In the interest of making things easier, here are some great magnesium rich recipes.
Broccoli and Feta Pesto
First off is just the observation that feta cheese and broccoli go together extremely well. Feta and spinach is the usual combination, so maybe no surprise there. I have been know to just eat raw broccoli dipped in some crumbled feta cheese as a snack. The rest of the family isn’t quite there yet, so here’s a little recipe that will always bring them along. Makes a wonderful cold dish as well.
No quantities… go with your taste buds.
Broccoli (one large head)
Parsley (one bunch)
Any sturdy pasta (such as penne)
Saute the onion until carmelized… this adds a bit of sweetness to the whole recipe. Near the end of the cooking time, add the garlic (to taste) and the broccoli. Cook until just a bit soft, more if you’re not crazy about raw broccoli. Remove from heat, and let cool a bit.
When the mixture is cooled enough to handle, put it all in a food processor or mixer with the parsley, and mix it while adding olive oil and feta cheese. Stop to taste it until you’ve reached the amount of feta you like. Don’t forget to add some fresh lemon juice to balance it all out.
Toss it all together with hot parsley. You can eat it immediately, or save it to serve as a refreshing cold dish.
Fabulous Spinach Salad
Spinach is a magnesium super food. The nice thing about spinach salad is that it taste great with almonds, walnuts, or cashews, all great additional magnesium rich foods. Spinach is also loaded with flavonoids, which act as antioxidants and protect the body from free radicals. Spinach salad is fast and easy to make…
- As much spinach as you can eat (remember it will shrink a lot as it wilts)
- A handful of cashews, sliced almonds or walnuts
- Some chopped anchovies (more magnesium here!) to taste (this replaces the bacon that is usually used)
- 1 tablespoon of olive oil
- 2 tablespoons of vinegar (basalmic or any sweet vinegar)
- 1 tspn of sugar (or as a substitute, you can use chopped raisins or another chopped dried fruit, such as apricot)
- a bit of salt
How to make it:
- Wash and prepare the spinach
- Add the oil to a skillet or fry pan and heat
- Add the anchovies, nuts and sugar (or raisins), over medium heat
- Let cook for about 2 minutes, while stirring.
- Add in the vinegar, stir well and remove from heat
- Pour the still hot dressing in the fry pan onto the spinach, and toss.
- Enjoy it, warm or cooled down!
Four Bean Vegetarian Chili
This again is absolutely packed with magnesium, not to mention fiber and other good stuff.
- 1-3 tablespoons of olive oil
- 2 stalks of celery
- 1 large yellow onion, chopped
- 1 bell pepper (capsicum)
- 1-6 cloves garlic – to your taste
- 2 sun-dried tomatoes
- 1 can chopped tomatoes (about 350-400 grams)
- 1 can (about 350-400 grams) each of black, garbanzo, red kidney, and white kidney beans
- 1 can vegetable broth
- 2 cups water
- 1 tblsp chili powder
- 2 tsp ground cumin
- 1 tsp dried oregano
- 1 tsp sugar
- ½ tsp salt, thyme, red pepper, and cinnamon
How to make it:
- Add the oil to a large soup pot.
- Add the onion and slowly saute until slightly brown (carmelized)
- Add the garlic, celery and bell pepper.
- Let cook for another 3 minutes, while stirring.
- Stir in the sun-dried tomatoes.
- Add the cinnamon and cook for a few seconds.
- Stir in the canned tomatoes, beans, vegetable broth,water, chili powder,cumin, oregano, salt, thyme, sugar and red pepper.
- Bring to a low boil, and then reduce heat to let it simmer.
- Simmer it while covered, checking and stirring occasionally, for about 25 minutes.
- If you want thicker soup, remove the cover and let cook until it reaches the desired consistency.
Spinach and Basil Pesto With Pasta (This will get your kids to eat spinach!)
The list of ingredients is not specifically measured. There’s no way to screw it up. Use as much pasta as you need. More basil will increase the basil flavor, more spinach will dilute it – simple as that.
- 1 bag of pasta, any kind
- 1 handful of basil
- 1 bunch of spinach
- One or two anchovies, or the equivalent in anchovy paste (the kids will never suspect, don’t worry)
- 2 cloves of garlic
- Olive oil to taste
- Parmesan cheese to taste (if you go light, it can always be added after serving)
Bring the water with bullion to a boil in a large pot, and get the pasta started.
While it’s cooking, you can easily make the pesto. Use a food processor or mixer, and add the uncooked spinach and basil (green perilla makes an interesting a slightly sharper substitute for basil). Shred the leaves with your hands a bit to help it fit in. Add the anchovy, chopped garlic, a bit of parmesan cheese, and start mixing. After it’s chopped up a bit, slowly add olive oil and a little more cheese until it’s the right consistency and taste. To taste, just dip a bit of bread in. Add salt if you feel the need, but the anchovies and cheese normally provide enough on their own. The pesto itself can be kept for several days in the fridge, so don’t worry about making too much.
When the pasta is ready, drain it, and add as much pesto as you desire. Kids will love it, and you will have tricked them into finishing their spinach! Mine were astounded when told, and now request the spinach pasta pesto.
Spinach is loaded with magnesium, and whole wheat pasta will also help if you add it. Any kind of seafood, including halibut, complements this dish nicely, and would bring the magnesium contents up near your daily requirements.
Black and Brown Salad (Black Beans and Brown Rice)
- 1000ml (2+ pints) of water, flavored with chicken or vegetable bullion. (Basically use enough to cook the rice.)
- 450g (1 lb.) pkg. long grain brown rice
- 900g (2 lbs.) black beans
- 2 red, orange or yellow bell peppers, diced
- A handful of cherry tomatoes (quartered)
- 1 green pepper, diced
- 1 red onion, diced
- 1 bunch cilantro (fresh coriander), chopped
- 1 clove garlic, finely minced
- 1/2 bunch fresh parsley, chopped
- 230ml (1/2 c.) olive oil
- 3 tbsp. sweetened orange juice
- 2 tbsp. rice vinegar, or other mild vinegar
- 2 tbsp. ground cumin
- 1 tsp. chili or curry powder
Bring the water with bullion to a boil in a large saucepan. Add rice. Bring back to boil. Reduce to low heat, cover, and cook until all liquid is absorbed. If you are using a rice cooker, adjust accordingly.
If using dried beans, cook black beans separately until tender. If using canned beans, rinse the beans well after removing them from the can. Fry the beans briefly with the garlic and half the olive oil. Put rice into a large bowl and fluff it with a fork. Mix in the black beans and remaining ingredients. Salt to taste. Garnish with fresh cilantro. (Or mint, if that’s not available)
This can be prepared in advance. Keep covered and refrigerated until serving.