Magnesium is a crucial mineral needed for our body to stay healthy and functioning at it’s best. Here are six easy and delicious gluten free recipes rich in magnesium. Healthy recipes to add to your diet. Plus you get to learn a little more about magnesium too!
Friends! It’s Friday! I love saying that. YES! Friday! And although I tend to work on the weekends, it’s still nice to do less. But let’s take a moment and wrap up the week, because it’s important for today’s post. Mmm k?
Monday we (okay, just me really) talked about the need for REAL food recovery meals and how Blackberries and Basil are great for that! High in antioxidants, immunity, and Vitamins (Vitamin C for blackberries and K for the Basil to be exact). And it doesn’t hurt that they are in Nacho form.
Wednesday we talked about breakfast, fueling, and my love for FIGS! They are just as good or better than bananas. High in fiber, potassium, and the more ripe the more antioxidants they contain. That’s FIGGIN awesome!
Today (Friday), I wanted to talk about my absolute favorite mineral –> MAGNESIUM! Yes, I’m a nerd and I have a favorite. But there is a darn good reason too.
I will be the first to admit that adrenal fatigue comes around more often than it should in the Cotter household. Like a wave, it washes in, washes out. And it all comes down to how we respond to stress. Um, I’m not good at responding to it, but I’m learning. One of the minerals that truly helps me during times of stress (or ANYTIME for that matter) is magnesium.
Magnesium is one of the first minerals that gets depleted in our adrenals when we are stressed or overtrained, alongside sodium. Poor lil adrenals, they are basically sucked dry. Adrenal Burnout ya’ll. Not good! (source). If our body is in overdrive (mentally or physically) than Magnesium is probably going to be missing.
In order to support our adrenals and the balance of cortisol, we need to make sure we absorb enough Magnesium in the body. Think of Magnesium as good maintenance for those who don’t have adrenal burnout. But for those who do, magnesium is a must! It also supports immunity, healthy gut flora, and our thyroid. Do you see why I love this mineral?
I also ove natural calm for this reason. And no they didn’t pay me to say that.
So yes, we can supplement with Magnesium, but what I think is most important is to reduce stress and eat healthy foods naturally rich in Magnesium. Eating all the foods is easy, stressing less and slowing down may be the hardest one (for me at least).
Foods Rich in Magnesium
- leafy greens
- pumpkin seeds/sunflower seeds (most tree nuts)
- brown rice/quinoa
- fish (salmon and mackerel are highest)
- Beans and lentils
- dark Chocolate
That’s a pretty tasty list! But to make it even easier and LESS STRESSFUL for you, I’ll give you 6 EASY gluten free recipes RICH in Magnesium. Sound good?
1. Salmon Salad Power Bowl
This is like the Mega Magnesium Salad. It contains squash, salmon, and leafy greens! Throw in some pumpkin seeds and your set!
2. Everything but the Kitchen Sink Soup
Oh how i love this soup. You can fill it with tons of leftovers! I used lentils and spinach in this one (for Magnesium).
3. Cinnamon Bites with Pumpkin Seed
A great way to get more pumpkin seed in your diet. Love using them in this bites. Bonus points if you add in chopped dates, right?
4. Breakfast Power Bowls
I should rename this Breakfast Magnesium Bowls. It’s contains quinoa, chia, dark chocolate chips, and pumpkin seeds/almonds. OH YEA!
5. Egg and White Bean Tostada
Here’s where you can get your bean fill! And the leafy greens! I used brussel sprout shavings but you can always switch it out for kale or spinach. P.S. the sprouted corn tortillas will benefit you absporption!
And last but not least…
6. Broccoli Blueberry Slaw
More seeds! More greens! And feel free to add in dates versus berries.
Now that we’ve upped our magnesium intake, it’s time to start decreasing our stress. Ugh, I’m working on it. In fact, I just took a lot off my schedule for the next month. Wow, that feels good.
[Tweet “6 easy #recipes to boost your Magnesium intake! #fitfluential #glutenfree”]
Alright, now go grab some dark chocolate and feel good about Magnesium. What, too corny?
Out of all those Magnesium food sources, which one do you eat most?
- Email- [email protected]
- Bloglovin-Cotter Crunch
Other information on Magnesium
Very interesting article & pictures, In morocco also we have a delicious and traditional food like TAJINE , COUSCOUS & BASTILA, thank you for sharing with us
i really liked this post .thank you for the great words
I really liked reading your article.
I found your blog from a friend .
Keep writing, you are doing a great job.
Morocco Tours | Emma
mmmm rich on magnesium!! Men must try this dishes, it’s for them 🙂
Awesome delicious article. Thanks for sharing Lindsay.
Love your blog. Keep up the great work!
Roaming Camels Morocco
This is a really great article. Thanks. The “Kitchen Sink” soup has become an instant favorite.
Tours of Morocco
Great article, thanks a lot for sharing this article with us.
