5 Magnesium-Rich Recipes

Magnesium is one of the most important minerals that our bodies need. Among its many health benefits, it improves our performance, strengthens the nervous system, helps against the formation of kidney stones, and much more. How can you incorporate this mineral?
5 Magnesium-Rich Recipes

Last update: 01 October, 2018

Magnesium is a necessary mineral for our bodies to stay healthy and function properly. Below you’ll find some magnesium-rich recipes that are easy to make and delicious, so you can add them to your diet.

Consuming this mineral provides many benefits to our bodies. It improves physical performance and prevents osteoporosis, kidney stone formation, endometriosis, and most importantly it optimizes the function of the nervous system.

Foods rich in magnesium

We can find magnesium in leafy green vegetables, pumpkin seeds and sunflower seeds, and in most tree nuts. There’s also magnesium in brown rice, quinoa, fish —especially salmon and mackerel — beans, molasses, and dark chocolate.

Other foods with this mineral are avocado, wheat, corn, barley, oats, dates, beets, spinach, potatoes, carrots, almonds, walnuts, hazelnuts, chestnuts, green beans, brown rice, cherries, oranges, pears, peaches, and apricots.

5 magnesium-rich recipes

Sole fillet with capers


  • 4 sole fillets (400 g)
  • 1/4 cups of flour (30 g)
  • 2 tablespoons of margarine (30 g)
  • Olive oil
  • 2 tablespoons of pealed and sliced almonds (30 g)
  • 2 tablespoons of capers (20 g)
  • 1 tablespoon of chopped parsley (10 g)
  • Juice from 2 lemons (50 ml)
  • Salt
  • Pepper


  • Put flour on the sole.
  • Place the oil and half the margarine in a frying pan.
  • Fry the fish for three or four minutes on each side. Dress with salt and pepper to taste.
  • Keep the fish warm in a preheated oven at 190°C (90° F).
  • Put the rest of the margarine, the sliced almonds, and the capers on a frying pan and cook over medium heat.
  • Add the chopped parsley and the lemon juice and continue cooking for a few minutes.
  • Serve and accompany it with vegetables.
5 Magnesium-Rich Recipes

Nut cream


  • One and a half cups of walnut (150 g)
  • A piece of butter (90 g)
  • 3 cloves of sliced garlic (30 g)
  • 1 chopped medium white onion (75 g)
  • 1 chopped celery stick (10 g)
  • 1 liter of chicken broth
  • 1/2 cup of wholemeal flour (60 g)
  • 1 liter of warm whole milk
  • 1 glass of port (50 ml)
  • Salt
  • Pepper


  • Melt the butter and brown the nuts a little in a saucepan. Set aside.
  • Sauté the garlic, onion, and celery in the same butter.
  • Add the flour, chicken broth, milk, and the port.
  • Sprinkle some pepper, let it boil, and add the nuts.
  • Grind it at medium speed and pass it through a sieve.
  • Serve it hot and garnish with freshly chopped parsley.

“Magnesium improves physical performance and prevents osteoporosis, kidney stone formation, endometriosis, and optimizes the function of the nervous system.”

Date cake


  • One and a half cups of crispy sweet cookies (190 g)
  • A piece of margarine or melted butter (50 g)
  • One cup of chopped nuts (100 g)
  • 3 eggs (225 g)
  • One cup of chopped pitted dates (160 g)
  • 1 teaspoon of vanilla (3 ml)
  • 1 teaspoon of brandy (3 ml)


  • Mix the ground cookies with butter, knead, and cover a suitable container for the cake.
  • Beat the eggs with condensed milk.
  • Add the nuts and dates.
  • Pour vanilla and brandy.
  • Add the mixture to the mold and bake for 30 minutes in the oven at 200°C (95° F)

Brown rice with nuts


  • 3 cups of brown rice (600 g)
  • 2 liters of chicken broth
  • Extra virgen olive oil
  • 6 cloves of crushed garlic (30 g)
  • 1 onion chopped into cubes (75 g)
  • 150 g of roasted peanuts
  • 100 g of sunflower seeds
  • 200 g of raisins
  • Sea salt


  • Place the olive oil and chopped onions on a frying pan and cook over medium heat for a few minutes until the onions are golden brown.
  • Add the garlic and cook a little more without burning.
  • Add the rice and sauté for four minutes, stirring from time to time to prevent the rice from sticking.
  • Pour the chicken broth and salt.
  • Cook for 10 minutes over medium heat. When it starts to boil, cover the pan and cook over low heat for 20 minutes.
  • Turn off the heat and add the nuts.
5 Magnesium-Rich Recipes

Pear, walnut, and Roquefort salad


  • 1/2 lettuce (150 g)
  • 2 cups of spinach (400 g)
  • 300 g of walnuts
  • 3 pears (450 g)
  • 200 g of Roquefort cheese


  • Once the lettuce and spinach are clean, chop them into irregular pieces and add cube-sliced pears.
  • Season to taste with vinaigrette, which will have the walnuts and Roquefort cheese integrated into it.
  • You can also dress it first with a vinaigrette of oil, salt, and vinegar, and place small pieces of cheese and nuts on top.

As you may have noticed, all these magnesium-rich recipes are simple and healthy. If you want your whole family to take advantage of this mineral’s benefits, don’t hesitate to add these ingredients to your daily meals.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Parazzini F., Martino MD., Pellegrino P., Magnesium in the gynecological practice: a literature review. Magnes Res, 2017. 30 (1): 1-7.
  • Serefko A., Szopa A., Poleszak E., Magnesium and depression. Magnes Res, 2016. 29 (3): 112-119.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.