Magnesium-Rich Sesame & Ginger Stir Fry

If there’s one mineral that deserves more attention in our diets, it’s magnesium. Often overlooked, magnesium is just SO critical to our health.  I could talk for hours about the different ways in which it supports not just our pH but our whole-body balance.

However, is VERY widely underconsumed.  Estimates are that up to 60% of the US-population is chronically deficient, and this is serious.  Today, I’m going to help you fix that with a brand-new delicious and nourishing recipe that’s quick to make, and uses everyday ingredients.   I highly recommend you not only give it a try, but look at the simple ingredients below to see how easily you can get enough magnesium from just a handful of alkaline foods.

Why Magnesium Matters

Magnesium is involved in over 300 biochemical reactions in the body. It supports muscle and nerve function, regulates blood sugar levels, promotes normal blood pressure, and is required for protein synthesis. Yet, despite its importance, many of us aren’t getting enough.

The Magnesium Deficiency Epidemic

Modern lifestyles and dietary habits have led to widespread magnesium deficiencies. Factors contributing to this include:

• Processed Foods: Highly processed foods are stripped of magnesium.
• Soil Depletion: Intensive farming practices have reduced the mineral content in our soils.
• Stress: Chronic stress can deplete magnesium levels.
• Certain Medications: Some medications can interfere with magnesium absorption.

Or, to be honest, we can describe it simply by saying people are not eating enough greens, and they’re eating too many processed, deleterious foods.

Two Studies That Blew My Socks Off

Study 1: Magnesium and Pancreatic Cancer Risk

A study published in the British Journal of Cancer found that for those who were deficient, every additional 100 mg of magnesium consumed daily was associated with a 24% reduction in pancreatic cancer risk(1).  This is huge.  Magnesium is THIS important.  And look at the list of foods below to see how easily you can get that extra 100mg!  Pancreatic cancer is one of the most aggressive forms of cancer, so this should really be taken seriously.

Study 2: Magnesium Levels and Mortality

Another study in Epidemiology revealed that individuals with the highest levels of serum magnesium had a 40% lower risk of all-cause mortality and a 50% lower risk of cancer-related mortality compared to those with the lowest levels (2).

Again, this isn’t complex.  This is simply getting adequate magnesium.  And it can be quite easy…

Top Alkaline Foods Rich in Magnesium

Incorporating magnesium-rich, alkaline-forming foods into your diet is a lot easier than most people think.  The RDI for magnesium is about 420 mg for adult men and 320 mg for adult women.

Here are some of the best sources, along with the percentage of the Recommended Dietary Intake (RDI) per serving:

1. Spinach (1 cup cooked): Approximately 157 mg magnesium – 37% RDI
2. Pumpkin Seeds (1 ounce): Approximately 168 mg – 40% RDI
3. Swiss Chard (1 cup cooked): Approximately 150 mg – 36% RDI
4. Black Beans (1 cup cooked): Approximately 120 mg – 29% RDI
5. Quinoa (1 cup cooked): Approximately 118 mg – 28% RDI
6. Almonds (1 ounce): Approximately 80 mg – 19% RDI
7. Avocado (1 medium): Approximately 58 mg – 14% RDI
8. Edamame (1 cup cooked): Approximately 99 mg – 24% RDI
9. Sesame Seeds (1 ounce): Approximately 101 mg – 24% RDI
10. Broccoli (1 cup cooked): Approximately 39 mg – 9% RDI

Delicious Alkaline Stir-Fry to Boost Your Magnesium

Now, let’s put this knowledge into action with a flavorful stir-fry that’s not only satisfying but also packed with magnesium-rich, alkaline-forming ingredients.

Magnesium Rich Sesame & Ginger Stir Fry

Print Recipe

★★★★★

5 from 1 reviews

• Author: Ross Bridgeford

Ingredients

Scale 1x2x3x

• 200 grams firm tofu, cubed
• 2 cups bok choy, chopped
• 2 cups spinach, packed
• 1 cup bell peppers, sliced
• 1 cup edamame, shelled and cooked
• 2 tablespoons sesame seeds
• 2 tablespoons pumpkin seeds
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon coconut oil
• Juice of 1 lime
• Fresh cilantro, for garnish

For the Alkaline Sauce:

