Discover 5 Recipes Rich In Magnesium – Parenthood

Magnesium is an essential mineral for the good health of our organism and its proper functioning. In the rest of this article, we show you some recipes that are high in magnesium, easy to make and delicious to incorporate into your diet.

Ingesting this mineral brings many benefits to the body. It improves physical capacities, prevents osteoporosis, prevents the formation of kidney stones and prevents endometriosis. In addition, it optimizes the functioning of the nervous system.

Foods rich in magnesium

Magnesium is found in high amounts of green leafy vegetables, pumpkin and sunflower seeds, most nuts and nuts, brown rice, quinoa, fish – especially salmon and mackerel – beans, molasses and dark chocolate.

Also, here are some more foods containing this precious mineral: avocado, wheat, corn, barley, oats, dates, beets, spinach, potatoes, carrots, almonds , walnuts, hazelnuts, chestnuts, green bean, cherry, orange, pear, peach and apricot.

5 recipes rich in magnesium

Sole fillet with capers

Ingredients

• 4 sole fillets (400g)
• 1/4 cup of flour (30g)
• 2 tablespoons of butter (30g)
• olive oil
• 2 tablespoons of peeled and slivered almonds (30g)
• 2 tablespoons of capers (20g)
• 1 tablespoon of chopped parsley (10g)
• The juice of 2 lemons (50ml)
• salt
• pepper

Preparation

• Roll the sole in the flour.
• Add the oil and half the butter to a pan.
• Fry the fillets for three to four minutes on each side. Season with salt and pepper.

• Preheat the oven to 190 ° C and reserve the fish, keeping it warm.
• Add the remaining butter, slivered almonds and capers to a pan . Cook over medium heat.
• Add the chopped parsley and lemon juice. Continue cooking for a few more minutes.
• Serve with vegetables.

Nut cream

Ingredients

• 1 and a half cups of walnuts (150g)
• A piece of butter (90g)
• 3 cloves of minced garlic (30g)
• 1 medium white onion, chopped (75g)
• A small bunch of chopped celery (10g)
• A liter of chicken broth
• 1/2 cup of wholemeal flour (60g)
• One liter of warm whole milk
• 1 glass of Port (50ml)
• Salt
• Pepper

Preparation

• Melt the butter in a pan and brown the nuts. Reserve
• Brown the garlic, onion and celery in the same butter
• Add the flour, poultry broth, milk and Port
• Season to your liking. Let it boil and add the nuts
• Stir slowly  and pass through a Chinese
• Serve hot, garnish with chopped fresh parsley

The date cake

Ingredients

• 1/2 cup sweet crispy cookies (190g)
• A piece of butter or melted butter (50g)
• 1 cup of crushed walnuts (100g)
• 3 eggs (225g)
• 1 cup of pitted and chopped dates (160g)
• A teaspoon of liquid vanilla (3ml)
• 1 teaspoon of Brandy (3ml)

Preparation

• Mix the ground cookies with the butter, knead and put in a suitable container to make the cake
• Beat the eggs with the condensed milk
• Add the nuts and dates
• Add the vanilla and Brandy
• Incorporate the mixture into the mold and bake at 200 ° C for 30 minutes

Brown rice with dried fruits

Ingredients

• 3 cups of brown rice (600g)
• 2 liters of poultry broth
• Extra virgin olive oil
• 6 garlic cloves, crushed (30g)
• 1 onion, cut into squares (75g)
• 150g roasted peanuts or peanuts
• 100g of sunflower seeds
• 200g of raisins
• Sea salt

Preparation

• Put the olive oil and the cut onion in a pan and cook over medium heat for a few minutes until the onion begins to brown
• Add the garlic and cook more without it scorching
• Then add the rice and brown for 4 minutes, stirring occasionally to prevent the rice from sticking

• Add a little chicken stock
• Cook for 10 minutes over medium heat. When the preparation comes to a boil, cover and cook over low heat for another 20 minutes
• Turn off the heat and add the nuts 

Pear, walnut and Roquefort salad

Ingredients

• 1/2 lettuce (150g)
• 2 cups of spinach (400g)
• 300g of walnuts
• 3 pears (450g)
• 200g of Roquefort cheese

Preparation

• Once the lettuce and spinach have been washed, cut them into irregular pieces and add the diced pears
• Season with a vinaigrette to your liking. Incorporate the nuts and Roquefort cheese into the vinaigrette
• You can also season first with a vinaigrette made from oil, salt and vinegar and then add pieces of cheese and nuts on top.

As you will have noticed, all of these recipes rich in magnesium are easy to make and very balanced. If you want the whole family to benefit from the benefits of this mineral, don’t hesitate to add these ingredients to your daily meals.