6 Easy Magnesium-Rich Recipes For Sore Muscles

Ever experienced a sudden muscle spasm, commonly known as a "charley horse"? This might be a signal that you could use more magnesium in your diet. This essential mineral is found in every single cell in our bodies. [1] In essence, integrating magnesium-rich foods into your diet can substantially bolster overall well-being and promote a sense of vitality.

Magnesium is vital for muscle contraction and relaxation. It helps regulate signals in our brain that help our muscles move and support the function of muscles throughout the body, including the heart.

FOODS WITH MAGNESIUM: 

• Leafy greens

• Pumpkin seeds/sunflower seeds

• Brown rice/quinoa

• Fish (salmon and mackerel are the highest)

• Squash

• Beans and lentils

• Dates

• Molasses

• Dark chocolate

While many of these foods likely constitute a part of your regular diet, maintaining an awareness of your nutrient intake can prove invaluable for sustaining optimal health.

Given magnesium's pivotal role in muscle function, getting enough magnesium in your diet is helpful for living a healthy lifestyle. Consider adding one of the following recipes to your weekly meal prepping if you think you could use a little more of this essential mineral in your life. 

MAGNESIUM-RICH RECIPES

Pumpkin Seed Bites 

• 2 cups old-fashioned oats

• 1/4 cup canned pumpkin puree

• 1/4 cup dried cranberries

• 1/2 cup pumpkin seeds

• 1 teaspoon pumpkin pie spice

• 1/2 cup honey

Combine ingredients in a bowl. Wet your hands with water, take a handful of the mixture and roll it into 1-inch balls. Set on a parchment paper-lined baking sheet. Place in the refrigerator for 20 minutes (or the freezer for 10 minutes), then transfer the energy balls to an air-tight container. Enjoy!

Salmon & Squash Salad 

• 4-oz ounce grilled or baked salmon

• 3–4 cup seasonal greens

• 1/2 cup slices zucchini and squash

• 1 tbsp balsamic glaze

• 2 tbsp avocado or olive oil

• dash of sea salt

• dash of pepper

• 2 thyme sprigs

• parmesan crumbles (optional, not paleo though)

• lemon juice

First, slice your zucchini and squash, and sauté in a skillet with 1/2 tbsp oil and a little bit of pepper/salt. Also, make sure your salmon is already cooked (bake for 10 minutes at 400F or so).

Once the zucchini and salmon are cooked, go ahead and build your bowl. Greens first, then veggies, and salmon. Drizzle in your balsamic glaze, thyme sprigs leaves, and the rest of your oil. Toss all together and place in a bowl. Add a touch of lemon juice on top. Enjoy!

Lentil & Spinach Soup

• 2 tbsp. extra-virgin olive oil

• 2 carrots, peeled and diced

• 2 celery stalks, diced

• 1 small onion, diced

• 3 cloves garlic, minced

• 2 tsp. cumin

• 1 tsp. coriander

• 1/4 tsp. crushed red pepper flakes, plus more if desired

• kosher salt

• Freshly ground black pepper

• 1 14-oz. can diced tomatoes, with juices

• 10 oz. lentils

• 2 tsp. fresh thyme

• 4 c. vegetable broth

• 4 c. baby spinach

In a large pot over medium-high heat, heat olive oil. Add carrots, celery, and onion and cook until beginning to soften (5 minutes). Add garlic, cumin, coriander, and red pepper flakes, and cook 1 minute, stirring constantly, then season with salt and pepper.

Add tomatoes, lentils, thyme, and vegetable broth and bring to a boil. Reduce heat, cover partially, and simmer until lentils are tender and soup has thickened (20 minutes). (If most of the liquid has been absorbed, add in ½ to 1 cup more water.)

Stir in spinach and continue cooking until wilted, 2 minutes, then season with salt and pepper. Enjoy!

