recipes
Chromium
Get the facts , get the recipe ! by Chuhan Zhou
What is it ?
Humans only require chromium in very small amounts . It helps to move blood sugar from the bloodstream into the cells . It turns the fats , carbohydrates , and proteins we eat into energy .
Health Benefits
Chromium may help people with Type II diabetes to control their blood sugar . It also slows down the loss of calcium , which can help prevent bone loss in women during menopause .
Food Sources
Vegetables such as broccoli , potatoes , and green beans are high in chromium . Any wholegrain products are great sources of chromium . Food that are high in sucrose and fructose , are usually low in chromium .
Recommended Daily Allowance
Adapted from the Dietary Reference Intakes reports INFANTS FROM 0-6 MONTHS : 0.2 ug / day 7-12 MONTHS : 5.5 ug / day 1-3 YRS : 11 ug / day 4-8 YRS : 15 ug / day 9-13 YRS : Male 25 ug / day , female 21 ug / day 14-18 YRS : Male 35 ug / day , female 24 ug / day , pregnant : 29 ug / day 19-50 YRS : Male 35 ug / day , female 25 ug / day , pregnant 30 ug / day 50 + AND OLDER : Male 30 ug / day , female 20 ug / day LACTATING WOMEN : Add 15 ug / day from Pregnancy ’ s RDA
STEAK AND PORTOBELLO Warm-Me-Up Stew
1 pound sirloin steak , trimmed of fat , cut into 3 / 4-inch cubes 3 tbsp . all-purpose flour 1 tbsp . extra-virgin olive oil 1 tsp . salt 1 tsp . pepper 6 cups chopped portobello mushroom caps 2 cups frozen pearl onions , thawed and patted dry
1 can of diced tomatoes , drained 2 cups fresh cut green beans , trimmed and cut in half 1 14-ounce can reduced-sodium beef broth 2 / 3 cup red wine 2 tsp . chopped fresh thyme or
1 / 2 tsp . dried
1 . Place cut steak , flour , 1 / 2 tsp . of salt , and 1 / 2 tsp . of pepper in a ziplock bag and toss to coat . Shake off excess flour and reserve for later .
2 . Heat oil in a large saucepan over medium-high heat . Brown steak in batches , about 3 minutes . Transfer to a plate and cover with foil to keep warm .
3 . Add mushrooms , onions , and tomatoes to the pan and cook , scraping up any browned bits , until the vegetables have released their juices , about 3 minutes . Sprinkle the reserved flour over the vegetables ; stir to coat .
4 . Deglaze the pan with broth , wine , thyme , remaining salt and pepper . Increase the heat to high and bring to a boil , stirring often . Add green beans .
5 . Reduce heat to a simmer and stir often until the broth has thickened , about 5 minutes . Add the steak and any juices and cook until heated through , about 2 minutes .
enhance magazine | JANUARY 2017 53