Spring brings many more negative effects on mood than positive ones. Convulsive weather, allergies and the change of time, together with the worries and anxiety generated by current news, can affect our sleep. Food also plays a role in this adaptation process and we can relieve stress by enhancing nutrients such as magnesium.
These symptoms of tiredness, malaise, apathy, and sleep problems are also related to the so-called spring astheniaAlthough there is no scientific consensus about it and it is not considered a medical problem, several symptoms are recognized that can affect different people to a greater or lesser extent. The most obvious and repeated is that lack of energy that, to a large extent, is due to the rest problems and stress accumulated.
We know that magnesium is an essential mineral that is involved in various basic functions of the body and is even essential in the absorption of calcium and vitamin D. It also helps reduce oxidative stress and can benefit those who seek increase bioavailable testosteronea fundamental hormone for body composition that also affects mood and sports performance.
Both the EFSA and nutrition experts such as Juan Revenga recommend trusting food from a balance diet to ensure the intake of magnesium that we need, a more effective, economical and healthy way than through supplements, which are also usually very expensive.
The foods richest in magnesium are also those that can help us improve our mood and combat the effects of anxiety and stress, thus improving rest. And a great way to enhance those beneficial effects is enjoying in the kitchen with healthy snacks and nutritious, snacks perfect for the weekend.
Non-Microwave Fried Almonds
Arrange the raw and peeled almonds in a microwave-safe container. Add between 2.5 and 5 ml of good extra virgin olive oil, and a very light pinch of salt. Stir well so that all the almonds are impregnated and put the lid on, if any. Otherwise, use a microwave lid.
Heat for 2 minutes at medium power. Stir and reheat for 1 minute now at full power. Stir and heat again in intervals of 30 seconds at medium power, until they have the desired toasted point. Serve with coarse salt and, if desired, a little extra virgin olive oil, stirring well.
Full recipe | How to make fried almonds in the microwave: the easiest and fastest snack (and also with fewer calories)
Goat cheese and sesame bonbons
Ingredients. 200 g raw sesame seeds, 75 g sugar, 15 g water, 300 g rindless goat cheese, 100 g cream cheese, 5 g honey.
Elaboration. Put the sesame seeds in a pan and sprinkle them with the sugar and water. Heat over medium heat, stirring often, until the sugar has dissolved. Spread the sesame on a sheet of parchment paper and let cool. Once cold, we pass a rolling pin over it to separate the seeds. In a deep bowl, crush the goat cheese and mix with the cream cheese. Stir well, add honey and mix. We keep in the fridge for an hour. We take small portions and pass through the sesame. We roll to help cover well with the seeds while correcting the shape so that they fit perfectly. We keep cold.
Full recipe | Goat cheese and caramelized sesame bonbons. appetizer recipe
Whole grain crackers with seeds
Ingredients. 130 g wholemeal spelled flour, 100 g wholemeal rye flour, 8 g salt, 30 g extra virgin olive oil, 120 ml (approx.) water, 180-200 g mixture of seeds and raw pips .
Elaboration. Preheat the oven to 180º C. Mix the flour with the salt to break up the lumps. Add the seeds, olive oil and water, and knead until it has a malleable consistency, somewhat hard but does not break when crushed. Add a little water if it is too dry. Roll out to form a square or rectangle approximately 30 cm on each side. There should be a thickness of less than 5 mm. Cut long strips with a knife, and distribute them on baking trays with non-stick paper. Paint with a little water or oil, and add more seeds on top, pressing gently. Bake for about 12-15 minutes, being careful not to burn. Wait for them to cool almost completely before breaking them into bite-size portions with your hands.
Full recipe | Whole grain crackers with seeds, spelled and rye: recipe for snacking
Pumpkin and sunflower seed pesto
Ingredients. 200 g of sunflower seeds, 200 g of pumpkin seeds, 1/2 lemon, 125 ml (approx.) of extra virgin olive oil, salt, black pepper and optional flaked brewer’s yeast or grated cheese.
