Simple Sautéed Spinach
Spinach and other leafy greens are other magnesium winners, and this recipe will become a go-to speedy side dish. Sautéed spinach (or any greens) with garlic and a squeeze of lemon (or vinegar) is a simple formula that lets spinach shine and will never go out of favor. Add a sprinkling of toasted almonds, another magnesium-rich, fibromyalgia-friendly ingredient.
Serves: 6
Preparation time: 20 minutes
Ingredients2 tablespoons extra-virgin olive oil
4 cloves garlic, thinly sliced
20 ounces fresh spinach
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
Preparation1. Heat oil in a Dutch oven over medium heat. Add garlic and cook until beginning to brown, 1-2 minutes. Add spinach and toss to coat. Cover and cook until wilted, 3-5 minutes. Remove from the heat and add lemon juice, salt and crushed red pepper. Toss to coat and serve immediately.
Enjoy!
Nutrition Facts
Per serving:
68 calories
5 g fat (1 g sat, 4 g mono)
0 mg cholesterol
4 g carbohydrates
3 g protein
2 g fiber
172 mg sodium
540 mg potassium
Nutrition Bonus: vitamin A (180% Daily Value), folate (46% DV), vitamin C (45% DV), iron & potassium (15% DV)
Hibiscus-Pomegranate Herb Tea
This herbal iced tea blends sour, berry-flavored hibiscus tea with sweet pomegranate juice, which is packed with antioxidants that combat cell damage. Plus, this keeps you well hydrated, which boosts muscle and joint function and keeps your energy up.
Serves: 8
Preparation time: 2 hours 10 minutes (including 2 hours chilling time)
Ingredients1/4 cup loose hibiscus tea, or 12 herbal tea bags that contain hibiscus
4 cups boiling water
1 cup pomegranate juice or nectar
4 cups cold water
Lemon wedges, for garnish
Preparation1. Steep loose tea (or tea bags) in boiling water for 3-5 minutes.
2. Strain the tea (or remove tea bags) and pour into a large pitcher. Stir in pomegranate juice (or nectar) and cold water. Refrigerate until chilled, about 2 hours. Serve over ice with lemon wedges, if desired.
Enjoy!Spinach and other leafy greens are other magnesium winners, and this recipe will become a go-to speedy side dish. Sautéed spinach (or any greens) with garlic and a squeeze of lemon (or vinegar) is a simple formula that lets spinach shine and will never go out of favor. Add a sprinkling of toasted almonds, another magnesium-rich, fibromyalgia-friendly ingredient.
Serves: 6
Preparation time: 20 minutes
Ingredients2 tablespoons extra-virgin olive oil
4 cloves garlic, thinly sliced
20 ounces fresh spinach
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
Preparation1. Heat oil in a Dutch oven over medium heat. Add garlic and cook until beginning to brown, 1-2 minutes. Add spinach and toss to coat. Cover and cook until wilted, 3-5 minutes. Remove from the heat and add lemon juice, salt and crushed red pepper. Toss to coat and serve immediately.
Enjoy!
Nutrition Facts
Per serving:
68 calories
5 g fat (1 g sat, 4 g mono)
0 mg cholesterol
4 g carbohydrates
3 g protein
2 g fiber
172 mg sodium
540 mg potassium
Nutrition Bonus: vitamin A (180% Daily Value), folate (46% DV), vitamin C (45% DV), iron & potassium (15% DV)
Hibiscus-Pomegranate Herb Tea
This herbal iced tea blends sour, berry-flavored hibiscus tea with sweet pomegranate juice, which is packed with antioxidants that combat cell damage. Plus, this keeps you well hydrated, which boosts muscle and joint function and keeps your energy up.
Serves: 8
Preparation time: 2 hours 10 minutes (including 2 hours chilling time)
Ingredients1/4 cup loose hibiscus tea, or 12 herbal tea bags that contain hibiscus
4 cups boiling water
1 cup pomegranate juice or nectar
4 cups cold water
Lemon wedges, for garnish
Preparation1. Steep loose tea (or tea bags) in boiling water for 3-5 minutes.
