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Magnesium Rich recipes


Last Updated : Nov 23,2018



स्वस्थ मैगनीशियम रिच - हिन्दी में पढ़ें (Magnesium Rich recipes in Hindi)
મેગ્નેશિયમ રિચ રેસિપિ - ગુજરાતી માં વાંચો (Magnesium Rich recipes in Gujarati)

Magnesium Rich Recipes

Magnesium, though present in small concentration, it forms a part of every cell of our body and is involed in about 350 biochemical functions in our body. It is usually stored in the bones and is an important mineral for our body. Requirements of Magnesium per day are 350 mg/day which can be got from cereals, green leafy vegetables and nuts. Please refer table below for the sources of magnesium.

Are you Magnesium Deficient?

Millions of people suffer from Magnesium deficiency without even knowing about it. Diabetes and pregnancy are two of the most common conditions that make you prone to magnesium deficiency (1) (2). Deficiency of magnesium may cause fatigue, muscle cramps, mental problems, irregular heartbeat and osteoporosis.

If you’re magnesium deficient or want to avoid its deficiency then you must include a variety of cereals, pulses, nuts and green leafy vegetables in your diet.

5 key Functions of Magnesium

1. Formation of bones and teeth.
2. Helps in the metabolism of calcium and potassium.
3. Improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar.
4. Helps maintain nerve function and normal heartbeat.
5.

Performing many chemical reactions in our body.


Major food sources of magnesium are :

Green leafy vegetables Spinach (Palak), Romaine Lettuce, Broccoli, Kale
Pulses Matki, Rajma, Chawli, Moong etc.
Nuts Almonds and Walnuts
Cereals Bajra, Jowar, Ragi (Nachni), Broken Wheat (Dalia) and Whole Wheat Flour.

Some of the magnesium rich recipes are Palak Paneer which is an excellent Lunch option, Oatmeal Almond Milk with Oranges good to have in Breakfast and Jowar Kale Palak Veg, a healthy salad to carry to your office. We have a whole section on magnesium rich recipes,

Major food sources of magnesium are

Include the Magnesium Rich ingredients to assemble recipes like
Almond Bhakri, Rajma and Spinach Soup, Jowar Bajra Besan Thalipeeth and Moong Sprouts and Spring Onion Tikki.


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Jowar Roti
Recipe# 41569
16 Apr 19

 
 by Tarla Dalal
This is a perfectly traditional and homely roti that is both satiating and incredibly tasty. It is very filling and makes a wonderful meal when served with kadhi or dal and a
Garlicky Beetroot Soup
Recipe# 40039
09 Apr 19

  This recipe has an associated video
 by Tarla Dalal
This soup is sure to win your heart with its lovely colour, irresistible creaminess and zesty flavour. In fact, the Garlicky This soup is sure to win your heart with its lovely colour, irresistible creaminess and zesty flavour. In fact, the Garlicky Beetroot Soup, despite not using potatoes or cream ....
Palak Matar Paneer Sabzi
Recipe# 41214
01 Apr 19

 
 
by Tarla Dalal
This quick and easy, no-fuss dish brings together three of your favourite ingredients – spinach, cottage cheese and green peas. A tempering of everyday ingredients and a dash of common spice powders gives the trio a fantastic taste, which combines beautifully with Indian breads of all kinds, be it < ....
Almond Bhakri, Gluten Free Almond Bhakri
Recipe# 41121
30 Mar 19

 
 by Tarla Dalal
For many, the aroma of bhakri cooking on the tawa is reminiscent of home-cooked food! Here, we introduce you to a totally off-beat Almond Bhakri. As you will surmise from the name, the Almond Bhakri is quite a rich treat, but it is healthy and gluten-free too, so anybody can go for it. Almonds ....
Jowar Pyaz Ki Roti (  Healthy Breakfast)
Recipe# 4660
18 Mar 19

 
 by Tarla Dalal
Fibre, calcium, protein and loads of energy come together in a tasty roti flavoured with spring onions and green chillies! jowar pyaz ki roti is a gluten-free, cholesterol-free recipe that you can prepare even every day. You just need a spot of practice in flattening the dough with your palms, or al ....
Roasted Mushroom and Coloured Capsicum Salad
Recipe# 40899
15 Mar 19

 
 by Tarla Dalal
A unique salad of roasted mushrooms and crunchy, colourful capsicums, flavoured with peppy herbs and tangy lemon juice. Roasting the mushrooms gives them a brilliant flavour and texture, which makes this salad very different and quite irresistible too. Moreover, mushrooms and capsicum are both ....
Sprouted Moong Salad
Recipe# 1350
12 Mar 19

  This recipe has an associated video
 by Tarla Dalal
A refreshing salad, which can even be enjoyed as a mid-day snack on a sweltering hot day when you don’t feel like eating anything spicy or oily but want something tangy, tasty and sumptuous. Here, sprouted and cooked moong is mixed with varied fresh ingredients like tomatoes, coriander, cabbage, etc ....
Spinach Soup with Garlic
Recipe# 5542
23 Feb 19

 
 
by Tarla Dalal
This nutritious, low fat, low calorie soup is best if you are trying to lose some of those extra pounds. The garlic and onion in the soup aids in decreasing the excessive fat deposition in the arteries.
Beans and Cream Cheese Potatoes
Recipe# 1885
12 Aug 14