• 2 tablespoons tahini (sesame seed paste)
• 2 tablespoons tamari (gluten-free soy sauce)
• 1 tablespoon fresh lemon juice
• 1 teaspoon fresh ginger, grated
• 1 clove garlic, minced
• 1 teaspoon rice malt syrup (optional, for a touch of sweetness)
• 2–3 tablespoons water (to adjust consistency)

For the Quinoa:

• 1 cup dry quinoa
• 2 cups water or vegetable broth

Instructions

Prepare the Quinoa:

1. Rinse the Quinoa:
   • Place 1 cup of dry quinoa in a fine-mesh strainer.
   • Rinse thoroughly under cold running water to remove the natural saponin coating.
2. Cook the Quinoa:
   • In a medium saucepan, combine the rinsed quinoa and 2 cups of water or vegetable broth.
   • Bring to a boil over medium-high heat.
   • Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes or until the liquid is absorbed.
   • Remove from heat and let it sit, covered, for 5 minutes.
   • Fluff the quinoa with a fork and set aside.

Prepare the Alkaline Sauce:

1. Mix the Ingredients:
   • In a small bowl, combine 2 tablespoons tahini, 2 tablespoons tamari, 1 tablespoon lemon juice, 1 teaspoon grated fresh ginger, 1 minced garlic clove, and 1 teaspoon rice malt syrup.
2. Adjust Consistency:
   • Gradually add 2–3 tablespoons of water, one tablespoon at a time, whisking until you achieve your desired consistency.
   • Taste and adjust seasoning if necessary.
   • Set the sauce aside.

Prepare the Stir-Fry:

1. Prep the Tofu:
   • Press the 200 grams of firm tofu between paper towels or a clean kitchen towel to remove excess moisture.
   • Cut the tofu into cubes.
2. Sauté Aromatics:
   • In a large skillet or wok, heat 1 tablespoon coconut oil over medium heat.
   • Add 2 minced garlic cloves and 1 tablespoon grated fresh ginger.
   • Sauté for about 1 minute until fragrant.
3. Cook the Tofu:
   • Add the cubed tofu to the skillet.
   • Cook for 4–5 minutes, turning occasionally, until lightly browned on all sides.
4. Add Vegetables:
   • Add 2 cups chopped bok choy, 2 cups spinach, 1 cup sliced bell peppers, and 1 cup cooked edamame to the skillet.
   • Stir-fry for 5–7 minutes until the vegetables are tender-crisp.
5. Add the Sauce:
   • Pour the prepared alkaline sauce over the stir-fry.
   • Stir well to coat all ingredients evenly.
   • Cook for an additional 2 minutes to meld the flavors.
6. Finish the Stir-Fry:
   • Stir in the juice of 1 lime.
   • Sprinkle 2 tablespoons sesame seeds and 2 tablespoons pumpkin seeds over the stir-fry.
   • Stir gently to combine.

Assemble the Dish:

1. Serve Over Quinoa:
   • Divide the cooked quinoa between two serving bowls or plates.
2. Add the Stir-Fry:
   • Top each serving of quinoa with half of the stir-fry mixture.
3. Garnish:
   • Garnish generously with fresh cilantro leaves for extra flavor.

Hits Your Daily Goal with ONE Dish 🙂

This stir fry dishes up a beautiful 350mg of magnesium per serve, with just one dish of the day!

But I know the next question will be about supplements!

I personally use both magnesium glycinate and magnesium threonate daily.  Glycinate is a brilliant all-rounder, is highly bioavailable (as it is an organic salt form of mag) and really gentle on the digestive system.

Magnesium threonate is brilliant for cognitive health and particularly sleep improvements, because it can cross the blood-brain barrier unlike many other nutrients.

I recommend supplementing with magnesium daily and your dietary intake is a bonus on top.  Magnesium is so important that you want to have this baseline safety net from a supplement each day.  My recommendations for products are on those two links above.

Enjoy the recipe and be sure to let me know in the comments if you have made this one!

Ross

References:

1. Dibaba DT, Xun P, Yokota K, White E, He K. Magnesium intake and risk of pancreatic cancer: a case-control study and meta-analysis. Br J Cancer. 2015;113(11):1615-1621. doi:10.1038/bjc.2015.384
2. Reunanen A, Knekt P, Marniemi J, Mäki J, Maatela J, Aromaa A. Zinc, Copper, and Magnesium and Risks for All-Cause, Cancer, and Cardiovascular Mortality. Epidemiology. 2006;17(3):308-314. doi:10.1097/01.ede.0000208471.10682.35