This week we are looking at one last vitamin that is important to look for in your diet and on nutrition labels. Magnesium is very important for your body and brain as well as heart, mood, and athletic performance. We want our bodies to always be healthy and making sure we are getting the right food and nutrients is one of the easiest ways to do that.
- Why do we need it? Magnesium is needed in every cell of your body. It converts food into energy, creates new proteins from amino acids, helps create and repair DNA and RNA, aids in muscle contraction and relaxation, and sends messages throughout your brain and nervous system.
- Am I missing it? Many Americans do not get enough magnesium in their diets. This may because of a poor diet, or because type 2 diabetes, Crohn's Disease, kidney problems or some medications
- What happens if we are deficient? Magnesium deficiency can cause lose of appetite, nausea, fatigue, shaking and weakness, pins and needles, muscle spasm, abnormal heart rhythms
- Where do I get it? Avocados, dark leafy vegetables like kale and chard, cashews, tuna, flaxseeds, pumpkin seeds, black beans
Recipes:
Broiled Mackerel with Spinach and Pumpkin Seed Pesto (brainandlife.org)
Pesto:
- 1 tightly packed cup Baby Spinach
- 1 tightly packed cup of Basil Leaves
- 1/2 cup toasted unsalted Pumpkin Seeds
- 1/2 cup Olive Oil
- 1/4 teaspoon Salt
- 1 clove Garlic
- 2 teaspoons Lemon Juice
Mackerel:
- 1 tablespoon Olive Oil
- 6 4-ounce Spanish Mackerel fillets with skin on
- 1/2 teaspoon Salt
- 1/4 teaspoon Ground Black Pepper
- 2 teaspoons Lemon Juice
Put all pesto ingredients in a food processor (or blender) and mix until combined.
Preheat the oven to broil. Line baking tray with foil. Spread olive oil evenly over foil with fingertips or cooking brush. Place fish fillets, skin side down, on foil. Pour lemon juice on fish and rub in with fingers or cooking brush. Mix salt and pepper in a small bowl and sprinkle over fillets.
Broil fish about 8 minutes, or until flesh is opaque. If fish is not cooked through, cook an additional 1-2 minutes.
Top each fillet with 2 tablespoons of pesto. Spread pesto over entire surface of fillets and serve immediately.
Creamy Blueberry Broccoli Slaw Salad (cottercrunch.com)
- 12 ounce bag Broccoli Cabbage Slaw Salad Mix
- 1/2 cup cooked nitrate free Bacon, crumbled
- 1/2 cup Blueberries
- 1/4 cup dried Cranberries
- 1/4 cup Sunflower Seeds
- 2 tablespoons Balsamic or Red Wine Vinegar
- 1/4 cup Plain Kefir Yogurt, or plain yogurt
- 1 teaspoon Smoked Paprika or Chili Flakes
- 1/4 cup chopped Macadamia Nuts
- 1/2 teaspoon Mustard Powder
- Sea Salt and freshly ground Black Pepper
- 1 tablespoon Olive or Avocado Oil
- Place broccoli slaw in mixing bowl. Add in your kefir yogurt and vinegar. Mix well. Then add seasonings. Mix again. Finally, add the remaining fixins, berries, seeds, bacon, onion, etc. Mix and chill in fridge until ready to serve. Also great to mix into wraps. Serves 3-4.
Peanut Butter Honey Oat Bars (thebakermama.com)
- 2 cups old-fashioned or quick cooking Rolled Oats
- 1 cup Creamy Peanut Butter
- 1/4 cup Honey
- Preheat oven to 350°F. Lightly grease an 8-inch square baking dish with cooking spray and set aside.
- In a medium bowl, stir together the oats, peanut butter and honey until well combined. Spread the mixture evenly into the prepared baking dish.
- Bake for about 12-15 minutes or until the oats start to toast around the edges and turn a light brown on top. Let cool completely before cutting into squares. Store in an airtight container.
