12 Magnesium Rich Foods and Easy Recipes You Will Actually Enjoy

Magnesium is a mineral your body uses every day for things like muscle and nerve function, steady energy and strong bones. Yet surveys suggest many adults do not get as much as is recommended from food. The good news is that magnesium rich foods are easy to find and delicious: think seeds, nuts, leafy greens, beans, whole grains and even dark chocolate. These simple recipes help you add more of them to your plate. Curious about food and rest? See these foods for sleep recipes too. Which one will you try first..

The Magnesium Power Bowl, Packed With Magnesium Rich Foods

If you want one meal that checks almost every box, this is it. Fluffy quinoa, baby spinach, black beans, creamy avocado and a crunchy handful of pumpkin seeds come together with a bright lime dressing. Every main ingredient here is a good source of magnesium, and the bowl keeps you full for hours. Make the parts ahead and you can build lunch in two minutes. Be honest: how many of these ingredients are in your kitchen right now?

You will need: You will need: 1 cup cooked quinoa, 2 cups baby spinach, 1/2 cup black beans, 1/2 avocado, 2 tbsp pumpkin seeds, 1/4 cup corn, cherry tomatoes, 1 tbsp olive oil, juice of 1 lime, salt, chili flakes.

How to make it: 1. Cook the quinoa and let it cool slightly. 2. Rinse and drain the beans. 3. Whisk oil, lime juice, salt and chili flakes. 4. Layer spinach, quinoa, beans, corn and tomatoes in a bowl. 5. Top with sliced avocado and pumpkin seeds and drizzle with dressing.

Spiced Roasted Pumpkin Seeds, Tiny Magnesium Rich Foods

Pumpkin seeds, also called pepitas, are one of the richest magnesium rich foods you can buy, with about a third of the daily value in one ounce according to the NIH. Carving pumpkins this Halloween? Save the seeds, rinse them and roast with a little oil and spice for a crunchy snack. They are great on salads, soups and yogurt. Quick poll: sweet or savory seeds? A) cinnamon sugar B) garlic salt C) chili lime.

You will need: You will need: 1 cup pumpkin seeds (rinsed and dried), 1 tbsp olive oil, 1/2 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp salt.

How to make it: 1. Heat the oven to 325F. 2. Pat the seeds completely dry. 3. Toss with oil and seasonings. 4. Spread on a lined tray in one layer. 5. Roast 20 to 25 minutes, stirring every 8 minutes, until golden and crisp.

Rosemary Roasted Almonds, Snackable Magnesium Rich Foods

Almonds are a classic snack and a solid source of magnesium, along with fiber and healthy fats. Warm them in the oven with olive oil, fresh rosemary and flaky salt, and they taste like something from a fancy wine bar. Keep a jar on the counter for afternoon hunger. A small handful, about 1 ounce, is a sensible serving. What is your favorite nut to snack on?

You will need: You will need: 2 cups raw almonds, 1 tbsp olive oil, 1 tbsp fresh rosemary (chopped), 1/2 tsp flaky salt, pinch of black pepper.

How to make it: 1. Heat the oven to 350F. 2. Toss almonds with oil, rosemary, salt and pepper. 3. Spread on a sheet pan. 4. Roast 10 to 12 minutes, shaking once. 5. Cool before storing in an airtight jar.

Garlicky Spinach With Eggs

Leafy greens like spinach are among the best known magnesium rich foods, and cooked spinach packs even more per cup because it shrinks down so much. Wilt it with garlic and olive oil, then nestle a couple of eggs right on top for a quick breakfast or light dinner. It is ready in ten minutes. Be honest: do you eat greens at breakfast, or does that sound strange?

You will need: You will need: 6 cups baby spinach, 2 tbsp olive oil, 3 cloves garlic (sliced), 2 to 4 eggs, salt, pepper, chili flakes, squeeze of lemon.

How to make it: 1. Heat oil and cook garlic 1 minute. 2. Add spinach in handfuls and toss until wilted. 3. Make small wells and crack in the eggs. 4. Cover and cook 3 to 4 minutes. 5. Season and finish with lemon and chili flakes.

Dark Chocolate Bark With Nuts and Seeds

Good news for chocolate lovers: dark chocolate with a high cocoa percentage contains a nice amount of magnesium. This easy bark mixes melted dark chocolate with almonds, pumpkin seeds and dried cherries, then sets in the fridge. Break it into pieces for a treat that feels a little smarter than candy. Remember it is still a treat, so enjoy a square or two. What is your favorite chocolate percentage?

You will need: You will need: 8 oz dark chocolate (70 percent or higher), 1/4 cup chopped almonds, 2 tbsp pumpkin seeds, 1/4 cup dried cherries or cranberries, flaky salt.

How to make it: 1. Melt chocolate gently in the microwave in 20 second bursts. 2. Spread on a parchment lined tray about 1/4 inch thick. 3. Sprinkle with nuts, seeds and fruit. 4. Add a pinch of flaky salt. 5. Chill 30 minutes, then break into pieces.

Smoky Black Bean Skillet, Budget Magnesium Rich Foods

Black beans are an affordable plant protein and a good source of magnesium and fiber. Simmer them with onion, garlic, cumin and smoked paprika for a quick skillet that works as a side, a taco filling or a bowl base. Top with avocado and lime. It is one of the most budget friendly magnesium rich foods on this list. Canned or dried beans: which do you usually buy?

You will need: You will need: 2 cans black beans (drained), 1 onion (diced), 2 cloves garlic, 1 tsp cumin, 1 tsp smoked paprika, 1/2 cup broth, juice of 1 lime, cilantro, salt.

