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9 Magnesium-Rich Foods

30 August 2013 - Posted by Ashley under ,

Although we have already posted a thorough list of foods that contain magnesium, we have failed to go into the other benefits of consuming these nutrient-rich magnesium sources. Magnesium certainly isn’t the only piece to the health puzzle, and we often find ourselves trying to obtain as many nutrients as possible in just a few meals.

So, on top of being rich sources of magnesium, here are some additional pieces of health information on these nutrient-dense foods.

9 Magnesium-Rich Foods

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Serving Up Magnesium for Breakfast!

18 January 2013 - Posted by Ashley under

Greetings to all breakfast lovers! We’re back with a post to cover a subject that it appears we’ve been sadly neglecting in our recipe section… breakfast! Sure, we have one in our quinoa section, but really, breakfast is something that needs a post all it’s own.

So, in honor of the most important meal of the day, here are a couple yummy ways to start off your morning right and give you a good dose of magnesium while we’re at it.

Cinnamon Nutmeg Pancakes

(dairy free, gluten free, and “Grok” approved)

IngredientsCinnamon Nutmeg Paleo Pancakes

  • 1 1/2 cups finely ground almond meal
  • 3 eggs (preferably pastured)
  • 2 ounces of coconut milk, full fat
  • 1/2 tsp baking soda
  • 1/4 tsp Himalayan salt
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 tsp vanilla extract
  • 2 tbsp raw honey
  • (your choice of fruit – add roughly 1/2 cup)

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Magnesium-Rich Vegan Dishes

21 December 2012 - Posted by Ashley under

After reading through some of the recipes that we’ve posted, a few of our readers asked if we ever post any raw, vegan or special diet oriented recipes. So, after vacillating over what to select and putting a few through a bit of a taste test, we selected a couple of delicious magnesium-rich recipes for our vegan readers. For those of you who aren’t vegans, give these a try anyway because they’re well worth it… and who knows, you might even like it so much you’ll give Veganism a try!

Spinach Cashew Dip

  • 1 1/2 cups raw cashews (pre-soaked)
  • 1/4 cup nutritional yeast
  • 1 tbsp honey
  • 1/2 tsp sea salt
  • 1/2 cup water

Blend in a food processor until coarse/creamy “cheese” like consistency is reached (around 3-5 minutes). If the mixture is a tad dry, it can be modified once the other ingredients are added.

Sauté the following ingredients (except for the spinach) in a pan on medium heat until the onions are translucent.

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Magnesium-Rich Mackerel

23 November 2012 - Posted by Ashley under

Another yummy addition to our recipes, we’re turning our focus on fish this week!

From the same family as Tuna and with a wide variety of species from which to choose from, Mackerel isn’t just tasty but chock full of healthy fats, selenium, vitamin D, and B12. Of course, we wouldn’t be posting it if it weren’t also a great source of magnesium!

So, here are two delicious recipes for the discerning seafood lovers out there.

Smoked Mackerel with Spinach & Cardamom Rice

Rice IngredientsCardamom Pods

  • 1 cup basmati or jasmine rice
  • 1 1/2 cups water
  • 4 cardamom pods*
  • 1 tbsp olive oil
  • himalayan salt to taste

*Easily found at Cost Plus, if you’re unable to find it at your local grocery store. Add more if you prefer a stronger flavor.

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Pumpkin – An Untapped Source of Magnesium

26 October 2012 - Posted by Ashley under

Pumpkins, especially their seeds, truly are an untapped source of magnesium – likely due to it being relegated to a decorative, seasonal item rather than a savory meal idea. I mean, truly… how often do you see anything related to pumpkins outside of jack-o-lanterns, pumpkin pie, or some new charming, sparkly craft whereby you can turn a pumpkin into the perfect centerpiece? Not very often!

I think it’s time to start turning pumpkins into a more frequent addition to our meal and snack times. So here’s what we’re going to do…

First, we’ll carve up a pumpkin (because, hey, tis the season, right?) and separate out those seeds that we normally discard into the garbage – yes, this time we actually save them. Then, after we’re done showing the world what a talented Cucurbita carver we are, we take those saved seeds and wash them until all of the orange pumpkin gunk is cleaned off. At this point, you want them to somehow reach the “dry” phase, which can be achieved either by drying them slowly in a dehydrator and keeping them “raw”, or by popping them into the oven on a very low setting (but NOT roasting them).

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Magnesium-Rich Quinoa Recipes II

14 September 2012 - Posted by Ashley under

To continue on with our popular Magnesium-Rich Quinoa Recipes, I thought I might dabble in some more gluten-free recipes that are both tasty as well as nutritious. For the most part, these are also Paleo-friendly as well, barring a couple of easily substituted ingredients.

This time, I thought to add on a little bit of dessert  for all of you chocolate lovers out there. Chocolate, as well as almonds (which are also in the dessert recipe) are magnesium-rich foods – hurray! – so you don’t have to feel too guilty in eating it.

Enjoy!

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Steamed Halibut & Quinoa

20 April 2012 - Posted by Ashley under

For the seafood lovers out there, the delicious white fillets of halibut may be just the thing! With its high amount of protein, selenium & the essential amino acid tryptophan, halibut certainly makes for a nutritious meal… but add to that its abundance of magnesium, phosphorous, and B3 and you have yourself a winner!

If you read our post about Magnesium-Rich Quinoa, you know that it would make the perfect compliment to an already nutrient-packed entree. So we went ahead and dug up a recipe that we thought would have your mouth watering, and your magnesium levels rising.

Steamed Halibut with Lemon Olive Quinoa Salad

from Martha Stewart

Halibut Ingredients

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Magnesium-Rich Quinoa Recipes

23 March 2012 - Posted by Ashley under

quinoaPart of keeping your magnesium levels up is making sure to include as many magnesium-rich foods in your diet, while at the same time avoiding foods that deplete your body’s mineral stores.

The most frustrating part of eating a well-balanced, and nutrient-packed diet is finding new ways to cook the same thing in order to stave off palate boredom. For this reason, we’re hoping to give your taste buds a little boost by providing an eclectic assortment of magnesium-rich recipes on an ongoing basis. To kick off our recipe posts, we’ve decided to take a quinoa base as our recipe theme and go from there.

A fantastic low cholesterol, low sodium food, quinoa is high in both magnesium and phosphorous. It’s also chock full of [all 9] essential amino acids, riboflavin (B2), manganese, and zinc. Quinoa is easily digestible by our system – which means that not only are all those vitamins and minerals readily assimilated, but our gut bacteria is kept happy and GI Tract kept healthy. Did we forget to mention it’s also gluten free?

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Cooking With Quinoa

22 March 2012 - Posted by Ashley under

Since we’ll be adding quite a few recipes that include quinoa – a tastey, magnesium-packed, and highly versatile ingredient – to our blog, I thought it would be prudent to give some basic “quinoa cooking” instructions so that we don’t have to continue repeating them throughout each post.

Washing Quinoa

Quinoa is coated in naturally bitter saponins. For this reason it is usually a good idea to wash the them prior to cooking – even if the bag says that they’ve been “pre-washed”. It’s surprising how much this can change the flavor of the dish when this simple step isn’t followed.

I recommend that you not only wash your quinoa once, but several times, in order to make sure you’ve removed as much as possible. The best way to accomplish this is to add plenty of water to [measured] quinoa in a bowl, then massage the grains thoroughly with your hand. Drain off majority of water from the bowl (quinoa will sink to the bottom), and repeat. Once that’s done, you can drain excess fluid using a fine mesh colander. If you prefer, you can also choose to rinse them a final time in the colander.

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