Many people take Magnesium supplements in order to ensure they are getting enough on a daily basis. There are also a number of foods that are high in Magnesium such as salmon, tofu, banana, chia seeds, pumpkin seeds, raisins, black beans, spinach and cashews to name a few.
Here is a magnesium rich recipe you can include to ensure you are eating enough magnesium.
No bake Cranberry/Raisin/Cashew Bars
Ingredients
- 1 cup (500 mL) cranberries
- 1 cup (500ml) raisins
- 1/4 cup (60 mL) water
- 2 Tbsp (30 mL) maple syrup
- 3/4 tsp (3 mL) ground cinnamon, divided
- 1/2 tsp (2 mL) vanilla extract
- 2 Tbsp (30 mL) chia seeds
- 1 cups (350 mL) cashew halves
- ½ c (120ml) pumpkin seeds
- 1 1/2 cups (350 mL) old fashioned oats
- 1/2 tsp (2 mL) fine sea salt
- 1/3 cup (80 mL) packed chopped prunes
- 1/4 cup (60 mL) solid coconut oil
- 1 1/4 tsp (6 mL) chopped fresh rosemary leaves
Directions
-
Start by making cranberry/raisin chia filling. In a medium saucepan, stir together cranberries, raisins, water, maple syrup, and 1/2 tsp (2 mL) cinnamon over medium heat. Stir mixture often until cranberries/raisins start to burst open, about 5 minutes. Using spoon or fork, mash cranberries until mixture is chunky with no whole cranberries remaining. Remove mixture from heat and stir in vanilla extract and chia seeds. Set aside.
-
Line 8 x 8 inch (20 x 20 cm) square baking pan with parchment paper, letting excess extend over the sides.
-
In a large frying pan, add cashews before placing over medium-high heat. Sauté, stirring and tossing nuts continuously, until toasted and fragrant, about 4 minutes. Add cashews and oats to the bowl of a food processor fitted with S-blade attachment along with salt and remaining 1/4 tsp (1 mL) cinnamon. Pulse until coarsely ground. Add prunes and pulse until well combined. Add coconut oil and pulse until mixture holds together in a ball when pressed together in your palm. Transfer just over half the mixture to the prepared baking pan, reserving the rest. Firmly and evenly pack mixture into the bottom of pan.
-
Spread reserved cranberry, raisin chia filling evenly over crust in pan.
-
Stir rosemary into reserved crumble mixture. Crumble cashew mixture over cranberry, raisin chia jam and press it in gently. Transfer pan to refrigerator and chill until very firm, about 4 hours.
-
To serve, using excess parchment as handles, remove from pan. Cut into bars and enjoy. Leftovers may be stored in an airtight container in the refrigerator for up to 4 days.
Collagen-rich foods include animal products like meat, fish, and organ meats, as well as foods that contain gelatin. Homemade bone broth is probably the best source, but you can also get nutrients that help your body produce collagen from other foods:
- Citrus fruits, berries, leafy greens, bell peppers, and tomatoes: Contain vitamin C, which is important for collagen production
- Shellfish, legumes, meats, nuts, seeds, and whole grains: Contain zinc, which is important for collagen production
- Avocados: Contain omega-3 fatty acids, which can boost collagen production
- Hazelnuts: Contain copper and vitamin E, which support collagen
-
Aloe: A 2020 study found that daily oral intake of 40 micrograms of aloe increased collagen content in the skin
Bone broth Recipe
Ingredients
- 10 pounds beef bones - preferably a mix of marrow bones (femur bones) and bones with meat on them (oxtail, short ribs, and knucklebones cut in half)
- 4 large carrots - chopped into 2-inch pieces
- 2 medium onions - quartered 2 whole heads garlic - halved crosswise
- 6 stalks celery - cut into 2-inch pieces
- 4 bay leaves ¼ cup black peppercorns
- 4 whole star anise
- 2 whole cinnamon sticks
- 2 tablespoon apple cider vinegar
Instructions
- Divide the bones between two large stock pots and cover with cold water.Bring to a boil over high heat and simmer for 15-20 minutes before draining and rinsing the bones with water.
- Roast the bones and the vegetables. Ok, so the bones have been blanched. Now, preheat the oven to 450 degrees F. Transfer the bones and vegetables (carrots, onions, garlic, celery) to the roasting pans. Don't pile them all on top of each other- use two roasting pans. Roast for 30 minutes before gently tossing the bones and vegetables, and roasting for an additional 15-30 minutes more.
- Transfer the bones and vegetables back to the stockpots. But not before washing the stockpots rst. Make sure you wash your pots after the bones were blanched and drained. Transfer the bones and vegetables back to the stock pots and scrape up any remaining bits and juices remaining in the roasting pan using a metal spatula and a little water, if needed. Transfer to the pot with the bones (don't worry, all those brown bits are FLAVOR!).
- Boil the bones. With the bones and vegetables divided between the two pots divide the bay leaves, peppercorns, star anise, cinnamon sticks, and apple cider vinegar between the two pots. Fill each pot with approximately 12 cups of water, or until bones are fully submerged. Cover the pots and bring to a low and gently boil.
- Simmer the bones. Reduce heat to low and simmer, with the lid slightly ajar, skimming any foam or excess fat, occasionally. Simmer for at least 8-12 hours, ideally 24 hours (do not leave the stove running overnight. Simply cool and store in the refrigerator and continue to simmer the next day). Add more water if needed to make sure bones and vegetables remain fully submerged.
- Strain the bones. Once the bones have simmered and your broth is ready, you will need to strain the broth through a mesh strainer. Set aside the broth to cool and allow the bones to cool.
- Skim the fat from your broth (optional). Add a couple handfuls of ice to your beef broth to expedite cooling and cover with a lid. Transfer broth to the refrigerator and allow the broth to cool fully. The result will be a hard, thick layer of fat and a bottom layer that is your bone broth (which should look like gelatinous brown jello). If desired, use a fork to scoop off the top layer of fat. This will leave behind the healthy bone broth, minus the fat.
- Store your bone broth. Bone broth stores well in the refrigerator for approximately 5 days. If you make a large batch, I recommend freezing smaller batches in the freezer for up to 6 months (it reheats perfectly!).
Say hello to the perfect post-workout meal! (or a great breakfast or anytime smoothie)
Beets give this smoothie a beautiful red colour while providing a mega dose of arginine, an amino acid that’s essential for healthy blood flow and blood vessel dilation. This smoothie is also packed with antioxidants and vitamins from cherries, pomegranate, and banana.
Add in a capsule of CytoMatrix’s Magnesium Bis-Glycinate to promote bone health, cardiovascular support, and muscle function, along with Joint Collagen and Paleo Protein powder to increase lean body mass.
Ingredients
- 1/2 frozen banana
- 1/2 cup frozen dark cherries
- 2 small beets
- Handful of pomegranate seeds
- 1 tbsp chia seeds
- 1 scoop vanilla Paleo protein powder
- 1-2 cups milk of choice
- 1 capsule Magnesium Bis-Glycinate
- 1 scoop Joint Collagen
Directions
- Wash and chop the beets.
- Place all ingredients into a blender.
- Blend on high speed until smooth. Serve immediately.