Magnesium is a very important micronutrient and one that is typically low in both athletes and the general population. As it’s involved in many processes in the body, deficiency can cause many wide-ranging problems. Magnesium excretion happens during times of stress, and this includes exercise!
Check out this post on Charles Poliquin’s blog for a quick primer on magnesium as it relates to body composition.
Many nuts are high in magnesium. Here’s one of my favorite recipes using cashews:
Paleo Chicken Alfredo
Alfredo sauce and pasta is about as far from Paleo nutrition as you can get. However, here is a simple way to create a Paleo version. I am using kelp noodles here, but if you cannot find them where you live, spaghetti squash is a nice seasonal alternative. (see spaghetti squash preparation elsewhere in this book)
Time: 45 minutes
• 1 lb chicken breast
• 1 12oz package of kelp noodles
• 4 cloves of garlic, chopped
• 2 tsp coconut oil
• 2 tsp tarragon
• 1 cup cashews
• 1/2 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp mustard powder
• 1/4 tsp sea salt
• 1/4 tsp pepper
• 1/8 tsp paprika
Add the coconut oil to a large skillet. Saute the garlic over medium heat for 3-4 minutes. Chop the chicken into 1 inch cubes, then add to the skillet and cook until browned on all sides.
Rinse and chop the kelp noodles. Add them to the skillet along with the tarragon, cover and cook on low for 30 minutes. Then, pour the liquid from the skillet carefully into a small container for use in the sauce.
Add the cashews, onion powder, garlic powder, mustard powder, salt, pepper, and paprika to a blender. Cover and blend into a powder. Add the reserved pan juices slowly, blending into a thick sauce. You’ll have to use a spatula to scrape down the sides of the blender periodically. Add the juices until the mixture reaches the desired consistency.
Add the sauce to the skillet, then mix well. Cover and continue to cook for 10 minutes longer, until the kelp noodles have become tender.
Nutritional info: 4 servings at 9g carb, 28g prot, 15.5g fat.
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