Autumn is a season that people love and hate. The lukewarm temperature, fruitful results, people can't put it down, and the discomfort caused by autumn dryness and lack of autumn can't be avoided. In autumn, people have a good appetite and sleep soundly, but they always feel sleepy, often in a daze and depressed, which greatly affects the efficiency of work and study. This is a typical performance of "spring is sleepy and autumn is lacking". To combat the lack of autumn, we must first ensure adequate rest, try to avoid staying up late, and at the same time pay attention to adjustment in diet. Magnesium is very important to our human body. It participates in many metabolic activities of the body. Eating some foods rich in magnesium will help to relieve autumn deficiency and refresh yourself. Here are six common high-magnesium foods, which are nutritious and affordable. Let's take a look ~

Porphyra is an algae plant of Ericaceae, which is widely planted in China. Porphyra is a kind of food with high nutritional value, which is rich in crude protein, dietary fiber and various minerals, especially potassium, calcium and magnesium. Among them, every100g of laver contains 460mg of magnesium, which is known as the "treasure house of magnesium". The main way to eat laver in our daily life is to make soup. In fact, laver can be eaten in more ways. Share a breakfast cake with you, which is simple, nutritious and delicious.

Recommended recipe: laver and shrimp omelet

Ingredients: half a slice of laver, 2 eggs, 5 fresh shrimps, appropriate amount of oil and salt, appropriate amount of chopped green onion and appropriate amount of flour.

1. First, clean the fresh prawns, peel off their shells, take out the shrimp thread and chop them into small shrimps.

2. Wash laver and tear it into small pieces for later use.

3. Beat 3 eggs of laver, add shrimp, 2 spoonfuls of flour, appropriate amount of chopped green onion and a little salt, and then stir into a paste.

4. Preheat the pan, pour in a little cooking oil and spread it out, then pour the prepared laver egg paste into the pan, spread it out with a shovel, fry until the bottom is fixed, then turn over and fry the other side until the color is golden, and then take out the pan.

5. Cut the prepared laver egg roll into small pieces, then put it on the plate and serve it.

Millet is a very common grain in our life, and it is recognized as a good food for nutrition and stomach protection. Of course, millet is also a kind of food with balanced nutrition, which contains many vitamins, amino acids, dietary fiber and many mineral components, especially magnesium, and it contains about 80 mg per 100 g of millet. It's cold in autumn, so eating more is good for us. The common way to eat millet is to cook porridge and make various cakes and snacks. Of course, it is also good to put some millet into the rice paste at breakfast or dinner, which is fragrant and slippery and deeply loved by family members.

Recommended recipes: millet, oats, corn, red dates and rice paste.

Ingredients: 20g millet, 30g fresh corn kernels, oatmeal 10g, 4 red dates, and 800g clean water.

1. Wash millet and fresh corn kernels respectively. Oats can be replaced by oats, which can increase the smooth taste of rice paste.

2. Wash the red dates, cut them from the middle, remove the stone and cut them into small pieces for later use.

3. Put all the ingredients into a high-speed blender, inject 800g of water, or adjust according to the number of people, but pay attention to the red line marked on the wall-breaking machine.

4. Start the high-speed mixer, select the rice paste function key, and start the countdown for about 30 minutes.

5. Pour the cooked rice paste into the bowl. If you like sweet mouth, you can add some sugar or honey to taste.

Autumn is the harvest season, in which peanuts are one of the representative foods in this season, and the shavings are born around August 15 every year. Peanut, as a common dried fruit in our life, has the reputation of "longevity fruit", which shows its position in people's minds. Peanut is also a kind of food with high magnesium content, and the magnesium content per 100 g peanut kernel is about 178 mg. Make peanuts into peanut butter and eat a spoonful every day, which is nutritious and adds vitality to life.

Recommended recipe: homemade peanut butter

Ingredients: 400g peanut, 0/5g sugar/kloc-0, 3g salt.

1, clean the peanuts, then drain the water, put them in a baking tray, spread them out, and send them to the oven. Bake at 180 degrees for about 15 minutes, and cook the peanuts.

2, roasted peanuts, gently knead by hand, remove the peanut skin on its surface.

3. Put the peanuts into a high-speed blender or a cooking machine, add sugar and salt at the same time, and start stirring. You can choose the fruit and vegetable button or the milkshake button, and beat the peanuts first.

4. Pause 15-20 seconds after the peanuts are broken, then continue to beat, pause 15 seconds, then continue to beat, and so on, until the peanuts beat out grease and the texture becomes fine peanut butter.

Prepare a clean jar, disinfect it in advance, then put peanut butter in the jar, seal it and keep it, which is very convenient to carry around.

