Did you know that more than 300 chemical reactions in the body rely on the mineral magnesium, yet the average American only get about three quarters of the recommended 400 milligrams a day? It is not overly surprising that the “standard American diet,” with a heavy reliance on packaged and refined foods, results in deficiency. What is surprising, however, is that even people with a comparatively healthy diet can be at risk of deficiency of magnesium in the body due to improper meal planning, overcooked vegetables, or the wrong calcium to magnesium ratio. Dark leafy greens, legumes, nuts, and seeds are the best foods to ensure the body is getting enough magnesium.
Here we will give you a delicious anti-inflammatory breakfast that is simple to make and is packed with magnesium!
Spinach Artichoke Egg Cups
- 12 oz artichoke hearts chopped and drained (reserve 2 Tbsp marinade for cooking)
- 1 medium onion diced
- 1 clove garlic minced
- 2 cups packed fresh spinach chopped
- 2 Tbsp jalapeno diced (optional)
- 8 large eggs
- 1 cup shredded cheddar cheese Keto option
- 6 Tbsp chia seeds
- 2 tsp fresh chopped parsley divided
- ½ tsp dried oregano
- Olive oil cooking spray or cupcake liners
- Preheat oven to 350°F and prepare a 12-cup muffin tin with cooking spray or cupcake liners.
- Heat reserved marinade in a medium skillet over medium heat. Add artichokes, onion and garlic to skillet and cook for 5 minutes. Add spinach and jalapeno and cook, stirring constantly, just until spinach is wilted. Remove from heat.
- In a large bowl whisk together eggs, cheese (Keto option), chia seeds, 1 Tbsp parsley and oregano. Add artichoke mixture to bowl and stir until combined.
- Evenly divide egg mixture among muffin cups. Bake until eggs are completely set and golden brown, about 20 minutes. Top cups with remaining parsley and season with salt and pepper if desired. Serve immediately.
- Add any additional vegetables and protein that you like for breakfast. Mix it up and make it different every time. Keep the spinach for the magnesium and switch up the veggies and protein for a different taste every time you make it.
- Leftovers can be refrigerated up to 3 days.
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