by RYAN MILEJCZAK
Magnesium is an essential nutrient that helps to facilitate more than 300 biochemical reactions in the body, including many that support the nervous system and brain function.
Research has linked healthy magnesium levels with better stress regulation, a steadier mood, and fewer symptoms of anxiety. Because magnesium helps regulate neurotransmitters and the body’s stress response, a lack of magnesium can contribute to irritability, restlessness, fatigue, and difficulty sleeping.
The good news is that some of the tastiest foods are packed with magnesium, including pumpkin seeds, cashews, salmon, and even dark chocolate.
Kale Salad With Cashew Dressing
Adapted from Brain & Life
Ingredients
- 2 bunches curly kale, de-stemmed and roughly chopped
- ½ cup pepitas
- ½ cup raw cashews, soaked overnight in the fridge
- 1 tsp Dijon mustard
- 2 cloves garlic
- 2 tbsp capers
- Juice of ½ a lemon
- 2 tbsp olive oil
- ¼ tsp salt
- ¼ tsp black pepper
Begin by making the dressing. Combine all ingredients except pepitas and kale in a blender and blend on high until smooth and thick. If too thick, add a little water and blend again.
Place kale in a large bowl and top with ¾ of the dressing, then toss until evenly coated. Add additional dressing if desired. Top with pepitas and serve immediately.
Loaded Broccoli & Chicken Soup
Adapted from EatingWell
Ingredients
- 1 tbsp unsalted butter
- ½ cup yellow onion, finely chopped
- 1 ½ lbs new potatoes, quartered
- 3 cloves garlic, minced
- 2 tbsp all-purpose flour
- 6 cups unsalted chicken broth
- 2 large heads broccoli, cut into bite-sized pieces
- 2 cups rotisserie chicken, shredded
- 8 oz cream cheese, cubed and softened
- ½ cup heavy cream
- ½ cup shredded cheddar
- ½ cup sour cream
- ¼ cup chives, thinly sliced
- ¼ cup bacon bits or crumbled cooked bacon
- Salt and pepper to taste
Instructions
Melt butter in a large pot over medium. Add onions and cook until translucent, about 2 minutes. Add quartered potatoes and flour and stir to coat. Increase heat to high and add in broth. Stir to combine, then cover and bring to a boil.
Reduce heat to medium and cook, covered, until potatoes are tender, 10 to 15 minutes. Reduce heat to medium low and stir in broccoli. Cover again and cook until broccoli is tender, 3 to 5 minutes. Stir in chicken, cream cheese, salt, and pepper and cook, stirring frequently, until cream cheese is melted and chicken is heated through, about 4 minutes.
Remove from heat and let cool slightly before serving topped with cheddar, sour cream, and chives.
Creamy Salmon and Spinach
Adapted from Taming of the Spoon
Ingredients
- 4 skin-on salmon fillets
- 2 tbsp unsalted butter
- ¼ cup chopped green onion, plus more for garnish
- 2 cloves garlic, minced
- ¼ cup cream
- 1 cup whole milk
- ¼ cup garlic and herb soft cheese or cream cheese
- 6 oz baby spinach
- ¼ cup freshly grated parmesan
- Salt and pepper to taste
Instructions
Pat salmon fillets dry and season with salt and pepper on all sides. Heat 2 tbsp butter in a large skillet over medium-high, tilting the pan to spread the butter evenly as it melts.
Add salmon, skin side down, and cook for 5 minutes. Flip salmon and cook until done, about 3 to 4 minutes. Set aside.
Next, add remaining butter. Once melted, add green onions and cook until soft, about 3 minutes. Make the sauce by stirring in cream, milk, and cheese, then bring to a low simmer and cook until slightly thickened.
Add spinach to the pan and stir continuously until spinach wilts. Add parmesan cheese and continue cooking until spinach is evenly coated and sauce has thickened further, about 2 to 3 minutes.
Serve by plating the salmon, then topping with spinach.