5 recipes that will help relieve muscle cramps
Muscle cramps and nighttime leg cramps are characterised by an inconvenient and painful tightening of a muscle, that will last for several minutes and may happen frequently. It is usually associated with pregnancy, regular exercising or vitamin deficiencies. So, here are 5 recipes using foods that will boost vitamin deficiencies, and will help relief muscle cramps.
The most effective foods that will help relieve muscle cramps have to be rich in potassium, calcium and magnesium. This is because such vitamins, if depleted in the body, have been associated with frequent episodes of muscle cramping.
The foods bellow, have been reported to be rich in magnesium, potassium and calcium. So, the 5 recipes that will help relieve muscle cramps are based on them. They are: Dark chocolate, Avocados, banana, brocolli, black beans, beef, dates, kale, beets and tahini
1) Dark Chocolate Smoothie
1 mango, peeled and pitted.
1 cup frozen blueberries.
3 cups baby spinach.
1 tablespoon chia seeds , soaked for 5 minutes.
2 tablespoons cacao powder.
8 ounces of homemade almond milk.
1 teaspoon of honey, agave or maple syrup (optional, to add more sweetness if desired)
Add the liquid to your blender, followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.
2) Broccoli, beet and kale brown rice with pesto
2 tablespoons coconut oil or olive oil
1 inch medium beet peeled and chopped into ¼- cubes
1 large crown broccoli chopped into florets
¼ red onion finely chopped
4 cloves garlic minced
½ leaves head Russian red kale leaves chopped, about 4
1 cup dry short grain brown rice
1/4 cup to 1/3 basil pesto sauce plus more for serving, store-bought or homemade
Cook the rice according to package instructions. While the rice is cooking, prepare the veggies.
Heat the oil over medium-high in a skillet or wok. Add the chopped beet, cover and cook, stirring occasionally, until beet turns bright red and begins to soften, about 8 minutes.
Add the broccoli and red onion and replace the cover. Continue cooking, stirring occasionally until the broccoli turns bright green and has softened, about 5 to 8 minutes.
Add the garlic and kale, cover, and cook until kale has wilted, about 2 minutes.
Add the brown rice and pesto sauce and stir together well so that everything is combined and heated through. Taste the mixture for flavor and add sea salt to taste. Serve heaping bowls with additional pesto sauce to taste.
3) Black Bean Hummus with Tahini
1 (15 ounce) can black beans, rinsed and drained
1/4 cup tahini paste
1/4 cup plain yogurt
1 tablespoon minced garlic
1 tablespoon lemon juice
1 tablespoon olive oil
1 teaspoon salt
1 teaspoon olive oil, for drizzling
Combine the black beans, tahini, yogurt, garlic, lemon juice, 1 tablespoon olive oil, and salt in the bowl of a blender or food processor; blend until smooth. Chill 1 hour before serving. Drizzle with 1 teaspoon olive oil to garnish.
4) Skirt Steak with Beets and Greens
3 to 4 medium red or yellow beets (1 1/2 pounds total), peeled and cut into 1/2-inch wedges
3 tablespoons extra-virgin olive oil
Coarse salt and ground pepper
1 skirt steak (1 1/2 pounds), cut into 4 equal pieces
1 bunch Swiss chard (12 ounces), ribs cut away and discarded, leaves cut into large pieces
2 teaspoons red-wine vinegar
Preheat oven to 400 degrees. Place beets on a large sheet of foil; drizzle with 1 tablespoon oil and season with salt and pepper. Fold foil to make a packet and crimp edges to create a tight seal. Place on a rimmed baking sheet and roast until beets are tender, 25 to 30 minutes.
Meanwhile, in a large skillet, heat 1 tablespoon oil over medium-high. Season steaks with salt and pepper and cook until medium-rare, 3 to 6 minutes per side (depending on thickness). Transfer to a plate to rest.
Wipe skillet clean with a paper towel; return to stove. Heat 1 tablespoon oil over medium-high. Add Swiss chard; cook, stirring constantly, until wilted, about 2 minutes. Add beets and vinegar; season with salt and pepper and toss to combine. Thinly slice steak against the grain and serve with beets and greens.
5) avocado and date smoothie
1 banana, fresh or frozen
1 cup of coconut milk or nut milk
2 dates, pitted
½ large avocado, peeled
1 tsp vanilla extract
3-4 cubes of ice, if you like a colder smoothie
cacao nibs (like these) and coconut flakes (like these) for garnish
Place all ingredients in blender.
Process to creamy consistency
Garnish with cacao nibs and coconut flakes, if desired. Enjoy!
For a more comprehensive list of foods that will help relieve muscle cramps,click here. Also, you may want to find out why mustard may relieve muscle cramps, and the importance of hydration before and after exercise, in order to avoid exercise – induced muscle cramps.