Elaboration. Preheat the oven to 200ºC and mix the sunflower seeds on a baking tray lined with parchment paper. Spread out in a single layer and toast for about 5-10 minutes, making sure that they just start to brown. Let cool. Place in a food processor or blender with the lemon zest and start grinding at short intervals until a granular powder remains. Add a little salt and pepper, and grind a little more. Add half of the oil and blend. Add a few drops of lemon and continue adding oil little by little until you have a creamy but not very liquid texture. We want it to be dense so we can use it as pate. Taste and correct for salt. Mix with a little flaked brewer’s yeast for a touch of cheese flavor, optional.
Full recipe | Pumpkin and sunflower seed pesto: recipe for snacking or sauce
Savory herb muffins with cheese and pine nuts
Ingredients. 1 tsp fennel seeds, 150 g grated semi-cured cheddar or goat cheese, 180 g flour, 1 tsp baking powder, 4 tbsp oat flakes, 400 g finely grated peeled carrot, 80 g herbs fresh washed and chopped (basil, oregano, dill…), 1 M egg, 100 g melted butter, 125 ml milk, 40 g pine nuts.
Elaboration. Preheat the oven to 180ºC. We cover the molds with non-stick paper molds. Lightly toast the fennel seeds in a frying pan without oil, mix them with the salt in a mortar and chop them. Mix the flour with the yeast and the oat flakes. We mix the grated carrot with the herbs, the egg, the melted butter, the milk, the salt with the fennel seeds and about two thirds of cheese. Add the flour mixture and about two thirds of the pine nuts. We distribute the dough in the molds, sprinkle with the cheese and the remaining pine nuts and cook them for approximately 30 minutes.
Full recipe | Spicy herb muffins with cheese and pine nuts
Spiced Chickpeas
Ingredients. 1 teaspoon of garlic powder, 1 teaspoon of ground cumin, 1 and 1/2 teaspoons of sweet paprika, 1/2 teaspoon of black pepper, 1 teaspoon of salt, 1 tablespoon of brown sugar (optional), 30 g of juice lemon, 400 g of drained cooked chickpeas.
Elaboration. Preheat the oven to 200ºC and line a baking tray with non-stick paper. In a bowl, mix all the spices with the salt and lemon juice. Dry the chickpeas with kitchen paper, add them to the bowl and stir carefully so they don’t fall apart. Pour the mixture into the tray that we have prepared and spread it well. Bake for 40 minutes at 200ºC, stirring from time to time so that the chickpeas cook.
Full recipe | Spiced chickpea snacks. Recipe to not stop pecking
Walnuts and almonds with rosemary, thyme, tangerine and lemon
Ingredients. 200g shelled raw walnuts, 200g shelled raw almonds, 40g butter, 10ml honey, 2 sprigs fresh thyme or a little less dry, 2-3 sprigs fresh rosemary or a little less dry (both well washed, dried and chopped the leaves), 1 pinch of sweet or hot paprika, 1/2 teaspoon of granulated garlic, 1 lemon, 1 tangerine, coarse salt.
Elaboration. Melt the butter in a large pan over low heat, add the honey and mix. Add the herbs, a pinch of paprika, the garlic, the zest of half a tangerine and half a lemon. Add 15 ml of lemon juice and a little more tangerine juice. Stir and let it heat up for 1 minute. Incorporate the nuts, splitting some nuts so that they are not all whole halves, and stir gently so that they are well impregnated with the mixture, adding a pinch of salt. Cook, stirring, for about 5-6 minutes, or until toasted to your liking. Let cool uncovered before serving with coarse salt to taste.
Full recipe | Walnuts and almonds with rosemary, thyme, tangerine and lemon
Direct to the Palate | 69 healthy snacks, for all tastes and needs, that you can prepare at home to calm your hunger between meals
Direct to the Palate | Nine healthy snacks in case you have to have dinner very late (or have done it very soon)