Magnesium Overview
Magnesium is found mainly in plant foods.
However, due to food processing and poor soil resulting from pesticides and chemical fertilizers, most of the magnesium levels are reduced. Organic growing does not remove magnesium from the soil.
Hard water contains magnesium while soft water lacks the magnesium content.
Calcium and magnesium have similar functions in the body and must be properly proportioned. The ratio of magnesium to calcium is one part magnesium to two parts calcium.
Epsom salt baths are a great way to absorb magnesium.
Health Benefits of Magnesium
Magnesium is needed in the formation of bones and teeth. It also helps control blood pressure, regulate body temperature, regulates the acid-alkaline body balance and helps in the production of protein, RNA and DNA. Magnesium is also used in muscle contraction and relaxation and nerve functioning.
Magnesium Deficiency Symptoms
Inadequate intake of magnesium can result in migraines, muscle spasms, weak muscles, depression, irregular heartbeat, calcium deposits in the kidneys, heart and blood vessels.
Foods Rich In Magnesium
Magnesium is found in both plant and animal foods.
Plant sources of magnesium include dark leafy greens, beans such as soybeans, lima, mung, navy, great northern, pinto, black, kidney, adzuki beans, lentils and chickpeas, and whole grains such as buckwheat groats, quinoa and brown rice.
Fruits containing magnesium include orange juice, black raspberries, cherries, pineapple juice, blackberries, red raspberries, avocado, watermelon and bananas.
Animal sources of magnesium include fish.
Dark chocolate, nuts and seeds are also good sources of magnesium, with pumpkin seeds containing the highest amount.
Magnesium Rich Recipes
Breakfast Power Bowl
2/3 cup cooked quinoa
2 -3 tbsp chia
6-8oz coconut or almond milk
3 tbsp slivered almonds or seeds
1 tbsp cocoa nibs or dark chocolate chips
blueberries
bananas
1 tbsp agave nectar (or honey)
dash of lemon juice
1/4 tsp vanilla extract
Optional add in – 1 tbsp melted nut butter. More fruit like pomegranate seeds
Combine your chia seed and quinoa side by side in a serving bowl. Drizzle your honey and nut butter on top and then cover with milk and extract. Might be less than cup at first, but at least 6 oz. Mix or keep them separate. Either way it will come out great, just different textures. Add a dash of the lemon juice then top your bowl with your nuts, cocoa, and blue berries. Save the sliced banana until the morning. Store in fridge for at least 4-5 hrs. Once ready to eat, drizzle more milk or honey on top, if desired.
Source: http://www.cottercrunch.com/gluten-free-breakfast-power-bowls-to-power-your-day/
Chocolate dipped strawberries
1 cup of whole ripe strawberries
25 grams cacao butter
1/3 cup high quality cacao or chocolate powder
1 tsp vanilla powder or essence
1tsp-1 tblsp of natvia or other natural sweetner, depending on taste
dash of Himalayan rock salt or sea salt
1/8 cup finely chopped almonds
Pre chop nuts and gently rinse strawberries and set aside in separate dishes.
Get all other ingredients measured out and by your side.
In a saucepan (or your thermo-mix) slowly melt the cacao butter & butter (or coconut oil) it will melt faster if you cut up into smaller pieces first.
Once your butters have completely melted slowly add the chocolate powder stirring as you go until completely dissolved.
Next add the sweetener, the vanilla and the salt, again continue stirring until completely dissolved.
Transfer melted chocolate into a serving bowl.
Dip each strawberry into the chocolate mix and then into the nut mix.
Place on a tray lined with baking paper to let chocolate cool a little more and then enjoy! They will keep for about 24 hours in a air tight container placed in the fridge if you want to make bigger batches.
Source: https://waverleymyotherapyclinic.com.au/2015/10/27/magnesium-rich-recipe/
Everything But The Kitchen Sink Soup
1 c. cooked lentils
1/2 cup chopped celery
1/2 cup chopped carrots
1/2 cup stewed tomatoes
1 cup kale or spinach
Olive oil
1/2 clove garlic, minced
1 1/2 cup basamati rice
4-6 c. chicken or vegetable broth
1 tsp. sea salt
black pepper (to taste)
2 tsp cumin
2 tsp turmeric
1 tbsp paprika
Optional add in --> 1/2 c. chopped zucchini or corn
Parmesan Cheese
8-10 ounces (1-2 cups) cooked leftover turkey/ham or meat of choice. Vegans use tempeh! or just leave out..
In a large pot, sauté garlic, celery, carrots, and onion in butter or oil until tender. Stir in spinach/kale until slightly cooked.
Drain water from lentils and add lentils to vegetable mixture. Pour in your broth and rice and bring to a boil then lower temperature down and simmer for 20-30 minutes until rice and lentils are almost cooked.
Note: If you want it thicker, keep the broth to 4 cups, if you want it more soup, add more broth or water.
Next, Add in tomatoes, spinach/kale, the rest of your herbs/spices, and cooked lamb meat. Simmer for 15-20 minutes more. Top with Parmesan Cheese and serve. Makes about 6-8 cups depending on how much broth you end up adding.
Quick Cook Option: If you want to cook this in 30 minutes or less, use canned lentil and veggie soup instead of uncooked lentils. I used Amy's organic lentil stew before and it works great!
Great with Cheddar crackers.
this can easily go in the crock pot too! on low for 4-6hrs.
Source: http://www.cottercrunch.com/everything-but-kitchen-sink-soup-gluten-free/
(paid links)
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