5 Recipes Rich In Phosphorus – Parenthood

Phosphorus is an essential nutrient that our body needs to improve its cellular function. In addition, it is fundamental in the formation of strong bones and teeth. Here we will see five delicious recipes rich in phosphorus to include in our diet.

What foods are rich in phosphorus? We will find this mineral in the following products: fish, pork, tofu, chicken, lentils, pumpkin seeds, sunflower seeds, beef, whole grains. But also eggs, seaweed, dairy products, peanuts and almost all dried fruits.

5 recipes rich in phosphorus

1. Cod in almond sauce

Ingredients

• 6 pieces of cod (600 g)
• 150 g toasted almonds
• 1 slice of bread
• 5 cloves of garlic (25 g)
• A few strands of saffron
• 1 onion (40 g)

• Tomato sauce (180 g)
• 1 glass of white wine (150 ml)
• Olive oil
• Salt

Elaboration

• Peel the garlic cloves, chop and brown them lightly with two tablespoons of oil, remove and set aside.
• In the same oil, fry the slice of bread and set aside.
• Add a little more oil and fry the almonds.
• In a blender, put the garlic cloves, saffron, half of the almonds and a pinch of salt.
• Pour in the wine and a little water.
• Fry the onion in julienne, add the tomato sauce and cook for 10 minutes.
• Add the mixed ingredients and stir.
• In an ovenproof dish, place the pieces of cod on the sauce and add the rest of the wine. Bake for 15 minutes at 180ºC.
• Serve hot and season with the almond sauce.

This cod recipe in almond sauce is high in phosphorus and can be paired with lots of side ideas. As an example, a good white rice flavored with spices.

1. Chicken supremes with sunflower seeds

Ingredients

• Chicken fillets (500 g)
• Salt
• chilli pepper
• Peeled sunflower seeds (100 g)
• 1 cup of rice (200 g)
• Half a cup of tomato paste (90 g)
• ½ cup of liquid cream (100 g)

Elaboration

• Dilute the tomato paste in water, add salt and cook the rice.
• Season the chicken cut into pieces with salt and spice.
• Bread the chicken with the sunflower seeds on both sides.
• Fry the chicken until golden brown.
• Prepare a sauce with the tomato paste and the liquid cream, add a pinch of salt and chilli.
• Serve the rice, arrange the chicken pieces on top and cover with the sunflower seeds.

1. Seaweed soup

Ingredients

• 1 liter of vegetable broth
• 3 tablespoons of semolina
• 30 g of small onions
• 30 g of garlic
• Oil
• Sea salt
• 1 teaspoon of ground chilli (10 g)
• ¼ cup of Wakame seaweed, dry and ground

Elaboration

• Hydrate the Wakame seaweed for 15 minutes.
• Prepare a light vegetable broth, bring to a boil and add the semolina.
• Fry the finely chopped onions until they become transparent.
• Add the chilli and garlic.
• Put the coarsely cut Wakame seaweed.
• Serve piping hot, with rice or tofu.

1. Oriental salad

Ingredients

• 2 cucumbers
• 2 tablespoons of soy sauce (30 g)
• 4 tablespoons of rice or apple vinegar (120 g)
• 2 tablespoons of sugar (16 g)
• ¼ cup of Wakame
• Sesame seeds (50 g)

Elaboration

• Moisturize the Wakame for 15 minutes, after having cut it finely.

• In a skillet over medium heat, combine the soy sauce, vinegar and sugar. After leaving to rest, place the preparation in the refrigerator.
• Cut the cucumber into thin slices and mix with the Wakame.
• Season with the cold sauce and add the sesame seeds.
• You can add a final touch of salt and ground pepper to this recipe to enhance the flavors.

1. Nut and peanut cookies

Ingredients

• 1 cup of brown sugar (200 g)
• A cup of peanuts or peanuts (140 g)
• 1 cup of walnuts (100 g)
• 1 tablespoon of yeast (4 g)
• One cup of whole grain flour (130 g)
• Salt
• 3 tablespoons of butter (45 g)

• 2 eggs (150 g)

Elaboration

• In a blender, place the butter and brown sugar. Mix until you obtain a very homogeneous cream.
• Add the eggs, salt, yeast. Gradually add the peanuts and walnuts as well.
• Make a dough and spread it on a baking tray. With a mold we will give the cookies the shape we want.
• Bake at 190ºC for 15 minutes. We will know the ideal baking point when the cookies are golden, but being careful not to burn the surface.

With these delicious preparations, the whole family will have the phosphorus they need for their well-being. As you will see, there is something for everyone: salty, sweet, practical and more complex. Choose your favorite and surprise your family!