Little Step No. 24
What to do:
Try this very simple magnesium-rich dish.
Why this step works:
Magnesium is an essential nutrient which means we must include it in our diets.
It is involved in energy production and muscle function, hormone balance, bone health, sleep, cardiovascular health, mood, nervous system balance, the stress response and much more!
We know magnesium is vitally important, yet the availability of magnesium in our diets is concerning.
Why?
1. Many modern day food refining & processing techniques basically strip magnesium from food. For example, when white flour is refined and processed, the magnesium-rich germ and bran are removed.
2. Many intensive farming practices target higher yields rather than higher nutrient quality which sadly means that many crops likely contain fewer nutrients (including magnesium) than they would have done 50 years ago.
3. Dietary surveys show generally low intakes of magnesium-rich foods (nuts, seeds, leafy greens, legumes, whole grains) and yet a modern-day fast-paced Western lifestyle often places a huge demand on the body’s magnesium resources. For example, magnesium is used up in greater amounts during times of stress. Low intake + high demand = the perfect storm.
So this little step is to try this very simple magnesium-rich dish. Both quinoa and pumpkin seeds are great magnesium sources and combine together well. Use this as a base to add some chopped salad and a good source of protein such as meat, chicken, fish or tofu. If you’ve never tried quinoa before, don’t be put off by the exotic-sounding name – it’s really easy to prepare and has a fairly bland taste and a slightly nutty texture.
Magnesium-rich quinoa & pumpkin seeds
You will need:
1 cup of quinoa
2 cups vegetable stock (I like Marigold Vegetable Bouillion)
Half a cup pumpkin seeds
Method:
Follow the cooking instructions on the quinoa packet but use vegetable stock instead of plain water to add more flavour.
(NB: If you have more time, wash the quinoa, then soak in lukewarm water for 2 hours before cooking. The soaking will further enhance your intake of magnesium. If you’re short on time though, just rinse and start cooking straightaway.)
Once the quinoa is cooked, stir in the pumpkin seeds and hey presto you have a nutritious base that’s packed with magnesium. Easy peasy! x