How to make it: 1. Cook onion in oil 5 minutes. 2. Add garlic and spices for 1 minute. 3. Add beans and broth. 4. Simmer 10 minutes, mashing a few beans to thicken. 5. Stir in lime and top with cilantro.

Stuffed Avocado With Chickpea Salad

Avocados bring magnesium, potassium and creamy healthy fats to the table. Fill avocado halves with a zesty chickpea salad made with cucumber, tomato, red onion and lemon for a light lunch that needs no cooking. Chickpeas add even more magnesium and fiber. It is quick, filling and pretty on a plate. Would you eat this for lunch or as a snack?

You will need: You will need: 2 avocados, 1 can chickpeas (drained), 1/2 cucumber, 1/2 cup cherry tomatoes, 2 tbsp red onion, 1 tbsp olive oil, juice of 1 lemon, parsley, salt, pepper.

How to make it: 1. Roughly mash half the chickpeas. 2. Dice cucumber, tomatoes and onion. 3. Mix everything with oil, lemon, salt and parsley. 4. Halve and pit the avocados. 5. Spoon the salad into the halves and serve.

Creamy Cashew Sauce for Veggies and Pasta

Cashews are another nut high in magnesium, and when soaked and blended they turn into a silky cream sauce with no dairy at all. Toss it with pasta and roasted vegetables, or use it as a dip. Nutritional yeast and garlic give it a cheesy flavor. It is a great trick for anyone avoiding dairy. Have you ever tried a cream sauce made from nuts?

You will need: You will need: 1 cup raw cashews (soaked 2 hours), 3/4 cup water, 2 tbsp nutritional yeast, 1 clove garlic, juice of 1/2 lemon, 1/2 tsp salt.

How to make it: 1. Drain the soaked cashews. 2. Add everything to a blender. 3. Blend on high until completely smooth. 4. Warm gently in a pan, adding water to thin. 5. Toss with pasta or vegetables.

Big Quinoa Garden Salad

Quinoa is a whole grain style seed with protein and a good dose of magnesium. Mixed with crunchy vegetables, herbs and a lemon dressing, it makes a big salad that keeps well in the fridge for several days. Pack it for lunch or bring it to a potluck. Add chickpeas or grilled chicken to make it a full meal. Quick poll: quinoa, brown rice or farro? A) quinoa B) brown rice C) farro.

You will need: You will need: 1 cup quinoa, 2 cups water, 1 cucumber, 1 cup cherry tomatoes, 1/2 red onion, 1 bell pepper, handful of parsley and mint, 3 tbsp olive oil, juice of 1 lemon, salt.

How to make it: 1. Rinse quinoa and simmer in water 15 minutes, then cool. 2. Chop all the vegetables and herbs. 3. Whisk oil, lemon and salt. 4. Toss quinoa with vegetables and dressing. 5. Chill 20 minutes before serving.

Banana Peanut Butter Oatmeal, Magnesium Rich Foods for Breakfast

Oats are a whole grain with a good amount of magnesium, and a banana and a spoon of peanut butter add even more. This warm breakfast bowl is filling, cozy and naturally sweet. Top it with berries and a sprinkle of seeds for crunch. It is a simple way to start the day with magnesium rich foods. What is your favorite oatmeal topping?

You will need: You will need: 1 cup rolled oats, 2 cups milk or water, 1 banana, 1 tbsp peanut butter, pinch of cinnamon, berries, 1 tbsp chia or pumpkin seeds.

How to make it: 1. Bring milk to a simmer and stir in oats. 2. Cook 5 minutes, stirring. 3. Mash half the banana into the oats. 4. Spoon into bowls and swirl in peanut butter. 5. Top with sliced banana, berries, seeds and cinnamon.

Crispy Tofu Rice Bowl

Firm tofu is a plant protein that also provides magnesium, especially when made with calcium or magnesium salts. Pan fried until golden and tossed in a sweet soy glaze, it is the star of this colorful bowl with brown rice, corn and greens. Even meat lovers enjoy it this way. Be honest: are you a tofu fan, or still not convinced?

You will need: You will need: 14 oz firm tofu (pressed and cubed), 2 tbsp cornstarch, 2 tbsp oil, 2 tbsp soy sauce, 1 tbsp honey, 1 tsp sesame oil, 2 cups cooked brown rice, corn, greens, sesame seeds.

How to make it: 1. Toss tofu cubes in cornstarch. 2. Fry in oil until golden on all sides, about 10 minutes. 3. Mix soy, honey and sesame oil and toss with tofu. 4. Divide rice, corn and greens into bowls. 5. Top with tofu and sesame seeds.

Berry Chia Pudding Parfait

Chia seeds provide magnesium, fiber and plant omega-3, all in a tiny package. Layer chia pudding with berries and granola for a breakfast that looks like a cafe treat. Make a few jars on Sunday and grab one each morning. Note: if you are thinking about a magnesium supplement, talk to your doctor first, since food is the safest place to start. Which recipe from this list will you make this week?

You will need: You will need: 1/4 cup chia seeds, 1 cup milk of choice, 1 tbsp maple syrup, 1/2 tsp vanilla, 1 cup mixed berries, 1/4 cup granola.

How to make it: 1. Whisk chia, milk, maple and vanilla. 2. Rest 5 minutes and stir again. 3. Chill at least 4 hours or overnight. 4. Layer pudding with berries in jars. 5. Top with granola just before eating.