Though we may not hear about this nutrient as often as we should, magnesium is a mineral that’s essential to our vitality.
For a start, magnesium plays a role in the function of our nerves and muscles, and helps to regulate our heart rate. Because of its role in muscle and nerve function, making sure we get an adequate amount of magnesium is helpful for warding off muscle cramps, headaches and maintaining regular digestion. Magnesium also helps to manage our blood glucose levels, regulate blood pressure, and promote hormone and energy production. If you're looking to maintain or build your bone strength, then magnesium is your answer. All in all, magnesium is kind of a rockstar.
The National Health Institute recommend that women get approximately 310 to 320 milligrams per day, and men should aim for about 400 to 420 milligrams per day. The reality is, many of us fall short, especially if we're eating the standard American diet.
One of the ways I work to help my clients, is to find foods that are naturally high in the nutrients they need rather than relying on supplements. Some of my favorite sources of magnesium are leafy green vegetables, beans, seeds and nuts, and especially hazelnuts!
One quarter cup of hazelnuts has 55mg of beneficial magnesium to contribute to your daily requirement. And if you're going to enjoy hazelnuts, I say why not enjoy them baked in these delicious Hazelnut Cinnamon Rolls!?
Hazelnut Cinnamon Rolls
- 3/4 cup hazelnut meal*
- 1 cup arrowroot starch; plus a few more to prevent sticking
- 1/4 cup coconut flour (1oz)
- 1 tablespoons baking powder
- 1/2 teaspoon baking soda
- 1/2 cup pumpkin puree
- 1/4 cup coconut oil. liquid (2oz)
- 1/4 cup coconut milk (2oz)
- 1 tablespoon lemon juice
- 2 Tablespoons cinnamon
- 2 Tablespoons xylitol or erythritol
- Other additions: nutmeg, stevia, dried fruit, nuts, chocolate chips
*Tigernut flour and almond meal are also great substitutes, you can also grind your own hazelnuts instead.
Filling: I used the icing Recipe below
- 1/2 cup soaked cashews
- 4 Tablespoons coconut butter
- 1/2 cup Coconut Milk
- 2 tablespoons pumpkin puree
- 1 Tablespoon lemon juice
- 1/4 teaspoon cinnamon
- *stevia to sweeten
Preheat oven to 350 degrees.
In a large bowl place all the dry ingredients and give them a good stir. Next add in your pumpkin puree, coconut oil, coconut milk, and lemon juice. Continue to mix the ingredients together.
On a clean surface, toss around some of your extra arrowroot starch. This is where you’ll work you presumably sticky batter. Continue to knead the dough and add a bit of arrowroot starch at a time until the dough is less sticky and a little easier to work with.
Once the dough is in working order for you, roll your batter into a rectangle shape. Spread the deliciously simple filling over the batter, then roll baby, roll!… carefully that is!
Once you have it "nicely" rolled, begin to slice your rolls and place them cut side down on a lightly greased pie pan. Bake your buns in the oven for 30 minutes. When finished, let them cool before frosting, then devour to your beautiful heart’s content!
To make the frosting, simply puree the ingredients until smooth and creamy. No cashews? No problem, just add more coconut butter.