Potassium, Selenium, Sodium, Zinc


I’m not a professional/nutritionist or a doctor; this is just the result of research that I’ve done for myself that I am sharing.  Please research for yourself and don’t forget to consult/discuss with your healthcare provider!


This month I am discussing the end of the minerals we need to replace when not ingesting dairy.  Potassium, selenium, sodium & zinc.


Potassium maintains fluid & electrolyte balance, blood volume & blood pressure; it is also required for heart, kidney, brain & muscular tissues.

According to Dr. Josh Axe’s website, here are the top 10 potassium rich food list:*

1) Avocado
1 whole: 1068 mg (30% DV)

2) Spinach
1 cup: 839mg (24% DV)

3) Sweet potato
1 medium: 952 mg (27% DV)

4) Coconut Water
1 cup 600 mg (17% DV)

5) Kefir or Yogurt
1 cup: 579 mg (15% DV)

6) White Beans
½ cup: 502 mg (15% DV)

7) Banana
1 large: 422 mg (12% DV)

8) Acorn squash
1 cup: 899 mg (26% DV)

9) Dried apricots
½ cup: 755 mg (22% DV)

10) Mushrooms
1 cup: 428 mg (27% DV)


Selenium works with vitamins A & C.  It help to prevent oxidative stress & damage and improving overall cellular protection; it supports iodine in regulating the metabolism

Also from Dr. Josh Axe’s website – top 10 foods high in selenium:*

1) Brazil nuts
1 oz (6-8 nuts): 544 mcg (over 100% DV)

2) Yellowfin tuna
3 oz: 92 mcg (over 100% DV)

3) Halibut, cooked
3 oz: 47mcg (67% DV)

4) Sardines, canned
3 oz: 45mcg (64% DV)

5) Grass-fed beef
3 oz: 33 mcg (47% DV)

6) Turkey, boneless
3 oz: 31 mcg (44% DV)

7) Beef liver
3 oz: 28 mcg (40% DV)

8) Chicken
3 oz: 22 mcg (31% DV)

9) Egg
1 large, 15 mcg (21% DV)

10) Spinach
1 cup: 11 mcg (16% DV)


Sodium (naturally occurring, not table salt) is an electrolyte which aids in maintaining blood pressure, water balance & blood volume.  “Foods highest in organic sodium include: celery, asparagus, barley, red cabbage, carrots, coconut, okra, lentils, kale, strawberries, sesame seeds, raisins, goat’s milk, egg yolks, and pure (non-iodized) sea salt.”^



Zinc is a trace mineral component of many enzymes & proteins and it is involved in gene regulation.  It supports wound healing & oxidative damage; it also makes DNA & formulation of hemoglobin.*

Good food sources according to world’s healthiest foods are:~




Sesame Seeds


Pumpkin Seeds




Garbanzo Beans








According to Dr. Josh Axe the top 10 food sources of zinc are:*

1) Grass-fed Beef
3 oz: 4.9 mg (33% DV)

2) Kefir or Yogurt
1 cup: 2.2 mg (15% DV)

(see Cultures for Health for more info on kefir)

3) Lamb
4 oz: 4.6 mg (30% DV)

4) Chickpeas (Garbanzo beans)
1 cup: 6.86 mg (46% DV)

5) Pumpkin seeds
¼ cup: 2.5 mg (17% DV)

6) Cashews
1 oz: 1.6 mg (10% DV)

7) Cocoa powder
1 Tbsp: 0.3 mg (2% DV)

8) Chicken
3 oz: 2.25 mg (15% DV)

9) Mushrooms
1 cup: 1.4 mg (9% DV)

10) Spinach
1 cup: 1.4 mg (9% DV)




*Dr. Josh Axe

^Natural News

~World Healthiest Foods



Note:  None of these links are affiliates, just great resources & those I personally use.



Heirloom: Grandma’s Corn

This is a Thanksgiving favorite. My grandmother is no longer able to make it, so my brother has taken over that position for our annual feast.  This is the first recipe I planned for the Heirloom recipes & I am excited to share it with you.  I hope you enjoy it.


8-10 cups fresh corn kernels (about 24 ears)
1 lb Earth Balance, Melt, Coconut Oil ~ your choice of “butter”
1 quart “cream”*
1 tablespoon sugar

Place corn in roasting pan in 275*F oven with “butter”, “cream” & sugar; mix & cook 1 hour. Cool. Bag & freeze.
When re-heating, add more “Cream” as needed.
Season with salt and pepper as needed.

This will serve a good amount of family/friends.


*Culinary One has suggestions for “cream” – puree cannelloni beans or silken tofu.  I’ve not used either, so I cannot comment on how they will work.  Cashew, almond & coconut milks will have a slight sweet taste.  I suggest if using one of the three to reduce or eliminate the sugar.

For the “cream” I used:

1/2 block Follow Your Heart Provolone, shredded or chopped finely

1/4 cup bone broth or bouillon (I used chicken; for vegetarian/vegan – use vegetable bouillon)

3/4 cup water

Over medium high heat, combine the above ingredients & whisk until the cheese is fully melted & all is incorporated.  Continue with recipe as above.


