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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,

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.


Top Recipes

palak toovar dal recipe | dal palak | healthy palak tuvar dal | pressure cooked dal palak | with 30 amazing images. palak toovar dal recipe | dal palak | healthy palak tuvar dal | pressure cooked dal palak is a simple dal brimming with nutrients. Learn how to make dal palak. To make palak toovar dal, combine the toovar dal, spinach, green chillies, ginger paste, turmeric powder, salt and 3 cups of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Blend the dal to a coarse mixture using a hand-blender. Keep aside. Heat the ghee in a broad non-stick pan, add the bayleaves, cloves, red chillies, cumin seeds and asafoetida and sauté on a medium flame for a few seconds. When the seeds crackle, pour the tempering over the cooked dal, add the chilli powder and coriander, mix well and cook on medium flame for 4 to 5 minutes, while stirring occasionally. Serve hot. Toovar dal has a knack of combining well with greens, providing the right mushiness without becoming gooey. In dal palak, spinach and toovar dal come together, smartly pressure-cooked and hand-blended to the right consistency. A couple of whole spices added as a tempering impart a fresh aroma and irresistible flavour to the pressure cooked dal palak. This dal, though not very recognized on the restaurant menu, will surely turn out to be your favourite and you will surely add it to your menu. Try it out! Iron, fibre, folic acid and vitamin A are nutrients you can gather from spinach, while protein and B vitamins are lended by the toovar dal. With 72 calories and 1.9 g of fibre, this healthy palak tuvar dal definitely qualifies as a nourishing accompaniment for diabetic, heart patients and weight-watchers. Tips for palak toovar dal. 1. Toovar dal has to be soaked for 3 hours. So plan for it in advance. 2. For those who have difficulty in digesting toovar dal, can replace it with green moong dal. 3. Spinach can be replaced with chopped chawli bhaji. Enjoy palak toovar dal recipe | dal palak | healthy palak tuvar dal | pressure cooked dal palak | with step by step photos.

paneer recipe | homemade paneer recipe | cottage cheese recipe | Indian paneer recipe | with 30 amazing images The best part is that paneer is quite easy to make at home. We present you an easy Indian homemade paneer recipe or cottage cheese recipe. You need just two ingredients – milk and lemon juice which is available in every Indian kitchen. While it can be made with any milk, full fat milk gives the best texture and yield, so always go for that. Ever wondered why some Paneer Parathas taste better than others, why some desserts have a better mouth-feel, or why something as simple as Mutter Paneer Butter Masala feels different at different places? It is the quality of the paneer that makes all the difference. And, homemade paneer beats all others hands-down. Fresh homemade paneer has a super soft and succulent mouth-feel, as well as a pure flavour, which is unmatched by any commercial paneer brand. To make paneer, rinse a deep non-stick pan with ¼ cup of water and quickly simmer it for 2-3 minutes. This will prevent milk from getting burnt as the water forms a protective layer between the pan and milk. When the milk begins to boil, switch off the flame and wait for 1 minute. The milk should be boiling hot before you add the acidic substance to speed up the process of curdling and to prevent the Paneer from becoming grainy. If the milk has not curdled well, add more acid. But, if you add too much of acid the Paneer will become tough. The quantity of the acidic agent is purely judgemental . You can even make paneer recipe at home by curdling full-fat milk using Yogurt, Buttermilk or Citric Acid. The crumbled paneer which we have right now (before it becomes soft paneer) is also known as chenna in the eastern parts of India and is the precursor of many traditional Indian mithais like Rasgulla, Orange Chenna payesh, Rasmalai and other Bengali sweets. We also show you also how to make paneer using a mould. Use your fresh, soft and unadulterated paneer to make delicious subzis, parathas and desserts too! Enjoy how to make paneer recipe | homemade paneer recipe | cottage cheese recipe | Indian paneer recipe with detailed step by step photos and video below.

