5 Magnesium-rich Recipes

Among the most important minerals our bodies need is magnesium. There are many benefits that this nutrient provides: it improves our performance, strengthens the nervous system and protects against the formation of stones, among others. But how to incorporate this mineral into the diet?

Magnesium is a mineral that our bodies need to stay healthy and function at their best. Next, we’ll look at some easy and delicious magnesium-rich recipes to add to your diet.

Intake of this mineral provides many benefits to the body: it  improves physical performance, in addition to preventing osteoporosis, the formation of kidney stones and endometriosis. And most importantly: it optimizes the functioning of the nervous system.

Magnesium-rich foods

We find magnesium in green leafy vegetables, pumpkin and sunflower seeds, most nuts, brown rice, quinoa, fish – especially salmon and mackerel – beans, molasses and dark chocolate.

In addition,  this mineral can also be found in: avocados, wheat, corn, barley, oats, dates, beets, spinach, potatoes, carrots, almonds, walnuts, hazelnuts, chestnuts, green beans, cherries, oranges, pears, peaches and Damascus.

5 recipes rich in magnesium

1. Caper sole fillet

Ingredients

• 4 sole fillets (400g)
• ¼ cup of flour (30 g)
• 2 tablespoons of margarine (30 g)
• Olive oil
• 2 tablespoons of shelled and sliced ​​almonds (30 g)
• 2 tablespoons of capers (20 g)
• 1 spoon of chopped parsley (10 g)
• Juice of 2 lemons (50 ml)
• salt
• chili

Preparation mode

• Pass the filet in the flour.
• In a saucepan,  add the oil and half the margarine.
• Fry the fish for three or four minutes on each side. Sprinkle with salt and pepper to taste.
• In an oven preheated to 190°C,  reserve the fish and keep it warm.
• In a skillet,  add the remaining margarine, chopped almonds and capers. Cook over medium heat.
• Add chopped parsley and lemon juice, and continue cooking for a few minutes.
• Serve with vegetables.

2. Nut cream

Ingredients

• 1 and ½ cup walnuts (150 g)
• 1 piece of butter (90 g)
• 3 garlic cloves cut into thin slices (30 g)
• 1 chopped medium onion (75 g)
• 1 chopped celery (10 g)
• 1 liter of chicken stock
• ½ cup of wholemeal flour (60 g)
• 1 liter of warm milk
• 1 glass of port wine (50ml)
• salt
• chili

Preparation mode

• In a saucepan,  melt the butter and lightly brown the walnuts.
• Saute the garlic, onion and celery in the same butter.
• Add the flour, chicken stock, milk and port wine.
• Sprinkle with salt and pepper to taste and bring to a boil, then add the walnuts.
• Grind at medium speed and pass through a sieve.

• Serve hot and garnish with freshly chopped parsley.

3. Date Cake

Ingredients

• 1 and ½ cup of crispy sweet cookies (190 g)
• 1 piece of margarine or melted butter (50 g)
• 1 cup of chopped walnuts (100 g)
• 3 eggs (225 g)
• 1 cup of chopped and pitted dates (160 g)
• 1 teaspoon of vanilla (3 ml)
• 1 teaspoon of brandy (3 ml)

Preparation mode

• Mix the crushed biscuit with the butter, knead and line a cake tin with this dough.
• Beat the eggs with the condensed milk.
• Add walnuts and dates.
• Add vanilla and brandy.
• Place the mixture in the tin and bake for 30 minutes in the oven at 200°C.

4. Brown rice with nuts

Ingredients

• 3 cups of brown rice (600 g)
• 2 liters of chicken broth
• Extra virgin olive oil
• 6 crushed garlic cloves (30 g)
• 1 onion cut into cubes (75 g)
• 150 g of peanuts or roasted peanuts
• 100g sunflower seeds
• 200 g of raisins
• Sea salt

Preparation mode

• In a saucepan,  add the oil and the chopped onion and cook over medium heat  for a few minutes until the onion is golden.
• Add the garlic and cook a little longer, without letting it burn.
• Add the rice and saute for four minutes,  stirring slowly to prevent it from sticking.
• Add chicken stock and salt.
• Cook for 10 minutes over medium heat. When it comes to a boil, cover and simmer for 20 minutes.
• Turn off the heat and add the walnuts.

5. Pear, walnut and roquefort salad

Ingredients

• ½ lettuce (150 g)
• 2 cups of spinach (400 g)
• 300 g of walnuts
• 3 pears (450 g)
• 200 g of Roquefort cheese

Preparation mode

• Once the lettuce and  spinach are clean, chop them into irregular pieces and mix with the diced pears.
• Season with a vinaigrette to taste and mix in the walnuts and Roquefort cheese.
• You can also first decorate with an oil, salt and vinegar vinaigrette  and place small pieces of cheese and nuts on top.

As you may have noticed,  all these high magnesium recipes are simple and healthy. If you want your entire family to enjoy the benefits of this mineral, don’t hesitate to add these ingredients to your daily meals.