A smaller serving (@ 4 person):

3 cups fresh corn kernels

1/2 cup Earth Balance or other butter substitute

1 cup “cream”

3/4 teaspoon sugar


Proceed as above in a small roasting pan.





A note on posting:

Last week I was not able to get a post completed due to a family emergency.  My apologies for anyone looking for it.

National Day Of Jamaican Patties – August 6

Happy National Day of Jamaican Patties – Today, August, 6.


This recipe is both National Day of & a Heirloom.  It was passed on from my brother’s friend to my mother, then me & now to you.  These are delicious & you can substitute the ground beef for shredded chicken or turkey.

Filling (make first)

1 ½ to 2 lbs ground beef
4 tbsp oil (only needed if meat is low in fat/dry)
2 sprigs of thyme (or use dried)
6 chopped green onions, including green part
2 chopped scotch bonnet peppers (habanero, if scotch bonnet not available)
8 slices bread (whole wheat)
3 c water
1 Tbsp salt (use a little less – about ½ tbsp)
1 tsp black pepper

Fry beef and thyme (in oil, if using), about 25 minutes; drain if necessary. Add onions, peppers, spices; cook about 5 minutes. Place bread and water in blender & puree; add to meat mixture and cook, stirring for 3 minutes. Do not allow to get too dry. Insert into patties.

You can add Jamaican jerk seasoning to step up the flavor. To make your own mix: 4 tbsp ground all spice; 1 tbsp dried thyme; 1 tbsp paprika, 1 tsp ground red pepper, 1 tsp garlic powder; 1 tsp salt; 1 crushed scotch bonnet pepper; ¼ tsp pepper.

Add to taste, use the rest as a rub on meat (1 to 1 ½ tbsp per pound of meat)


4 c flour
1 tsp salt
2 c vegetable shortening (high quality; Crisco is the only high ratio sold in stores)
2 c cold water
2 tsp ground turmeric (or Jamaican curry powder, ½ tsp & ½ tsp annatto – for coloring) (I used jerk seasoning)
1 c milk (I used only about 1/4 cup; I used almond since that is what I had on hand)

Sift flour, salt and turmeric; cut in shortening (as you would for pie crust). Mix in cold water to form firm dough (see note below) & knead for two minutes on lightly floured board. Roll 1/8” thick**. Cut into 6” rounds (a salad plate works well as a template). You can re-roll the leftover dough from around the rounds and make them square. Divide filling on rounds (don’t over fill or it’s messy). Fold over, after brushing edges with water. Seal edges well (a fork works great). Brush pastries with milk; bake on top shelf for about 25 minutes, 450 degrees until golden.

** if you want extra flakiness, brush with (melted or super soft) shortening; fold over & roll again – can do it up to 3 times.



  • I used a small bread plate & my dough was about 1/4″ thick ~ after cutting out I pressed down a bit more & mine ended up huge – definitely a 2 person serving.  I recommend rolling out the dough thin OR using a smaller item as a template (like a plastic lid or cup).
  • score lightly across the center of your circle & around the curved edge about 1/4 to 1/2 inch – put your filling in the center of the score – this will help keep from overfilling.
  • These can be frozen (after cooled) & re-heated in the microwave or oven.  I recommend allowing to thaw before re-heating.
  • DON’T add all the water at once!! It created a completely soft dough that just wasn’t workable & I had to add a whole bunch more flour to get it to work, including when I was kneading & rolling it out.  I recommend making the dough like pie crust – add a 1/2 cup & work in; add another 1/2 cup; if more is needed, start adding 1-2 tablespoons at a time until you have a workable crust.




Have you ever had Jamacian Patties before?  Comment & let me know.


This & That and Tuna Scramble Recipe

I didn’t really have anything planned for this “extra” week, but I thought I’d share where you can find me outside the blog; I’m also sharing a recipe I’ve been enjoying for breakfast a few times this past couple of weeks.

Find me here:






This recipe I found online ages ago.  It is a quick and easy breakfast (or any other meal), high in protein.  I make it the night before work & just re-heat quickly in the a.m. to eat.  I usually have with a slice of toast & some fruit.  It’s also good if you are trying to add more fish (omega’s) in your diet.


Tuna Scramble

1 can tuna (you can use salmon – the packet), drained

1-2 eggs, scrambled

Salt & pepper, to taste

Seasonings, to taste:

Cumin (@ 1/4 – 1/2 teaspoon)

Chili Powder (@ 1/2 – 1 teaspoon)

Garlic Powder (@ 1/4 – 1/2 teaspoon)

Onion Powder (@ 1/8 – 1/4 teaspoon)

OR any blend (I use a hot & smokey blend I make myself)


Combine everything & “scramble” in a hot skillet until cooked through.



Copper, Iron, Magnesium, Manganese & Phosphorus


I’m not a professional/nutritionist or a doctor; this is just the result of research that I’ve done for myself that I am sharing.  Please research for yourself and don’t forget to consult/discuss with your healthcare provider!


