Recipes to Boost Your Magnesium Intake

Magnesium powers more than 300 chemical reactions in your body, some of which include maintaining a steady heart rhythm and regulating blood sugar levels. Magnesium coined the “miracle mineral”, this nutrient can also alleviate bloating and constipation while reducing fluid retention. Do you constantly feel sluggish and groggy? Are you suffering from an inability to relax? You might be dealing with a magnesium deficiency.

Here are some of the recipes you can include in your diet to increase the level of your Magnesium intake:

Lemon-Caper Black Cod with Broccoli & Potatoes

With 100 mg magnesium, this is the perfect dish to include in your diet to increase your Magnesium intake. In this healthy, 30-minute fish recipe, cooking the fillets skin-side down makes it easy to keep them intact when you flip them.

Ingredients

• 1 pound baby potatoes, halved
• 12oz precut broccoli florets
• 4 tbsp extra- virgin olive oil, divided
• 1/2tsp kosher salt, divided
• 1/4tsp ground pepper
• 2tbsp capers, rinsed and patted dry
• 2tbsp lemon juice
• 1tbsp Dijon mustard
• 1 clove garlic, minced
• 1tbsp chopped fresh thyme or 1/4 tsp dried
• 3tbsp shredded parmesan cheese

Preparation

1. Preheat oven to 450 degrees F. Coat a rimmed baking sheet with cooking spray.
2. Toss potatoes and broccoli with 1tbsp oil and 1/4 tsp salt in large bowl. Transfer to the preheated baking sheet. Cook, stirring once, until tender, 20 to 25 minutes.
3. Meanwhile, pat cold dry and cut into 4 portions. Season with the remaining 1/4 tsp salt and pepper. Heat 1tbsp oil in a large nonstick skillet over medium heat. Add capers and cook until golden brown (about 1-2 minutes). Using a slotted spoon, transfer the capers to a paper towel, leaving the oil in the pan. Place the cod skin-side down in the pan. Cook, undisturbed, for 5 minutes. Flip and cook until the fish flakes easily with a fork (3-4 minutes).
4. Combine the remaining 2tbsp oil, lemon juice, mustard and garlic in a small bowl.
5. Toss the potatoes and broccoli with thyme. Serve the vegetables and cod drizzled with the lemon vinaigrette and garnished with the capers and Parmesan.
6. Serve and enjoy!

Recipe Credit:  eatingwell.com

Kale Edamame Dumplings with Simple Dipping Sauce

We know that kale is a good source of magnesium, but did you know edamame is, too? The filling comes together in a snap in the food processor, the dumplings cook through in less than five minutes, and the dipping sauce is just whisked together in a bowl. That’s it! Make them and eat up!

Ingredients

Dumplings:

• 3 cups kale, lightly steamed
• 1 cup edamame beans, steamed
• 2-3 garlic cloves, chopped
• 1 tablespoon tahini
• 1 tablespoon lemon juice
• 2 green onions, sliced
• Salt and pepper, to taste
• 1 tablespoon maple syrup
• Black sesame seeds (optional)
• Around 15-20 vegan dumpling skins (look for them in the freezer section in your local Asian supermarket)

Sauce: 

• 1 tablespoon tamari
• 1 teaspoon maple syrup
• 1/4 teaspoon chipotle powder
• 1 tablespoon rice vinegar

Preparation

To Make the Filling:

1. Blend all ingredients together in a food processor until you get a chunky paste. Taste and adjust accordingly.

To Assemble the Dumplings: 

1. Place about a tablespoon of the filling on each dumpling skin. Moisten the edge of the skin halfway around with some water with your fingers. Fold over, creating a half-moon shape. Press firmly and create small folds along the edge.
2. Steam the dumplings until the skin is somewhat transparent, about three to five minutes. If you don’t have a steamer it’s ok to fill the bottom of a pan with water and steam the dumplings, covering the pan with a lid.
3. Garnish with sesame seeds.

To Make the Sauce:

1. Stir all ingredients together in a small bowl.

Recipe Credit: onegreenplanet.org

Magnesium Mania

This magnesium-rich smoothie helps to strengthen almost every system in your body.  Enrich your diet by including more magnesium by including this recipe in your diet.

Ingredients

• 1/2 Cup Spinach
• 1 and a half Cup Swiss Chard
• Mango 1/2 Cup
• One and a half Cup Pineapple
• 1 Tablespoon Pumpkin Seeds
• 10 Cashews
• 1 and 1/2 Cups Water

Preparation

1. Add all ingredients to your Tall Cup and extract for 30 seconds, or until smooth.
2. Enjoy!

Recipe Credit: nutriliving.com

Health News Tips Team Member