Jody - Fit at 57
I love them all but the slaw salad & add some chicken to it – devine!!!!
Thank you for sharing, delicious food and very interesting info, Good job and please keep sharing
It’s not every day you see a post dedicated to sharing recipes rich in magnesium! Come to think of it, this is the first post I’ve seen of that kind 🙂 WOOHOO!!
Thanks for sharing fiend!
Ashley @ Fit Mitten Kitchen
Awesome post! Love magnesium and these recipes!! Pinning them ALL 😀
Great job! Thank you for submitting recipe roundups that go to YOUR blog only……….that’s the only way we would approve it. Kelli at YG.
so glad i did it right! haha! and thanks for sharing
I LOVE your posts about deficiencies and how to fix them! you are so wise my friend, and these look so delish!! I LOVE salmon! as you know 🙂
You know my sexual thoughts about the salmon power bowl.
Alright I’m going to be that girl that shares a link in the comments section because I did an entire post on ways to manage stress. Maybe it will helpful. In the meantime, I’m gonna eat some magnesium. 🙂
i’m so glad you did! you know i love it! and thank YOU!
She Rocks Fitness
I really really really need to make that quinoa bowl…It looks oh so good! I would eat all of these, obviously…Looks delicious and nutritious! XOXO
Laura @ Sprint 2 the Table
Ohhhh… we need these! We do Natural Calm every night for the magnesium too. So good for recovery. Isn’t it good for blood pressure too? I feel like read that… I could just go google it…
it is! magnesium is the … s. h. i. … finish it.
Laura @ This Runner's Recipes
I’m such a nutrition nerd as well and magnesium is one of my favorite minerals as well! I pretty much eat all these foods all the time – avocado, brown rice, squash, salmon, seeds, and dark chocolate. I have lean PCOS and endometriosis and magnesiums makes SUCH a huge difference between feeling like I’m dying and actually functioning during that time of month. Pinning, tweeting, and sharing this all over!
amen to that! i feel ya
I love this roundup! I have thyroid problems and have suspected adrenal fatigue several times. Luckily I love all the foods that you mentioned. Now I have no excuse to not get enough magnesium.
I am a big fan of Natural Calm too, by the way.
Jessica @ Nutritioulicious
I need to increase my magnesium intake! Stress is my middle name these days 🙁 I would happily eat any of these, especially that salmon bowl. Yum!
That’s my middle name too! Haha
Shashi at RunninSrilankan
Out of all those Magnesium food sources you have listed, Lindsay, I eat dark chocolate the most! 🙂
I had no clue magnesium was used in so many ways in our body till today – thanks so much, lady! Hope y’all have a wonderful weekend!
Megan @ Skinny fitalicious
Perfect timing! I’m having severe cramping in my calf and foot. The doctor to me yesterday she thinks I need more magnesium.
Are you on a magnesium supplement yet?
Michele @ paleorunningmomma
Love all these meal ideas for marathon training and runners in general!
Yes!! So crucial for runners
Great post! Magnesium is SO important. I need magnesium and potassium to treat my tachycardia BUT I also learned this year that magnesium helped my morning sickness. Nuts and avocado are my favorite sources but really I’ll take any 😉
I can relate. Do you take a supplement ?
Lisa @ RunWi
I have to take a special Magnesium supplement and am always trying to get as much as I can through food because I have thyroid disease, migraines, and now my heart is in a near constant state of Afib and one of the causes is lack of mag. Although, I think there is more going on than just that. Going to the doctor today in fact. Fingers crossed this will all be cleared up soon. In the meantime, I pinned on my scheduler so I can create some of these yummy recipes. I love my Salmon!
Oh friend. I am sorry. I have to go back to the docs too. But for stomach. I feel like we should be doing all this together. Keep each other company. Haha
Heather (Where's the Beach)
We are totally on the magnesium boat at our house! Love all your knowledge and really appreciate that you take the time to share b/c it really helps me in terms of bettering my own nutrition especially right now trying to heal and marathon train. It’s tough.
well keep the requests coming! you know i love focusing recipes around that! <3
This is a great collection of recipes for me. I take magnesium for migraine relief and ………sssshhhhhhh…… constipation. Sorry if tmi, but magnesium is really awesome and I would rather have it in food instead of a supplement.Thanks for sharing & I’m sharing your recipes on social media sites.
Kristen @ A Mind Full Mom
People underestimate the power of magnesium. This is a great reminder and these recipes are all scrumptious!
Yes!! It’s amazing too. Agreed. So needed
love my dark dark chocolate & cocoa powder. Funny how I request bitter dark chocolate these days… with a big spoonful of nut butter 😉
Keep it up mama
So many delicious options! The Blueberry Slaw was amazing! If only I could make more now!
If only I could teleport you some now and you send me some of that new kombucha you found! Haha
Susie @ Suzlyfe
The everything but the kitchen sink soup! I had totally forgotten about that one–I need to make it!
OMG it’s my fav!! Especially come Fall