This month I am sharing about several minerals needed to be replaced when one goes dairy-free.  Copper, Iron, Magnesium, Manganese & Phosphorus.

Copper ~ used in iron metabolism, building strong tissue and maintaining blood volume.  It also has a role in antioxidant protection, cholesterol balance, energy support & bone/tissue integrity.   There is additional information & food chart here.

Iron ~ this is a component of blood and many enzymes.  It is also involved in blood metabolism, energy production & oxygen transport.  There is additional information & food chart here.

Magnesium ~ this mineral supports bone metabolism & cellular health, including nerve function & blood sugar control.  Here is a list of foods and additional information on magnesium.

Manganese ~ there is a very small amount of this in milk ~ this mineral also supports bone formation & enzymes that are involved in amino acids, cholesterol & carb metabolism.  It also supports skin integrity and blood sugar control.  There is additional information & food chart here.

Phosphorus ~ this helps maintain body pH and storage & transfer of energy & nucleotide synthesis.  It also plays a part in bone support.  Here is additional info & a food list for phosphorus.

I hope these help your dairy-free journey of health!


Comparison – Ice Cream

I was going to start this post with “I scream, you scream, we all scream for ice cream” & “I’ve never been an ice cream person…” but I realized that I have two other ice cream posts (here and here) and I started both of those posts with the preceding phrases.  At least I’m consistent in my thoughts…  :)

With this post I am comparing some of the non-dairy ice cream brands that I have tried.

So Delicious

This brand is one of my favorites.  I much prefer the coconut or almond milk over the cashew milk ice creams, but that is only due to the cashew milk ice creams are much softer – more like soft serve than the coconut or almond milk based ice creams.  My favorite flavors are Chocolate Chip Cookie Dough, Mint Chip, Cookies & Cream & anything with caramel and/or coffee!  They also offer ice cream sandwiches and ice cream bars – all of the above makes it into my shopping cart regularly!  The ice cream sandwiches don’t last very long – I love them & usually eat them first.


Ben & Jerry’s

Yes, B&J’s now offers a line of dairy free ice cream – if you’ve been keeping up with my Facebook page (here) or Instagram (here), you’ve most likely seen my posts on these.  So far, I’ve only had the pleasure of trying two flavors – Chunky Monkey (I’m bananas for this one…) & Coffee Caramel Fudge.  I only had one problem with this brand….I ran out too soon, especially the Coffee Caramel Fudge!  These were so delicious.  Keep watch on Facebook & Instagram to see what other flavors I try next!



With this brand comes a warning – not all their flavors are dairy free.  Actually most are not – just the sorbettos – the only flavor I’ve tried is Roman Raspberry (Oh, my YUM!), other flavors they have that I want to try are Mango & Blood Orange.


Almond Dream

This was the first dairy-free ice cream I found & tried…it kept me feeling “normal” during the first few months of my transition to dairy-free.  I usually had the vanilla or cappuccino swirl.  They have other flavors – mint chip, salted caramel (I’m drooling), butter pecan, vanilla fudge swirl, praline crunch & strawberry.  There are probably more, but these are the ones I want to find!  This brand also has ice cream sandwiches too, but I’ve not tried them yet.


So many brands & so many flavors to try, so little time!


Do you have a favorite ice cream brand or flavor?  Comment & let me know.

National Day of Blueberry Muffins – July 11

This month’s National Day of is blueberry muffins – my favorite (only) way to have blueberries.


4-1/2 cups all-purpose flour

2-1/4 cups white sugar

1-1/2 teaspoons salt

2 tablespoons baking powder

1 cup vegetable oil

3 egg

1 cup milk

3 cups fresh blueberries



1-1/2 cups white sugar

1 cup all-purpose flour

3/4 cup butter, cubed

1 tablespoon and 1-1/2 teaspoons ground cinnamon


Preheat oven to 400 degrees F (200 degrees C). Grease muffin cups or line with muffin liners.

Combine flour, sugar, salt and baking powder. Place vegetable oil into a 1 cup measuring cup; add the egg and enough milk to fill the cup. Mix this with flour mixture. Toss the blueberries with about 1/2 cup of flour; fold into batter. Fill muffin cups right to the top, and sprinkle with crumb topping mixture.

IMG_4499     IMG_4492     IMG_4496     IMG_4498     IMG_4500     IMG_4501     IMG_4511     IMG_4514     IMG_4515


To Make Crumb Topping: Mix together sugar, flour, butter, and cinnamon. Mix with fork, and sprinkle over muffins before baking.

IMG_4488     IMG_4490     IMG_4516


Bake for 20 to 25 minutes in the preheated oven, or until done (Mine took 45 minutes in total to cook through).

IMG_4520      IMG_4524

Sometimes…things just don’t do what you want them to do…oops.


After I returned the rest to the oven & cooked for a bit longer, they turned out fine…my parents & brothers loved them.



Recipe from Allrecipes.

How do you like your blueberries?  Comment & let me know.