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5 recipes with foods rich in magnesium

5 recipes with foods rich in magnesium

See how to prepare delicious and healthy dishes to ensure your intake of this nutrient

  • Photo by the author Portal Edicase

Published on October 29, 2024 at 1:23 pm

Quinoa salad with grilled salmon (Image: Lika Mostova | Shutterstock)

Quinoa salad with grilled salmon Credit: Image: Lika Mostova | Shutterstock

Magnesium is an essential mineral for the proper functioning of the human body, participating in more than 300 biochemical reactions, including energy production, protein synthesis and control of blood sugar levels. It is essential for the health of muscles and the nervous system, in addition to contributing to the maintenance of strong bones and the proper functioning of the heart.

This mineral is present in various foods, such as dark leafy greens, oilseeds, whole grains and legumes, and it is essential to maintain a balanced diet to ensure adequate intake. So, below, check out 5 recipes with foods rich in magnesium!

Quinoa salad with grilled salmon

Ingredients

  • 2 salmon fillets
  • 1 cup cooked quinoa
  • 2 cups of spinach tea
  • 10 black olives
  • 1 lemon cut into slices
  • Juice of 1/2 lemon
  • 1/2 cup cherry tomatoes cut in half
  • Olive oil, salt and ground black pepper to taste
  • 2 slices of lemon for garnish

Preparation mode

In a container, season the salmon with salt, black pepper and lemon juice. Grill the fillets in a non-stick frying pan greased with olive oil over medium heat until golden on the outside and soft on the inside. Then, in a bowl, mix the cooked quinoa with the spinach, cherry tomatoes and olives. Season with salt, black pepper and olive oil. Serve the salmon over the salad and garnish with lemon slices.

Sweet potato gnocchi with spinach sauce

Ingredients

  • 600 g sweet potatoes
  • 1 cup whole wheat flour
  • 1 ovo
  • 1/2 teaspoon salt
  • Water for cooking
  • 1 bunch of spinach
  • 2 tablespoons olive oil
  • 1 clove of minced garlic
  • 1/2 cup of cream
  • 1/4 cup chopped Brazil nuts
  • Salt and ground black pepper to taste

Preparation mode

Place the whole and unpeeled sweet potatoes in a pan and place in a preheated medium oven for about 45 minutes. Then, remove from the oven and wait for it to cool slightly. Remove the pulp from the sweet potatoes, mash them and let them cool. In a container, mix the pulp with the egg and salt, gradually adding the wheat flour, until it forms a homogeneous dough that does not stick to your hands. Divide the dough into small portions and roll into long strips. Cut into approximately 2 cm pieces and set aside.

In a pan, over medium heat, boil salted water and add the gnocchi. They will be ready when they rise to the surface (about 2 minutes). Remove and drain. In a large frying pan, heat the olive oil over medium heat and sauté the garlic until golden. Add the spinach and cook until wilted. Add the cream, season with salt and black pepper and let the sauce thicken slightly. Mix the cooked gnocchi into the spinach sauce. Finish with chopped Brazil nuts on top.

Curry chicken and rice with lentils

Ingredients

  • 500 g chicken breast cut into cubes
  • 1 chopped onion
  • 2 cloves of garlic, chopped
  • 1 tablespoon curry powder
  • 200 ml coconut milk
  • 1 teaspoon of turmeric
  • 2 tablespoons olive oil
  • Salt and ground black pepper to taste
  • Fresh coriander to finish
  • 1 cup of brown rice
  • 1/2 cup lentil tea
  • Water for cooking
  • 1 bay leaf
  • Olive oil and salt to taste

Preparation mode

In a pan, heat the olive oil over medium heat and fry the bay leaf for two minutes. Add the rice and lentils and cover with water. Season with salt and cook until dry and the grains are soft. Over medium heat, heat the oil in a frying pan and sauté the onion and garlic until golden. Add the chicken and sear the cubes until golden on all sides. Sprinkle the curry and turmeric over the chicken, mixing well. Add the coconut milk and cook over low heat for 10 minutes, until the sauce thickens. Season with salt and black pepper. Serve the chicken curry over rice and lentils. Finish with fresh coriander leaves.

Pumpkin cream with boiled egg (Image: istetiana | Shutterstock)

Pumpkin cream with boiled egg Credit: Image: istetiana | Shutterstock

Pumpkin cream with boiled egg

Ingredients

  • 500 g peeled and chopped pumpkin
  • 1 chopped onion
  • 2 cloves of garlic, chopped
  • 1 tablespoon olive oil
  • 700 ml legume broth
  • 1 boiled egg cut in half
  • 2 tablespoons pumpkin seeds
  • Salt, ground black pepper and paprika to taste

Preparation mode

In a pan, heat the olive oil over medium heat and sauté the onion and garlic until soft. Add the pumpkin and vegetable broth, cooking until the pumpkin softens (about 20 minutes). Using a mixer or blender, beat the mixture until it reaches a creamy texture. Return to the pan over medium heat and season with salt and black pepper. Serve in bowls and add the stew. Decorate with pumpkin seeds and sprinkle paprika on top.

Brazil nut and seed biscuit

Ingredients

  • 1 cup crushed Brazil nuts
  • 1/2 cup pumpkin seeds
  • 1/4 cup chia seeds
  • 1/2 cup almond flour
  • 1/2 cup oat flour
  • 1/3 cup of honey
  • 1/4 cup melted coconut oil
  • 1 ovo
  • 1/2 teaspoon baking powder
  • 1 pinch of salt
  • 1 teaspoon of vanilla essence

Preparation mode

In a bowl, mix the almond and oat flours, Brazil nuts and pumpkin and chia seeds. Add the egg, coconut oil, honey and vanilla essence. Mix well until a homogeneous dough forms. Add the yeast and a pinch of salt, mixing gently.

Using a spoon, make small portions of the dough and distribute it on a baking tray lined with baking paper. Lightly flatten each portion to form cookies. Afterwards, place in the preheated oven at 180°C for about 15 minutes, or until the cookies are golden. Let cool on a wire rack before serving.

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Michelle Williams

I'm Michelle Williams, an enthusiastic author specializing in captivating entertainment content on Rwcglobally.com. With a passion for storytelling and a keen eye for the latest trends, I aim to engage readers with compelling narratives that reflect the dynamic landscape of the entertainment industry. Join me on Rwcglobally.com to explore the world of film, television, music, and more, as we uncover the stories that define contemporary culture.

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