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.