese.

4. Oriental salad

Ingredients

• 2 peppers
• 2 tablespoons of  soy sauce
• 4 tablespoons of rice or apple cider vinegar
• 2 tablespoons of sugar
• 1/4 cup wakame seaweed
• Sesame seeds (1/2 cup)

Preparation

• Soak the wakame for 15 minutes, then chop finely.
• In a saucepan over medium flame, mix in soy sauce, the vinegar, and the sugar. Let it cool, then place in the refrigerator.
• Cut up the pepper into thin strips and mix with the wakame.
• Dress with cold sauce and garnish with sesame seeds.
• A great final touch for this recipe is a touch of salt and pepper to bring out the flavors.

5. Peanut butter cookies

Ingredients

• 1 cup of brown sugar
• 1 cup of peanuts
• 1 tablespoon of  baking powder
• 1 cup of whole-wheat flower
• Salt
• 3 tablespoons of butter
• 2 eggs

Preparation

• In a mixer, add the butter and brown sugar. Mix until smooth.
• Add the eggs, salt, and baking powder. Gradually add the peanuts.
• Mix well, and spread over a baking sheet that you’ve previously greased. With a cookie cutter or mold, make the cookies whatever you like.

• Bake at 375 degrees F for 15 minutes. You’ll know the cookies are ready when they’re lightly golden. Be careful not to burn the surface.

With these delicious recipes rich in phosphorous, the whole family will get the phosphorous they need for their health. As you’ll see, there’s something for all tastes: savory, sweet, practical and more complex. Pick your favorite and surprise your family!

Read it in You are Mom

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