3 must try magnesium-rich recipes
Want to get more magnesium through food? I got you...
Is the summer flying by for anyone else? As a working mom, I find myself torn between the guilt of taking time off to be with my kids and the relentless demands of work. Each day is a bittersweet dance, balancing deadlines with day trips and conference calls with poolside laughter. And then, in the blink of an eye, back-to-school season arrives, bringing an undeniable pang of sadness as I realize my kids are one step closer to college, holding onto the comfort of the memories we made. On that note, I have a Back-To-School/Fall nutrition roundup coming your way soon…
Last week, I talked about just how vital magnesium is for our mood, sleep, detoxification, heart health, and brain health.
Magnesium is better absorbed in divided doses throughout the day, and getting it through food is far superior to supplementing. Why? Getting it through food means it is perfectly packaged and balanced with other minerals and vitamins which often help magnesium work.
We all remember the zinc supplementation craze during the pandemic right? It led to copper deficieny in some. Over-supplementing with just one mineral by itself runs the risk of throwing off other important minerals.
Here’s a reminder of the daily requirements and some common foods rich in magnesium. If you missed my article last week, I talked about methods of preparation to help you get more magnesium out of these foods too - so be sure to check that out if you missed it.
Without further ado, here are three magnesium-rich recipes on rotation in my house!
P.S. I have a whole recipe archive if you are a paid subscriber so check out my Crispy Chocolate bar and Raspberry Bliss Ball recipes too! They are great snacks.
Mag-Rich Chia-Oats
One of my favorite breakfasts because it is loaded with magnesium AND antioxidants. I usually have my matcha 30 minutes after this, and I’m set for a busy morning!
I know oats are demonized on social media right now. Supposedly, it can ‘spike your blood sugar’ - but if you’ve read the research, the ACTUAL body of evidence points to its health benefits (gut-healthy fiber, immune-boosting beta-glucan, and its consumption have consistently been associated with lower risks of cardiovascular disease, cholesterol in large population studies).
If your blood sugar spikes after eating oats, look at the TYPE of oats you are consuming e.g. is it quick oats? Instant oats? Oats with added ingredients? If so, that’s probably why - opt for rolled or even better, steel-cut (this type needs to be cooked, it won’t work in overnight oats).
Here’s one of my favorite overnight oats recipes that’s always on repeat in the summer.
Serves 1 -2 [depending on your appetite]
Ingredients:
1 cup organic rolled oats
2 tbsp chia seeds
½ tsp vanilla extract
½ tsp cinnamon
1.5 cup organic soy milk (or plant milk of choice)
1/3 ripe banana, mashed
(This will provide around 18g of protein. if you want to increase the protein content, add 1 scoop of your favorite Protein Powder. I use both: this Vanilla Lucuma Protein powder [code:VIVIAN20], or this Vanilla one [code: platefulheal] - both test below prop 65 for heavy metals.
Top with:
1 tbsp almond or peanut butter
2-3 walnut halves (optional)
Fresh fruit in season
Instructions:
1. In a small container or jar, mix rolled oats, chia seeds, protein powder (if using), and cinnamon.
2. Then add the soy milk, mashed banana, vanilla.
3. Mix everything until well combined. Cover with lid and place in the fridge overnight.
4. In the morning, add hot water or milk to loosen the mixture.
5. Top with almond butter and any seasonal fresh fruits, enjoy!