Securing Magnesium Intake With 4 Dishes
Magnesium is an essential mineral for the body and is needed for many biochemical and physiological processes. The best way to ensure adequate magnesium intake is to eat a variety of foods, which is why today we share four easy recipes with ingredients rich in magnesium.
Magnesium-rich foods
Magnesium intake improves physical performance as well as prevents osteoporosis, kidney stone formation and endometriosis, and most importantly, optimizes nervous system function.
Finns get the most magnesium from cereals, vegetables such as potatoes, fruits and berries, beverages such as coffee, and dairy products. Magnesium is also high in leafy vegetables, pumpkin and sunflower seeds, most nuts, whole grain rice, quinoa, fish, beans, dark chocolate and molasses.
Because magnesium is present in almost all foods, dietary magnesium deficiency is very rare in a healthy person.
Ensuring magnesium intake with 5 dishes
Sea anemone and capers
Ingredients
- 4 seafood fillets
- 30 g of flour
- 2 tablespoons margarine
- Olive oil
- 2 tablespoons peeled and sliced almonds
- 2 tablespoons capers
- 1 tablespoon chopped parsley
- 2 lemon juice
- Salt
- Pepper
Manufacturing
- Turn the fillets in the flour.
- Pour the oil and half of the margarine into the pan.
- Fry the fillets for 3-4 minutes on each side. Then season them with salt and pepper.
- Keep the fish warm in the oven at 190 degrees.
- Put the rest of the margarine, sliced almonds and capers in a pan and let the ingredients fry over medium heat.
- Add chopped parsley and lemon juice and continue frying for a few minutes.
- Enjoy with vegetables.
Nut soup
Ingredients
- 150 g of walnuts
- 90 g butter
- 3 cloves garlic sliced
- 1 chopped onion
- 1 chopped celery stalk
- 1 l chicken broth
- 60 g of wholemeal flour
- 1 liter of warm whole milk
- 50 ml of port wine
- Salt
- Pepper
Manufacturing
- Melt the butter and brown the nuts slightly before placing them in the bowl.
- Sauté the garlic, onion and celery in the butter left in the pan.
- Add flour, chicken broth, milk and port.
- Sprinkle with pepper, bring to a boil and add the nuts.
- Puree the soup in a blender on medium speed and finally Strain it.
- Enjoy the soup hot and season it with fresh parsley.
Whole grain rice with nuts
Ingredients
- 600 g of whole grain rice
- 2 l chicken broth
- Extra virgin olive oil
- 6 cloves of garlic
- 1 onion, chopped
- 150 g roasted peanuts
- 100 g of sunflower seeds
- 200 g raisins
- Sea salt
Manufacturing
- Pour the olive oil and chopped onion into the pan. Let the onion cook over medium heat for a few minutes until the onion is golden brown.
- Add the garlic and let the ingredients fry for a while longer.
- Add the rice and sauté for four minutes, stirring regularly, so that the rice does not stick to the pan.
- Pour in the chicken broth and salt.
- Cook the ingredients for ten minutes on medium heat. Cover the pan when the mixture starts to boil, and then cook on low heat for 20 minutes.
- Turn the heat off and add the nuts.
Salad with pear, walnut and Roquefort cheese
Ingredients
- 150 g of lettuce leaves
- 400 g of spinach
- 300 g of walnuts
- 3 pears
- 200 g of Roquefort cheese
Manufacturing
- Wash and chop the lettuce leaves and spinach and add the chopped pears.
- Add the walnuts and Roquefort cheese and season the meal with vinegrette sauce.
As you can see, magnesium-rich meals can be very easy and tasty. By adding products containing this mineral to everyday foods, you will significantly improve the health of your entire family.
