Re: high zinc food and a recipe

[Guest guest]

Francesca and the rest of the CRON community,

A very high in zinc as well as nutrient dense food that Cronnies tend

to shy away from and do not mention much is Beef. A 6 oz sirloin

steak with all fat trimmed contains 70% the rda of zinc, 240% rda

B12, 56% rda iron (and most usable by the body), 38% niacin, 150% rda

selenium for 360 calories. Add a baked sweet potato, a cup of cooked

spinach and for 520 calories you get pretty much the equivalent of a

Walford megameal (vitamin E 23%, calcium 25% only low ones). Fat

content as well as saturated fats are higher, so you would need to

compensate with a lower fat breakfast and large salad for lunch.

See, the classic meat and potato meal can fit into the Cron world.

I have also came up with a recipe for meatballs

2 lbs ground sirloin (8% fat if possible)

1/2 cup wheat germ

1/2 cup wheat bran

1/4 cup ground flax seed

1 finely diced red pepper

1 finely diced onion

1/4 cup chopped parsley

1 tablespoon oregano

1 tablespoon basil

3 egg whites

2 oz. skimm milk

1.5 cups premaid low fat spaghetti sauce

Mix all except spaghetti sauce. place 1/2 sauce into a pan, form 18

meatballs and place into pan, cover with remaining sauce and bake

covered for 45 minutes. 2 meatballs with 1 cup of whole wheat

spaghetti, 1 cup of a mushroom heavey Cron spaghetti sauce, 1

tablespoon parmesan cheese, and 1 medium stalk of brocholli and you

get a 650 calorie megameal.

Vit A: 95%

Vit B6: 71%

Vit B12: 154%

Vit C: 379%

Vit E: 60%

Thiamine: 47%

Folacin: 96%

Riboflavin: 54%

Niacin: 57%

Panto Acid: 72%

Calcium 25%

Copper 55%

Iron: 107%

Magnesium: 64%

Manganese: 142%

Phosphorus: 63%

Potassium: 97%

Selenium: 174%

Sodium: 141%

Zinc 71%

Protein 55g

Sat. Fat 6g

Mono Fat 17g

Poly fat 3.5g

cargs 74g

Fiber 20g

27% calories from fat so again one would have to adjust on the other

means. And in my opinion, ground turkey doesn't cut it in this

recipe.

I do not eat beef everyday but usually 4 times per month. Even the

classic fat american meals can be trimemd to be Cron accepable with a

little common sense.

Joe

[Guest guest]

Group,

Not complaining, but this message was written early in the week

and only posted today. I have seen some of my later posts on the board

before this one. Just to inform you all.

Joe

At 01:34 PM 3/25/02 +0000, you wrote:

>Francesca and the rest of the CRON community,

>

>A very high in zinc as well as nutrient dense food that Cronnies tend

>to shy away from and do not mention much is Beef. A 6 oz sirloin

>steak with all fat trimmed contains 70% the rda of zinc, 240% rda

>B12, 56% rda iron (and most usable by the body), 38% niacin, 150% rda

>selenium for 360 calories. Add a baked sweet potato, a cup of cooked

>spinach and for 520 calories you get pretty much the equivalent of a

>Walford megameal (vitamin E 23%, calcium 25% only low ones). Fat

>content as well as saturated fats are higher, so you would need to

>compensate with a lower fat breakfast and large salad for lunch.

>See, the classic meat and potato meal can fit into the Cron world.

>

>I have also came up with a recipe for meatballs

>2 lbs ground sirloin (8% fat if possible)

>1/2 cup wheat germ

>1/2 cup wheat bran

>1/4 cup ground flax seed

>1 finely diced red pepper

>1 finely diced onion

>1/4 cup chopped parsley

>1 tablespoon oregano

>1 tablespoon basil

>3 egg whites

>2 oz. skimm milk

>1.5 cups premaid low fat spaghetti sauce

>

>Mix all except spaghetti sauce. place 1/2 sauce into a pan, form 18

>meatballs and place into pan, cover with remaining sauce and bake

>covered for 45 minutes. 2 meatballs with 1 cup of whole wheat

>spaghetti, 1 cup of a mushroom heavey Cron spaghetti sauce, 1

>tablespoon parmesan cheese, and 1 medium stalk of brocholli and you

>get a 650 calorie megameal.

>Vit A: 95%

>Vit B6: 71%

>Vit B12: 154%

>Vit C: 379%

>Vit E: 60%

>Thiamine: 47%

>Folacin: 96%

>Riboflavin: 54%

>Niacin: 57%

>Panto Acid: 72%

>Calcium 25%

>Copper 55%

>Iron: 107%

>Magnesium: 64%

>Manganese: 142%

>Phosphorus: 63%

>Potassium: 97%

>Selenium: 174%

>Sodium: 141%

>Zinc 71%

>

>Protein 55g

>Sat. Fat 6g

>Mono Fat 17g

>Poly fat 3.5g

>cargs 74g

>Fiber 20g

>

>27% calories from fat so again one would have to adjust on the other

>means. And in my opinion, ground turkey doesn't cut it in this

>recipe.

>

>I do not eat beef everyday but usually 4 times per month. Even the

>classic fat american meals can be trimemd to be Cron accepable with a

>little common sense.

>

>Joe

>

>

>

>

>