rajma curry recipe | Punjabi rajma masala | healthy rajma curry | restaurant style rajma masala | with 24 amazing images. Rajma curry is also called rajma masala, Punjabi rajma recipe or rajma recipe in different parts of India. Rajma curry and rice, no meal can be more satiating. This famous combination of rajma curry recipe + chawal is a complete one meal dinner and healthy protein for Vegetarians as it’s a cereal and pulse combination. Made from rajma, tomatoes, onions and spices makes this a healthy Rajma Curry recipe. Rajma is a complex carb and rich in Fibre which helps in lowering cholesterol levels. Rajma is rich in potassium which is critical for those with high blood pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a fiber rich food. Some tips for Punjabi rajma masala. 1. Add the rajma. Also you can make use of canned kidney beans. 2. Add the tomato pulp and salt. The addition of salt right after tomatoes help in quick cooking of them. 3. The gravy of rajma curry should not be watery and neither be too thick. If required, mash few rajmas lightly to achieve the perfect consistency for Rajma Masala. Filling and nutritious, Rajma curry turns out beautifully when Rajma is cooked in a thick tomato pulp with only basic spices. This Rajma curry is a favourite in Punjab and very popular amongst all age groups. My kids love Punjabi Rajma Curry with some ladi pav and loads of raw onions on the side. Enjoy how to make rajma curry recipe | Punjabi rajma masala | healthy rajma curry | restaurant style rajma masala | with detailed step by step photos and video below.

rajma recipe |Punjabi kidney bean curry |authentic Punjabi rajma | healthy rajma recipe | with amazing 20 images. Rajma is one of the most popular dishes in North India. In this authentic Punjabi rajma 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. Filling and nutritious, Rajma turns out beautifully when the Rajma is cooked in a thick tomato pulp with only basic spices. This Rajma is a favourite in Punjab and very popular amongst all age groups. My kids love Punjabi Rajma with some ladi pav and loads of raw onions on the side. Every Indian household has its own version of Rajma and this is our version of it. The method of making authentic Punjabi rajma is simple and if you have rajma soaked in advance you can prepare rajma super quickly. To make rajma, pressure cook soaked rajma for 3 whistles and do not drain the water and keep aside. Further, combine the green chillies, ginger and garlic in a mortal pestle (khalbhatta) and pound to a coarse paste, this freshly pounded ginger, garlic and green chillies will make the rajma more flavourful. Heat the oil and butter in a deep non-stick pan and add the cumin seeds. Add the onions and sauté on a medium flame for 2 minutes. Add the green chilli-garlic-ginger coarse paste and tomatoes, mix well and cook for 3 minutes. Add the chilli powder, coriander powder, turmeric powder, garam masala. Add the rajma along with the water, mix well and cook on a medium flame for 5 to 7 minutes, while mashing it lightly with a potato masher, while stirring occasionally. Add the dried fenugreek leaves and crush them between your palm to extract flavor and add fresh cream which will give rajma a creamy texture and mix well. Our authentic Punjabi rajma is ready to be relished!! However, you will be surprised to see that all these are everyday ingredients, which you do not have to go shopping for! Two final strokes that make this Punjabi kidney bean curry the rich delight that it is, are fresh cream and dried fenugreek leaves. I usually make rajma once a week for any meal of the day. Let’s see why we call this a healthy rajma recipe. Yes, the recipe does have some fresh cream and butter and they are healthy fats. The main ingredient rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. You can have Punjabi kidney bean curry with any Indian bread or rice. Enjoy rajma recipe |Punjabi kidney bean curry |authentic Punjabi rajma | healthy rajma recipe | with detailed step by step photos and video below.

masoor dal with spinach recipe | protein rich dal | dal palak | with 18 amazing images. masoor dal recipe is a versatile Indian food which can find a place in every household. Learn how to make masoor dal with spinach. This protein rich dal, the unbeatable combination of masoor dal with spinach nourishes your body with protein, iron and folic acid. This ensures overall cell health. The protein helps in cell growth and maintenance, while the iron is a way to ensure a proper supply of oxygen to all cells of the body. This is a great way of achieving glowing skin and bouncy hair. To make masoor dal with spinach, pour 1½ cups of water in a pressure cooker, add the masoor dal, mix well and pressure cook for 2 whistles. Heat the oil in a kadhai, add the cumin seeds, mix well and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 2 to 3 minutes. Add the cooked masoor dal, spinach, turmeric powder, dry mango powder, prepared garlic- ginger-green chilli paste, tomatoes and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add 1 cup of water and chilli powder, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Serve masoor dal with spinach hot with rotis. Tomatoes and amchur powder lend a nice tangy flavour to the dal palak. Tomatoes are also a good source of vitamin A, vitamin C and lycopene – all of which are antioxidants which help to reduce inflammation in the body and ward off free radicals. Needless to add, this is a super-healthy recipe as protein-rich dals are an indispensable part of our daily diet! Diabetics, cancer patients, PCOS, weight loss and heart patients can reduce the oil to 2 tsp instead of 4 tsp and enjoy this recipe. The protein along with fiber also keeps you satiated for a long time and thus good for weight loss. Why not serve it to kids as well and make it a family fare. Serve this masoor dal recipe hot with rotis or rice to make a homely and satisfying meal. Tips for masoor dal with spinach. 1. Wash the spinach very well to get rid of all the dirt. 2. Do not over cook the dal. Let it have a slight coarse texture. It gives a nice mouthfeel. 3. As a variation, you can replace masoor dal with green moong dal. If you like masoor dal then do check out our recipes using masoor dal, it has recipes for snacks, soups, main course etc. Enjoy masoor dal with spinach recipe | protein rich dal | dal palak | with detailed step by step photos and video below.

