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Magnesium Rich Foods

Now it's time to start a new year. I think we all love the idea of second chances and new starts. I want you to have the healthiest of years so today we're going to look at the importance of magnesium.

Magnesium is a mineral vital to your body. It's the fourth most abundant mineral. It is stored in your bones, muscles and soft tissue. Here is why you want your magnesium levels correct. Low levels contribute to such things as:

  • Alzheimer's

  • insulin resistance

  • type 2 diabetes

  • migraines

  • hypertension

  • ADHD

Normal levels of magnesium may help with:

  • PMS Symptoms

  • Reducing Blood Pressure

  • Relieving Inflammation

  • Preventing Migraines

  • Improving Blood Sugar

  • Fighting Against Depression

  • Enhancing Sleep Quality

Here are the foods that are rich in magnesium:

  • Spinach, cooked — 1 cup (39% DV)

  • Swiss chard, cooked — 1 cup (38% DV)

  • Dark Chocolate — 1 square (24% DV)

  • Pumpkin seeds, dried — 1/8 cup (23% DV)

  • Almonds — 1 ounce (19% DV)

  • Black beans — 1/2 cup (15% DV)

  • Avocado — 1 medium (15% DV)

  • Figs, dried — 1/2 cup (13% DV)

  • Yogurt or kefir — 1 cup (12% DV)

  • Banana — 1 medium (8% DV)

Let's look at some magnesium rich recipes:


Pumpkin seeds are great snack. Plain or seasoned, you'll love them either way.

1 ½ cups raw, unsalted in-shell pumpkin seeds

1 T ground paprika

1 t ground black pepper

1 t Himalayan pink salt

1 T melted coconut oil

Preheat the oven to 325°F and line a baking sheet with parchment paper.

In a medium mixing bowl, combine the ingredients of your choice and mix well until the pumpkin seeds are evenly coated.

Transfer the coated pumpkin seeds onto the prepared baking sheet and spread them into a single layer. Roast the pumpkin seeds for 25 minutes, tossing them with a spatula halfway through. This will ensure they are evenly roasted.

When finished, allow the pumpkin seeds to fully cool at room temperature. Serve and enjoy or store leftovers in an airtight container for up to six months.

See other flavors at this web address:


Try an avocado in a new way.

2 avocados ripe but not mushy, pits removed*

2 tsp garlic powder

1 tsp onion powder

1 tsp paprika

1/2 tsp fine sea salt

1/2 tsp black pepper

1/3 cup arrowroot flour or tapioca

1 large egg beaten

1 tbsp water

1 tsp stone ground mustard

1-1/2 cups pork rinds crushed

Preheat the oven to 425°F, and line a baking sheet with foil.

Slice the avocados in half, and carefully remove the pit. (To do that, place the avocado on a cutting board, and gently but firmly thwack the pit with a knife, then twist.) Cut each half into three or four slices, and set them aside.

You’ll need three small bowls for the dipping stations. In the first, combine the arrowroot and half the seasonings. In the second, combine the beaten egg, water and mustard. In the third, combine the pork rinds and the other half of the seasonings.

Dip the avocado slices into the arrowroot, then the eggs, then the pork rinds. Lay them on the baking sheet. When they’re all dipped, bake the avocado fries for 10 to 12 minutes, then flip and bake another 2 to 4 minutes. They’re best enjoyed while they’re fresh!


Give this new salad a try. This flavor combination will surprise you.

2 large eggplants (about 2 pounds)

Sea salt

1/3 cup olive oil

2 tablespoons cider vinegar

1 tablespoon honey

1 tablespoon smoked paprika

1/2 teaspoon cumin

4 large garlic cloves, roughly chopped

Juice of 1 lemon (about 2 tablespoons)

1 tablespoon coconut aminos

1 cup flat parsley leaves, roughly chopped

1/2 cup smoked almonds, roughly chopped

2 ounces goat cheese, crumbled and divided

1/4 cup finely chopped scallions

Heat the oven to 400°F. Cut the eggplant into 1-inch cubes and put in a large bowl. Sprinkle lightly with sea salt and set aside while making the marinade.

Whisk together the olive oil, cider vinegar, honey, smoked paprika, and cumin. Dab away any extra water that has beaded up on the eggplant and toss with the marinade. Stir in the garlic. Spread the eggplant on a large baking sheet, lined with parchment and slide onto a rack placed in the center of the oven. Roast at 400°F for 40 minutes, or until very tender and slightly browned. (Stir every 15 minutes and check after 30 minutes to make sure it isn't burning.) Remove from the oven and cool slightly.

Whisk together the lemon juice and coconut aminos. Return the eggplant to the bowl and toss with the lemon juice mixture. Stir in the parsley leaves, smoked almonds, and most of the goat cheese, reserving a little.

Spread the finished salad in a serving bowl and sprinkle the reserved goat cheese crumbles and scallions on top.


I love Swiss chard. Greens are a great way to get your magnesium.

2 Cornish Game Hens

1 Tbsp Olive Oil

Sea salt & pepper to taste

For the Sauté

3 Tbsp butter

1 cup sliced shitake mushrooms

2 cups shredded chard

1/2 tsp garlic powder

1/2 Tbsp fresh thyme leaves

Sea salt and pepper to taste

Spatchcock the cornish game hens so that they lay flat. Rub in the olive oil, salt and pepper. Grill over medium heat for about 6 minutes per side, or until the juices run clear or the thickest part of the thigh reads 165 degrees (F). Remove and let rest for at least five minutes.

For the Sauté :

Melt the butter in a large sauté pan. Add the mushrooms and sauté until golden brown – resist the urge to keep disturbing them or they won’t get brown, they’ll just turn grey and soggy. Add the greens, salt and pepper and sauté until softened (about five minutes – less if using spinach). Remove from the heat and stir in the thyme leaves. Serve with the Cornish Game Hens


In these cold winter months chili warms the soul. You'll never miss the meat in the vegetarian version.

1/4 cup olive oil

2 cups chopped onions

1 2/3 cups coarsely chopped red bell peppers (about 2 medium)

6 garlic cloves, chopped

2 tablespoons chili powder

2 teaspoons dried oregano

1 1/2 teaspoons ground cumin

1/2 teaspoon cayenne pepper

3 15- to 16-ounce cans black beans, drained, 1/2 cup liquid reserved

1 16-ounce can tomato sauce

Chopped fresh cilantro


Goat Cheese

Chopped green onions

Heat oil in heavy large pot over medium-high heat.

Add onions, bell peppers, and garlic; sauté until onions soften, about 10 minutes.

Mix in chili powder, oregano, cumin, and cayenne; stir 2 minutes. Mix in beans, 1/2 cup reserved bean liquid, and tomato sauce.

Bring chili to boil, stirring occasionally. Reduce heat to medium-low and simmer until flavors blend and chili thickens, stirring occasionally, about 15 minutes.

Season to taste with salt and pepper.

Ladle chili into bowls. Pass chopped cilantro, yogurt, goat cheese, and green onions separately.

I wish you all the very best in 2019. My wish for you is that you find what makes you happy and healthy so you can be your best every day.

Here's to your health! Happy Cooking!



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