2. Strain the tea (or remove tea bags) and pour into a large pitcher. Stir in pomegranate juice (or nectar) and cold water. Refrigerate until chilled, about 2 hours. Serve over ice with lemon wedges, if desired.
Nutrition Facts
Per serving:
19 calories
0 g fat (0 g sat, 0 g mono)
0 mg cholesterol
19 g carbohydrates
0 g protein
0 g fiber
25 mg sodium
8 mg potassium
Edamame-Ginger Dip
Edamame (green soybeans) are another standout fibromyalgia food for their lean protein. They’re also a great source of magnesium – 1/2 cup has 20% of your daily needs for the mineral. Think of this dip as an Asian version of hummus, made with edamame, ginger and soy. Serve with rice crackers and/or carrot sticks.
Serves: 6
Preparation time: 1-1/4 hours
Ingredients8 ounces frozen shelled edamame
1/4 cup water
2 tablespoons reduced-sodium soy sauce
1 tablespoon minced fresh ginger
1 tablespoon rice vinegar
1 tablespoon tahini
1 clove garlic
1/8 teaspoon salt
Hot pepper sauce to taste
Preparation
1. Cook edamame according to package directions.
2. Purée the cooked edamame, water, soy sauce, ginger, vinegar, tahini, garlic, salt and hot sauce in a food processor until smooth. Chill for 1 hour before serving.
Enjoy!
Nutrition Facts
Per serving:
108 calories
3 g fat (0 g sat, 1 g mono)
0 mg cholesterol
14 g carbohydrates
5 g protein
2 g fiber
214 mg sodium
32 mg potassium
Halibut Roasted with Red Bell Peppers, Onions & Russet Potatoes
This fish is the perfect choice for fibro sufferers. Halibut is rich in magnesium, which helps the body maintain normal muscle and nerve function, according to the National Institutes of Health. A deficiency in the mineral increases muscle spasms, migraines and more, according to Hall. It’s also rich in omega-3 fatty acids, which can help tame inflammation.
Serves: 4
Preparation time: 1 hour
Ingredients2 russet potatoes, (about 1 pound), scrubbed, halved lengthwise and cut into 1/2-inch spears
2 tablespoons extra-virgin olive oil
1 large red bell pepper, quartered, seeded and cut into eight 1/2-inch wedges
1 large white onion, peeled and cut into 1/4-inch wedges
1/2 teaspoon salt, divided
Freshly ground pepper, to taste
2 tablespoons coarsely chopped fresh flat-leaf parsley
2 teaspoons coarsely chopped lemon zest
1 teaspoon dried oregano
1 clove garlic, crushed
1-1/2 pounds halibut fillet, (about 3/4 inch thick), skin removed, cut into 4 portions
Lemon wedges
Preparation 1. Preheat oven to 400°F. Place potatoes in a large roasting pan or on a large rimmed baking sheet; drizzle with oil and turn to coat evenly. Add bell pepper and onion. Season with 1/4 teaspoon salt and pepper.
2. Roast the vegetables, turning the potatoes once or twice and moving the pepper and onion pieces around so they brown evenly, until the potatoes are starting to brown and are almost tender, about 35 minutes.
3. While the vegetables are roasting, finely chop parsley, lemon zest, oregano and garlic together to make gremolata. Season halibut with remaining 1/4 teaspoon salt and pepper, then sprinkle with 2 teaspoons gremolata.
4. Remove the pan from the oven. Increase oven temperature to 450°. Push the vegetables to the sides of the pan and place the halibut in the center. Spoon some of the onions and peppers over the halibut. Arrange the potatoes around the edges, turning the browned sides up.
5. Roast until the vegetables are browned and tender and the halibut is opaque in the center, 10-15 minutes more, depending on the thickness of the fish. Sprinkle the remaining gremolata on top. Arrange the halibut and vegetables on a platter or individual plates. Serve with lemon wedges.
Enjoy!
Nutrition Facts
Per serving:
363 calories
10 g fat (1 g sat, 5 g mono)
53 mg cholesterol
31 g carbohydrates
39 g protein
3 g fiber
392 mg sodium
1432 mg potassium
Nutrition Bonus: vitamin C (190% Daily Value), potassium (71% DV), vitamin A (60% DV), iron (15% DV)