bajra khakhra recipe | Indian style bajra til khakhra | bajre ka khakhra | healthy snack - bajra khakhra | with 35 amazing images. bajra khakhra is a nutritious and flavourful Indian snack packed with irresistible texture and flavour. Learn how to make Indian style bajra til khakhra. Bajre ka khakhra is an interesting variation to wheat flour khakhra which has bajra flour as its main ingredient paired with small quantities of wheat flour. Bajra along with sesame seeds make these khakhras a good source of iron – a key nutrient required to supply oxygen to all parts of the body. To make bajra khakhra, combine the bajra flour, whole wheat flour, ginger-garlic paste, green chillies, sesame seeds, turmeric powder, oil and salt. Add enough warm water and knead well into a firm dough. Divide the dough into 7 equal portions and roll each on a floured surface into a 75 mm. (3") diameter thin circle. Cook on a hot tava (griddle) on both the sides with a little ghee until pink spots appear on top of the rolled out dough. With the help of a folded muslin cloth, press the khakhra from all sides and cook till crisp, over a slow flame. Repeat for the remaining to make 6 more khakhras. Cool and store in an air-tight container. Perfectly spiced with ginger, garlic and green chilli paste, these crispy Indian style bajra til khakhra are a perfect pick me up snack for any time of the day. Pregnant women in their first trimester can include this dry snack for breakfast to ease morning sickness. Make these in large batches so that you can have them in the mornings whenever you have the urge to eat something. Bajra is also a rich source of magnesium which improves insulin response which is good for Diabetics and maintains heartbeat which benefits the heart. These healthy snack - bajra khakhras are cooked with ghee, but if you make them without too much ghee they are suitable for – diabetics, weight loss, PCOS, heart patients and even cancer patients. Tips for bajra khakhra. 1. Rolling these khakhras is slightly difficult so roll them with light hands and less pressure. 2. Cook them only on a slow flame to achieve the necessary crispiness. 3. Before storing them ensure to cool completely. Even slight warmth remaining in the khakhras might make them soggy. Enjoy bajra khakhra recipe | Indian style bajra til khakhra | bajre ka khakhra | healthy snack - bajra khakhra | with recipe below.

paneer tamatar paratha recipe | healthy tomato paneer paratha | stuffed tomato paratha | with 28 amazing images. paneer tamatar paratha is an interesting variation of the paneer paratha with the zest and tang of tomatoes. Paneer is a weight-watchers delight. It is high in protein and low in carbs. In tomato paneer paratha we have used low fat paneer to restrict the amount of fat. If you wish you can use regular paneer also. Benefit from the protein as well as calcium paneer lends. The tomatoes and capsicum used in the stuffing of these healthy paratha are a good source of antioxidants vitamin A, Vitamin C , lycopene and capsaicin. All this together will boost your immunity and also protect and maintain the lining of the heart. They also add glow to your skin and prevent wrinkles. To make paneer tamatar paratha, knead a semi soft dough of wheat flour, salt and little oil first. Then combine paneer, capsicum, tomatoes, green chillies, coriander and salt and make the stuffing. Divide dough and stuffing into 10 equal portions. Roll a portion of the dough into a 150 mm. (6”) diameter circle using a little wheat flour for rolling. Spread a portion of the stuffing on half of the circle and fold it over to make a semi-circle. Heat a non-stick tava (griddle) and cook the paratha, using ¼ tsp of oil, till golden brown spots appear on both the sides. Repeat steps 3 and 4 to make 9 more parathas. Serve paneer tamatar paratha immediately. Minimum oil has been used to knead the dough and cook the stuffed tomato paratha, making it a weight-watchers delight. The fiber in it also suitable for diabetics to manage their blood sugar levels. Tips for paneer tamatar paratha. 1. Use fresh and soft paneer for this recipe. Dry paneer might not bind the veggies well. 2. Make the stuffing just before rolling and cooking, else it might release water and make the stuffing moist. This will further make rolling difficult. 3. Serve it immediately for best flavour and texture. Enjoy paneer tamatar paratha recipe | healthy tomato paneer paratha | stuffed tomato paratha | with recipe below.

