Selenium is a trace mineral that’s actually quite common in our soil, water, and even our food. Along with being common, selenium is also an “extremely vital mineral for the human body as it increases immunity, takes part in antioxidant activity that defends against free radical damage and inflammation, and plays a key role in maintaining a healthy metabolism.” Yet, these are only a few of the known health benefits of consuming the proper amount of selenium. Integrating selenium-rich foods into your diet may increase life longevity, boost fertility, help regulate healthy thyroid function, improve blood flow, and even lower the chance of heart disease. Even more, you don’t need a lot of it. In fact, adults are recommended to consume only 55 micrograms per day. In comparison, the recommended daily intake of magnesium is upwards of 300 milligrams per day.
Luckily, there are a host of plant-based foods that can help you reach your selenium-intake goal including brazil nuts, brown rice, sunflower seeds, baked beans, mushrooms, oatmeal, spinach, lentils, cashews, bananas, and selenium-enriched foods. Here are 15 selenium-rich recipes from the Food Monster App to get you started!
1. Brazil Nut Fudge
Source: Brazil Nut Fudge
This Brazil Nut Fudge by Raw and Radiant is a super simple recipe laden with natural sugar-filled, nutrient-rich ingredients such as dates, ripe banana, and coconut sugar. A perfect selenium-rich snack, this fudge is enriched with healthy fat-filled almonds and pumpkin seed butter, and even is a great source of adaptogenic cacao and maca!
2. Macrobiotic Brown Rice Arame
Source: Macrobiotic Brown Rice Arame
A macrobiotic diet recognizes the yin and yang effects that food has on our livelihoods. This Macrobiotic Brown Rice Arame by Michael and Masa Ofei focuses on integrating nutrient-dense, plant-based ingredients into one macrobiotic diet-friendly recipe. For those seeking selenium, brown rice is a great source and this recipe offers two whole cups!
3. Sunflower Seed Butter Oatmeal Cookies
Source: Sunflower Seed Butter Oatmeal Cookies
Sunflower seeds are an excellent, easy source of selenium. One cup of sunflower seed kernels has a whopping 24.4 micrograms of selenium! This Sunflower Seed Butter Oatmeal Cookies by Jennifer Strohmeyer uses a third of a cup of sunflower seed butter, along with nutrient-rich oats, warming cinnamon, and a dose of vitamin C-rich lemon juice.
4. Mushroom Pulled “Pork”
Source: Mushroom Pulled “Pork”
Mushrooms are not only a great source of selenium — a cup of sliced and grilled portabella offers 21.4 micrograms of selenium — but they are also an excellent ‘meatless’ recipe ingredient. This Mushroom Pulled “Pork” by Yana Chistyakova asks for three to four boletus mushrooms to create a savory ‘meatless’ pork filling!
5. Roasted Cauliflower and Coconut Overnight Porridge Pots
Source: Roasted Cauliflower and Coconut Overnight Porridge Pots
Cauliflower is one of the most versatile plant-based ingredients that everyone should have in their fridge! Have you ever tried cauliflower for breakfast? This Roasted Cauliflower and Coconut Overnight Porridge Pots by Alexandra Dawson is a great place to start with a mixture of cauliflower, sweet maple syrup, warming cinnamon, protein-rich chia seeds, and selenium-rich gluten-free oats.
6. Baked Spinach Falafel With Tzatziki and Lemon Tahini Sauce
Source: Baked Spinach Falafel With Tzatziki and Lemon Tahini Sauce
This Baked Spinach Falafel With Tzatziki and Lemon Tahini Sauce by Mitra Shirmohammadi uses a full cup of spinach. This leafy green is not only a source of selenium, but it also provides a broad range of other nutrients including folate, vitamin A, calcium, and magnesium.
7. Lentil Crumble with Pumpkin Puree
Source: Lentil Crumble with Pumpkin Puree
When it comes to vegan recipes, lentils are traditionally used to create meatless favorites such as loaves, burgers, and even ‘meatless’ balls. Yet, lentils can also be used in sweet recipes! This Lentil Crumble with Pumpkin Puree by Valentina Chiappa sources the selenium and fiber-rich nutrients from lentils into a savory and warm pumpkin puree dish.
8. Cashew Alfredo Pasta Sauce
Source: Cashew Alfredo Pasta Sauce
This Cashew Alfredo Pasta Sauce by Kristina Humphreys is not only a great source of selenium-rich cashews, but it’s a versatile sauce that can be used on pasta, salads, or even spread on your favorite piece of toast!
9. Yogurt Power Bowl
Source: Yogurt Power Bowl
Beginning your morning with energizing and nutritious foods sets the mood for the entire day. This Yogurt Power Bowl by Christina Bedetta includes fiber-rich flaxseed to awaken your digestive system, nut butter to energize with healthy fat, hemp seeds for some omega fatty acid power, and a whole banana for some natural sugar and a boost of selenium!
10. Cinnamon Vanilla Brazil Nut Butter
Source: Cinnamon Vanilla Brazil Nut Butter
Nut butter is one of the most expensive items at the grocery store, therefore making your own is not only a healthier option, but it can save you money! This Cinnamon Vanilla Brazil Nut Butter by Robin Runner uses a unique blend of selenium-rich brazil nuts to create a creamy butter that you’ll always want in your pantry!
11. Lentil and Brown Rice Patties
Source: Lentil and Brown Rice Patties
This recipe combines two selenium-rich plant-based foods: lentils and brown rice. This Lentil and Brown Rice Patties recipe by Talida Voinea also incorporates nutrient-rich zucchini, carrot, and onion!
12. Raw Sushi Rolls With Sunflower Seed ‘Rice’
Source: Raw Sushi Rolls With Sunflower Seed ‘Rice’
This Raw Sushi Rolls With Sunflower Seed ‘Rice’ by Gabriella Hose and Joe Furini is an incredibly unique, delicious, and selenium-rich take on vegan sushi! For the gluten-free rice, combine sunflower seeds, apple cider vinegar, tamari, salt, and water. For the rolls, use nutrient-rich nori, vegetables of your choice, a little more tamari, and toasted sesame seeds.
13. Tahini Shrooms Chocolate Spread
Source: Tahini Shrooms Chocolate Spread
Looking to get a bit of selenium, while also enjoying a truly unique dessert? This Tahini Shrooms Chocolate Spread by Katrine von Wyk is creative and nutrient-rich! With a slew of adaptogenic and selenium-rich mushroom powders — including Chaga mushroom powder, lion’s mane mushroom powder, reishi mushroom powder, and Cordyceps mushroom powder — as well as adaptogenic and energy boosting raw cacao powder, this spread is great to get you going in the morning!
14. Pumpkin Spinach Creamy Lentil Soup
Source: Pumpkin Spinach Creamy Lentil Soup
Yet another spinach-rich recipe for your daily dose of selenium! This Pumpkin Spinach Creamy Lentil Soup by Kristina Jug and Mitja Bezensek will warm you during those colder spring days and fill your belly with a hearty mixture of spinach, potatoes, leeks, vegetable stock, pumpkin, lentils, peas, and carrots!
15. Lentil Loaf With Celery Root Mash
Source: Lentil Loaf With Celery Root Mash
It’s impossible to mention selenium-rich lentils without including a meatless recipe. This Lentil Loaf With Celery Root Mash by Gabrielle St. Claire offers a large helping of green lentils, along with a unique mash of boiled celery root, almond milk, and enlivening herbs!
We also highly recommend downloading our Food Monster App, which is available for iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!
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