Breakfast Quinoa Bowl 

• 2/3 to 1 cup cooked quinoa

• 1/4 cup to 1/3 c or less gluten free rolled oats

• 2 – 3 tbsp chia seed

• 8 oz coconut milk or almond milk (save extra for topping before serving)

• 1 – 3 tbsp maple syrup or honey (to taste)

• splash of lemon juice

• 1/4 tsp cinnamon

• 3 tbsp slivered or chopped nuts or seeds

• 1 tbsp cocoa nibs or dark chocolate chips

• Fruit of choice – berries, banana, kiwi fruit, etc. 1 cup or less.

First cook your quinoa according to package instructions. Or use leftover cooked quinoa. Brown rice or millet may be substituted. In a large bowl, mix together 2/3 cup to 1 cup of cooked quinoa, optional oats, and chia seed. 

Pour the milk on top to cover the grain/seed mix.  Stir in sweetener (maple syrup or honey) and a pinch of cinnamon. Let this mix sit in the fridge for 30 minutes up to overnight. This mixture will thicken into a chia pudding-like texture.

Once the grain/seed mix has thickened to your liking or you’re ready to eat, remove it from the fridge and layer with toppings: nuts, chocolate, oats, fruit, etc.  Pour a splash more of non-dairy milk or honey on top, if desired. Enjoy!

Healthy Huevos Rancheros 

• 1 1/4 cups cooked white navy beans (or black beans)

• 1/2 cup aged cheddar (shredded)

• 1/2 to 1 tsp garlic clove (minced)

• 1/2 teaspoon ground paprika

• sea salt

• black pepper

• 4 small corn tortillas

• olive oil or avocado oil

• 1/2 tablespoon coconut oil or real butter

• 1/4 cup cream/milk or almond milk

• 4 eggs

• 1 cup shredded brussel sprouts or leafy green vegetable of choice

First, drain the beans and add them to a saucepan over low heat. If you are using beans from scratch, be sure to still drain extra juices a well. Add in the black pepper and keep on low. Either set aside or keep on low. For the eggs, first, break the eggs into a bowl and whisk them together. Add in a little coconut milk or regular cream to thicken.

Heat a skillet on medium-low with coconut oil or real butter. gently pour into the eggs and add in your cheese, garlic, paprika, and dash of sea salt. stir all together on medium-low until eggs are creamy and scrambled. While you are cooking the eggs, you can make the tostadas. Just brush each with a little olive or avocado oil and place on foil.

Bake in a toaster oven or real oven on 400F for about 6 minutes, flipping once. Could be longer if you like extra crispy! Remove tortillas from the oven. Spoon eggs on top, add a handful of Brussels sprout shavings, 1/4- 1/3 cup beans, and chili sauce to top. Add more sea salt and squeeze fresh lime on top for an extra kick. You can also add in avocado for more good fats! Enjoy!

Broccoli Blueberry Slaw 

• 12oz bag broccoli cabbage slaw salad mix (can also use small broccoli florets shredded with carrots, etc.)

• 1/2 cup cooked nitrate free bacon, crumbled (vegans can omit or use coconut bacon)

• 1/2 cup blueberries

• 1/4 cup dried cranberries 

• 1/4 cup sunflower seeds (roasted)

• 2 tbsp. balsamic or red wine vinegar

• 1/4 cup plain kefir yogurt (can use plain yogurt too)

• 1 tsp smoked paprika or chili flakes work too

• 1/4 cup chopped macadamia nuts

• 1/2 tsp mustard powder (optional)

• Sea salt and freshly ground black pepper

• 1 tbsp olive or avocado oil

Place broccoli slaw in a mixing bowl. Add in your kefir yogurt and vinegar. Mix well. Then add seasonings. Mix again. Finally, add the remaining fixings, berries, seeds, bacon, onion, etc. Mix and chill in the fridge until ready to serve. Also great to mix into wraps. Serves 3-4. Enjoy! 

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Sources 

1. Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018 Apr 16;2018:9041694. doi: 10.1155/2018/9041694. PMID: 29849626; PMCID: PMC5926493.