19 Nov, 2024
Magnesium-Rich Dinner: Simple Nourish Bowl
If you’ve been tossing and turning at night, magnesium might just be the answer. This essential mineral helps relax your muscles, calm your nerves, and support your body’s natural sleep rhythms. It also plays a role in energy production, mood regulation, and overall well-being. For women, the recommended daily intake is around 310–320 mg, while men need 400–420 mg. This quinoa and spinach bowl is loaded with magnesium-rich ingredients to help you unwind and enjoy a restful night’s sleep. Plus, it’s vegan, quick to prepare, and packed with nutrients.
RecipesServes 2.
Ingredients:
Core:
- Quinoa: 150g
- Greens: 2 large handfuls of spinach, cabbage or other seasonal greens, shredded (approx 100g)
- Sweet Potato: 1 large
- Chickpeas: ½ can, drained and rinsed
- Pumpkin Seeds: 2 tbsp
- Tahini Sauce:
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 tsp maple syrup
- 1 clove garlic (minced)
- 2-3 tbsp water (to thin)
- Optional add-ons:
- A small handful of corn, charred
- 3-4 radishes, sliced into rounds
- A small handful of red cabbage, shredded
- ½ avocado
- A sprinkle of nutritional yeast
- A pinch of turmeric
Method
- Cook the quinoa: Prepare it according to the package instructions, then set it aside.
- Roast the sweet potato and chickpeas: Dice the sweet potato into chunks, add to an oven tray with the chickpeas, drizzle with olive oil, and season with salt and pepper. Roast at 200°C for about 25 minutes.
- Steam the spinach: Lightly steam for 2–3 minutes until just wilted.
- Make the sauce: Mix tahini, lemon juice, maple syrup, and garlic in a bowl. Add water gradually, whisking until smooth.
- Assemble your bowl: Layer the quinoa, sweet potato, spinach, and chickpeas. Drizzle generously with tahini sauce, sprinkle with pumpkin seeds, and add any optional extras.
This meal provides 268 mg of magnesium per serving, helping you relax, recover, and recharge. Thanks to its magnesium-rich ingredients, around 142–161 mg is bioavailable.
While a magnesium-rich dinner like this can support better sleep, it's important to remember that the effects are cumulative. Magnesium helps relax muscles, calm the nervous system, and regulate sleep hormones, promoting a more restful night’s sleep over time. For the best results, make magnesium a regular part of your diet and combine it with good sleep hygiene practices.
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