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 is one such exciting way to serve boiled potatoes! Hollow centres of boiled potatoes are filled with a tangy baked beans mixture and topped with gooey cream cheese. Once kids take a bite of the Beans and Cream Cheese Potatoes, they cannot resist finishing it off!

masoor dal and vegetable khichdi recipe | tadkewali masoor dal khichdi | Bengali masoor dal khichuri | healthy masoor dal khichdi | with 33 amazing images. masoor dal and vegetable khichdi recipe | tadkewali masoor dal khichdi | Bengali masoor dal khichuri | healthy masoor dal khichdi is a nourishing one dish meal. Learn how to make tadkewali masoor dal khichdi. To make masoor dal and vegetable khichdi, soak masoor dal and brown rice in enough water for 30 minutes. Drain well and keep aside. Heat the ghee in a pressure cooker, add the cloves, cinnamon, cumin seeds, cardamom and asafoetida and sauté on a medium flame for a few seconds. Add the onions and garlic paste and sauté on a medium flame for 1 minute. Add the green peas, potatoes and french beans and sauté on a medium flame for another 2 minutes. Add the rice, masoor dal, turmeric powder, green chilli paste and salt and sauté on a medium flame for 2 minutes. Add 4 cups of water, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Serve hot. Need an iron-boost? Go for this soothing Bengali masoor dal khichuri! Made of a wholesome combination of dal, rice and vegetables cooked with aromatic spices, this traditional khichdi gives several nutrients including a significant amount of iron (4.2 mg) per serving. Flavourful and nutritious, this sumptuous healthy masoor dal khichdi is a complete meal in its own right. Use of brown rice and vegetables add on to its fibre count, which is necessary for a healthy digestive system. Fibre is also a nutrient which helps to manage cholesterol levels and thus can be enjoyed by heart patients. The tadkewali masoor dal khichdi is also a good source of protein – a nutrient which helps to build cell health. B vitamins, magnesium, phosphorus, potassium and zinc are a few other nutrients this khichdi is enriched with. Tips for masoor dal and vegetable khichdi. 1. Do not forget to soak the masoor dal as it helps to reduce the cooking time. 2. Healthy individuals can omit the use of potatoes and reduce the quantity of brown rice and proportionately increase the quantity of masoor dal. Enjoy masoor dal and vegetable khichdi recipe | tadkewali masoor dal khichdi | Bengali masoor dal khichuri | healthy masoor dal khichdi | with step by step photos.

Muesli with nuts | tava Muesli | Indian style muesli | healthy homemade Muesli | with 20 amazing images. Muesli is a versatile and nutritious Indian breakfast option that can be tailored to fit various tastes and dietary preferences. Cooking muesli on a pan with nuts adds a delightful crunch and enhances the flavors, making it a satisfying and wholesome meal. This method of preparation helps to toast the ingredients, which intensifies their natural flavors and nutty aromas. Ingredients for Muesli: 1. Rolled oats 2. Mixed nuts (such as almonds, cashews, and walnuts) 3. Seeds (like sunflower seeds, pumpkin seeds, and sesame seeds) 4. Dried fruits (such as raisins, dates, or figs) 5. Spices (cinnamon, cardamom, or nutmeg) 6. Sweetener (honey, jaggery, or maple syrup, optional) To make the muesli recipe, in a large bowl combine rolled oats, almonds, walnuts, pistachios, pecan, pumpkin seeds, sunflower seeds, unsweetened coconut slices or flakes, sea salt, cinnamon, honey or maple syrup, vanilla extract or vanilla essence and mix well. Transfer the muesli mixture to a broad non-stick pan. Cook on a medium to low flame for 12 to 15 minutes, while stirring continuously. Let the muesli cool completely. Store Muesli with nuts in an airtight container. Serving Suggestions for Muesli with nuts: Enjoy your Indian style muesliwith yogurt, milk, or a plant-based alternative or have it plain. Use it as a topping for smoothies or as a crunchy layer in parfaits. Pro tips for Muesli with nuts. 1. In a large bowl put 2 cups rolled oats. You could also use quick cooking rolled oats. quick cooking rolled oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. 2. Add 2 tbsp honey or maple syrup. By minimizing the amount of honey or maple syrup, muesli retains its health benefits while still offering a satisfying taste. If you are not going to add dried fruits then increase the amount of honey used based on your preferences. Many muesli recipes incorporate dried fruits like raisins, cranberries, or apricots, which naturally add sweetness to the dish. Enjoy Muesli with nuts | tava Muesli | Indian style muesli|healthy homemade Muesli | with step by step photos.
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