Magnesium plays a crucial role in keeping our heart, muscles, and bones healthy and strong! It is one of the body’s most important electrolytes and has been proven to help with insomnia, depression, migraines, and more. Magnesium is also the first nutrient to be depleted by our bodies when we are stressed our fatigued. Potassium, also referred to as an electrolyte, helps to balance minerals and fluids in and out of cells, blunts the effects of sodium to regulate blood pressure, and helps to contract muscles. Low potassium intake does its damage over time, raising risk for heart disease, hypertension and bone loss.
To help you get more magnesium and potassium in your meals, we’ve put together a list of 15 plant-based recipes from our Food Monster App!
1. Maple Tempeh Sandwich With Caramelized Apples and Onions
In this recipe, maple tempeh is sandwiched between two slices of sourdough bread, then topped with a cashew cheese, and caramelized apples and onions. Genevieve Yam‘s Maple Tempeh Sandwich is the perfect balance of sweet and savory and is truly delicious. Serve this sandwich with the perfect side: a bowl of creamy tomato soup.
2. Creamy Spinach Artichoke Pizza
Source: Creamy Spinach Artichoke Pizza
3. Chocolate, Banana, and Peanut Butter Overnight Oats
4. Raw Zucchini Pasta With Pumpkin Seeds and Garlic
The possibilities for zucchini pasta are endless; much like salad and smoothie recipes. Emily von Euw‘s Raw Zucchini Pasta recipe uses pumpkin seeds and garlic for the base of the sauce. Of course – the noodles are just zucchini! Top it off with raisins, chives, and spiced almonds.
5. Sweet Potato and Tofu Breakfast Tacos with Spicy Black Beans
Sweet Potato and Tofu Tacos aren’t just for breakfast, you can eat them at any time of day, but if you’re craving something warm and savory for your morning meal, this recipe by Alex and Linda Meyer is a great way to start the day!
6. Healthy Banana Bread
Source: Healthy Banana Bread
7. Sautéed Beet Red Greens
Source: Sautéed Beet Red Greens
The Sautéed Beet Red Greens recipe by Rinku Bhattacharya is almost too simple to write down, but this particular combination is good, it’s worth jotting down for reference. If you do want ways to use up some winter vegetables, this is a nice and simple way to do just that!
8. Asian Eggplant Stir-Fry
Source: Asian Eggplant Stir-Fry
Made with Japanese eggplant, this vegan Stir-Fry by Rachel Hanawalt is a hearty Asian meal that’s popping with flavor! If you want to spice things up in this recipe, you can sauté the vegetables with a finely-chopped chili pepper, including more or less seeds depending on how crazy you want it to get.
9. Sweet Potato Noodles with Garlic Cashew Cream
Christine Zulkosky‘s Sweet Potato Noodles with Garlic Cashew Cream, Kale, and Mushrooms are hearty and decadent, but without the guilt! The creamy cashew sauce is quick and easy to prepare, and when combined with kale and mushrooms makes for a delicious and filling vegan dish. To top it all off, the sweet potato noodles make this recipe gluten-free and ready to be enjoyed.
10. Potato Hash and Tofu Scramble Skillet
Hot for Food‘s big heaping breakfast skillet is perfect for serving a household of hungry mouths! Serving meals in a skillet brings out that warm and fuzzy feeling inside, and somehow even makes the meal taste better.
11. White Bean Arepas With Spiral Veggie Sauté
Travis Piper‘s Colombian-style cheese Arepas are fortified with a full can of cannellini beans and a big handful of vegan chese! Everybody loves these guys. You’ve gotta check them out if you don’t have them in your line-up. Plus a little spiralized salad saute on the side? Too easy.
12. Cinnamon Vanilla Brazil Nut Butter
Nut butters are a wonderful source of protein and necessary fats in your diet. If you love almond butter, you should definitely try Robin Runner‘s unique Brazil Nut Butter! This particular butter combines the nuts, a bit of vanilla flavor, some maple syrup, and a sprinkling of maple syrup. Use it for dipping fruit, spreading on toast, or just enjoying by the spoonful!
13. Creamy Pumpkin Seed Alfredo With Kale and Sweet Peas
This Creamy Pumpkin Seed Alfredo recipe by Renee Press is luscious and comforting and good for you all at the same time. The raw hulled pumpkin seeds used in the recipe are what gives it it’s richness, as they’re full of healthy fats, and are an excellent source of plant protein, iron, and zinc.
14. Millet, Dried Figs, Cinnamon, and Orange Porridge
Millet is a seed, though it looks more like a grain you might easily confuse with couscous. When cooked, it soaks up liquid to become wonderfully plump — a perfect texture for a comforting bowl of porridge. Millet has many health benefits: it is rich in vitamin B and C, selenium, zinc, iron, potassium, manganese and dietary fibre, all of which you need to be full of energy and to have a healthy digestive system. It is a highly alkaline food, so it’s very healthy for you! It’s also gluten-free. In this Porridge by Julie West, the dried figs provide a hefty dose of calcium, and finally, the cinnamon and ginger boost your metabolism. What’s not to love?
15. Mediterranean Baked Lima Beans
Source: Mediterranean Baked Lima Beans
Pavani Nandula‘s Mediterranean-Style Baked Lima Beans are a delicious and delightful dish. Great to serve with rice, potatoes, and steamed greens! Lima beans are baked in a savory tomato sauce with vegetables, thyme, and oregano, and topped off with fresh cilantro and mint. It can also be served with pita, hummus, and olives as part of a mezze spread.
We hope you enjoy these delicious recipes and they help you increase your intake of magnesium and potassium. For more recipes, download our Food Monster App where we have over 15,000 vegan and allergy-friendly recipes!