6. The prepared peanut butter can be spread on bread, mixed in noodles, or seasoned, all of which are very fragrant.

In beans, the content of magnesium is relatively high, especially black beans, soybeans, mung beans, lentils and so on. You can eat more at ordinary times, and you can often eat tofu. It is not only rich in magnesium, but also rich in nutrients such as protein and calcium, and it is delicious and easy to digest. Tofu can be made into soup, stuffing, snacks, and of course it can also be transformed into various dishes for our table.

Recommended recipe: crispy tofu with tomato sauce

Ingredients: old tofu 1 400g, white sesame seeds, chopped green onion, a little corn starch and corn oil.

Sauce: 3 tbsp tomato sauce, 1 tbsp soy sauce and white vinegar, half a tbsp oyster sauce, 1 tbsp white sugar, a little white pepper, a little salt and 1 tbsp water starch.

1. Put the tofu in a steamer, steam it for 5-8 minutes, then take it out and let it cool.

2. Cut the tofu into rectangular thick slices with a thickness of about half a centimeter. Punch holes in the surface with a toothpick to facilitate the taste, and then coat it with thin corn starch to absorb the water on its surface.

3. Pour the cooking oil into the pot, put the tofu into the pot and fry it on medium heat until the upper and lower sides are golden yellow. You can fry it for a while, so it will taste more crisp.

4. Pour tomato sauce, soy sauce, oyster sauce, white vinegar, sugar and pepper into a bowl, add 2 spoonfuls of water and stir well.

5. Pour a little cooking oil into the pot, pour the prepared juice, then pour the tofu, pour the juice on the surface of the tofu to make it tasty, and then add water starch to thicken the soup.

6. Finally, sprinkle with white sesame seeds and shallots to enhance fragrance, and turn off the fire and serve.

Potatoes, also known as potatoes, are very common in life, cheap and storable, and are basically essential vegetables for every family. Because potatoes grow in soil, they are rich in mineral components, especially potassium and magnesium. In many areas of our country, autumn is also the season to harvest potatoes. As seasonal vegetables, we might as well eat more. Potatoes can be fried, stewed, steamed and fried. Today I will share with you a potato salad, which is suitable for all my friends.

Recommended recipe: potato and egg salad

Ingredients: 300g potatoes, 2 boiled eggs, ham sausage 1, half a cucumber, proper amount of Cupid salad dressing, onion 1, 3g salt, a little olive oil and a little balsamic vinegar.

1. Clean potatoes, then cut them into thick slices, put them in a steamer, steam them thoroughly with high fire, and peel them while they are hot.

When steaming potatoes, we cook the eggs, then peel them, one egg is cut into small pieces, and the other egg is crushed with a spoon.

3. Wash the cucumber, cut it into thin slices, diced the ham sausage and chopped the onion for later use.

4. Press potatoes into mashed potatoes. You can handle them as carefully as possible with a rolling pin.

5. Pour cucumber slices, diced onion, diced ham and chopped eggs into mashed potatoes and stir well.

6. Pour in the right amount of salad dressing, balsamic vinegar, salt and olive oil, mix well again, and add chopped eggs for decoration.

7. If you like to eat black pepper, you can add a small amount of chopped black pepper to taste.

Mushroom foods contain a variety of trace mineral elements, and the content of magnesium per100g of Tricholoma is about167mg. At the same time, Tricholoma contains more selenium, amino acids, protein and dietary fiber. Tricholoma is delicious It can be made into soup or cooked. You can cook simply without too much seasoning.

Recommended recipe: stir-fried Tricholoma

Ingredients: 300g Tricholoma, 5 rape seeds, 3 cloves of garlic, appropriate amount of black pepper, soy sauce 1 teaspoon, and appropriate amount of oil and salt.

1, Tricholoma is a kind of food that can't be preserved. Try to buy it while eating, and don't buy too much at a time. Clean Tricholoma, and air dry for later use.

2. Prepare 3 cloves of garlic, peel and cut into minced garlic for later use.

3. Prepare some small vegetables, I use rape. After washing, separate the leaves from the vegetables and cut them into small pieces.

4. Pour an appropriate amount of cooking oil into the pot, add half of minced garlic and stir-fry until fragrant, then add mushrooms and stir-fry first, so that you can shake the pot and avoid frying.

5. After frying one side until the color turns yellow, turn over and continue frying the other side until the mushrooms are cooked, and then add the other half of minced garlic and stir fry.

6. Put the part of the rape gang into the pot, stir fry until it is broken, cook it in soy sauce, and season with a little salt.

7. Put some rape leaves into the pot, stir-fry quickly until they change color, and finally add a little black pepper and turn off the heat.