 
 
by Tarla Dalal
Boiled potatoes are a storehouse of energy, and generally kids love it in any form. However if you keep serving the traditional mash with a simple sprinkling of salt and pepper everyday they will get bored of it. Often, you need to think of innovative ways to serve even common veggies to kids. Here ....
Paneer and Spinach Soup
Recipe# 1457
15 Feb 19

 
 
by Tarla Dalal
The protein-packed paneer and spinach soup is a meal in a bowl! generous use of moong dal, paneer and spinach make it extremely nourishing and filling, while the onion and pepper bring in their soothing yet sharp flavours.
Masala Chawli
Recipe# 3883
09 Apr 19

  This recipe has an associated video
 by Tarla Dalal
The perfect recipe to awaken your senses on a lazy winter’s day! Masala Chawli is packed with flavour and radiates an irresistible aroma! While the tomato pulp and fenugreek leaves impart a rich taste to the cooked cow peas, an aromatic mint paste carries the recipe to an unsurpassed level of gastro ....
Oatmeal Almond Milk with Apples, Healthy Vegan Breakfast
Recipe# 42149
31 Mar 19

 
 by Tarla Dalal
The Oatmeal Almond Milk with Apples is as easy as easy can be. Can you think of anything simpler than adding all the ingredients to a jar, mixing and refrigerating? Well, that’s all it takes to make this healthy vegan breakfast. You need to refrigerate it for 4 hours at least, but can comfortabl ....
Buckwheat Dosa
Recipe# 36424
08 Apr 19

 
 by Tarla Dalal
Um, you feel like having dosa today but no fermented batter on hand? Not to worry! Here is an easy and instant dosa prepared with buckwheat and urad dal. The twist here is that the ingredients are powdered, tempered and then mixed into a batter, which can be cooked immediately into yummy dosas. Serv ....
Buckwheat Khichdi, Farali Kutto Khichdi Recipe, Vrat Recipe, Fasting Recipe
Recipe# 33302
07 Feb 19

  This recipe has an associated video
 by Tarla Dalal
One look at this recipe and you know that faaral foods can be more sumptuous and often more flavourful than everyday meals! The garnish of sesame seeds and coriander is to this khichdi what a cherry is to icing! It really boosts the aroma and flav ....
Matki and Jowar Paratha
Recipe# 41005
11 Nov 08

 
 
by Tarla Dalal
This fabulous Matki and Jowar Paratha is very effective in recharging your iron levels during pregnancy. Boiled and crushed matki is mixed with a dough of whole wheat flour and jowar flour to make these luscious parathas. The addition of boiled matki makes these parathas quite soft and flavour ....
Carrot, Tomato and Beetroot Juice
Recipe# 39018
26 Nov 13

 
 
by Tarla Dalal
This low-calorie combination of easily available carrot, tomato and beetroot provides large doses of fibre and vitamin a, and is a perfect way to kick start the day! the lovely colour makes it especially appealing to kids.
Moong Sprouts and Spring Onion Tikki
Recipe# 40712
14 Feb 11

 
 by Tarla Dalal
Everybody yearns for a treat once in a while! Here is a perfectly enjoyable snack, made keeping diabetic norms in mind. These scrumptious Moong Sprouts and Spring Onion Tikkis are made with fibre and iron-rich moong sprouts bound together by oats flour, which contains betaglucan, a unique type of so ....
Rajma
Recipe# 22784
15 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Rajma is one of the most popular dishes in North India. In this Punjabi delicacy, cooked kidney beans is excitingly flavoured with a wide array of ingredients ranging from ginger and green chillies to tomatoes and onions, spices and masala powders too. However, you will be surprised to see that ....
Roasted Cashew Nuts, Healthy Roasted Kaju
Recipe# 42662
28 Nov 18

 
 by Tarla Dalal
If you’re nuts about nuts like most foodies are, then this snack is just right for. Something that you can munch on without much guilt, the Roasted Cashew Nuts is made by baking the cashews coated with lemon juice and spices. Its vibrant flavour is sure to add more zeal to your day! You can perk ....
Oatmeal Almond Milk with Oranges, Healthy Breakfast
Recipe# 42153
31 Mar 19

 
 by Tarla Dalal
The Oatmeal Almond Milk with Oranges is not a typical breakfast. It is a meal-in-a-jar that is unbelievably easy to make but exceptionally nutritious too! All you need to do is put all the ingredients into a jar, give it a shake and stow it into the fridge. After it sits there for a few hours, i ....
Jowar Kale Palak Veg Antioxidant Healthy Office Salad
Recipe# 42308
15 Apr 19

 
 by Tarla Dalal
This super-duper lunch salad, loaded with the goodness of millets, veggies and greens, is bound to gain you lots of compliments and enthuse your colleagues also to make a healthy shift towards salad lunches ! An exciting medley of jowar, kale le ....
Grilled Broccoli Recipe
Recipe# 42228
06 Oct 18

 
 
by Tarla Dalal
This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being ri ....
Black Raspberry and Gooseberry Oatmeal Recipe
Recipe# 42505
01 Feb 19

 
 by Tarla Dalal
Creativity at its peak, this unique breakfast dish combines oatmeal with black raspberry and gooseberry, to get a tasty and abundantly nutritious bowlful! Gooseberries are rich in fibre and ....
Homemade Natural Hazelnut Butter
Recipe# 42464
01 Mar 18

 
 
by Tarla Dalal
A buttery spread made of hazelnuts, this Homemade Natural Hazelnut Butter is bursting with goodness and burgeoning with flavour! From young to old, nobody can resist dabbing some on their toast, or spreading some on their rotis or loaves. The nutty and natural flavour of this butter surely adds ....
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