Magnesium Magic Bars
One of the things that was most important to me when writing The Nourished Mother was to create recipes that were both delicious and specifically crafted to help you get in the nutrients that you need most in postpartum and motherhood.
A perfect example of this is these Magnesium Magic Bars - a one-handed, super tasty and freezer-friendly snack recipe that contains the top natural food sources of magnesium, a mineral most women are low in and that makes a massive difference to your energy, nervous system, digestion and so much more!
Why is Magnesium so important in Postpartum and Motherhood?
Magnesium has been nicknamed “Mom-nesium” because it is one of the most essential, often lacking nutrients in motherhood that can make a huge difference in how you feel and how your body operates.
Magnesium is a mineral that’s not stored and is used up in high amounts each day, so we need to get lots from food. The realities of postpartum life (things like interrupted sleep, a heavier mental load and stimulation) mean that magnesium is both used up more quickly and needed in higher supply.
Being low in magnesium can create or worsen postpartum experiences or ‘symptoms’ we’ve been told are normal - heavy exhaustion, energy crashes, the feeling of being wired-but-tired at night, brain fog, a lower capacity to regulate mood and deal with stress, anxiety, and overwhelm. And if you have a decreased or absent appetite, especially if you’re breastfeeding, this can be a sign you’re low or deficient in this important mineral.
On the other hand, by getting more magnesium into your diet in postpartum and motherhood, you’re directly helping your body produce more energy (magnesium is a a co-factor for ATP, your cells energy), calm your nervous system, and feel more able to deal with fatigue, stress, and overwhelm.
What’s more is magnesium is also helpful to your blood sugar balance, which can be harder to control in postpartum (and can impact sugar cravings, mood swings, and afternoon energy crashes), relaxing your muscles and healing your tissues after birth, plus it can help you avoid constipation - its truly a motherhood master mineral!
If you’re breastfeeding, your need for magnesium is even higher!
Because magnesium is so important to feeling as good as you can in postpartum and motherhood, I developed several recipes in The Nourished Mother Cookbook specifically to help you get in more, including these delicious Magnesium Magic Bars!
Why These Magnesium Magic Bars are Actually Magic for Postpartum
These Magnesium Magic Bars are full of some of the most magnesium-rich and postpartum supporting ingredients you can pack into a delicious chocolate snack!
Almond butter: Protein-rich, and full of minerals like magnesium and healthy fats that keep energy steady (a lifesaver for middle-of-the-night feeds).
Pumpkin seeds: Super high in magnesium and zinc, which help with relaxation, healing and rest.
Puffed quinoa: Add crunch and plant-based protein, while also offering minerals like magnesium (of course!) and iron.
Coconut oil: Provides medium-chain fatty acids, which are quick-burning fats that can help with energy and hormone support.
Maple syrup: Natural sweetness plus trace minerals like manganese and zinc—both needed for tissue repair.
Dark chocolate (70% cacao): Not just a mood-lifter, but also packed with antioxidants and magnesium to support your nervous system and help with stress, mood, and unwinding.
Oats: A grounding whole grain for complex carbohydrates, rich in fiber and a traditional galactagogue (supporting healthy milk supply).
Ground flaxseed and hemp seeeds: Supports digestion and hormone balance by providing key fats and proteins
Sea salt: Balances the sweetness and replenishes electrolytes (so key for breastfeeding moms).
How to Make Magnesium Magic Bars (Step-by-Step)
Melt the base mixture.
In a small saucepan over low heat, combine the almond butter, coconut oil, maple syrup, and dark chocolate. Stir slowly and continuously until everything melts into a smooth, glossy mixture.Add the flavor boost.
Once melted, remove from the heat and stir in the vanilla. This adds depth and warmth without overpowering the chocolate.Mix the dry ingredients.
In a large mixing bowl, combine the oats, puffed quinoa, hemp seeds, ground flaxseed, pumpkin seeds, and sea salt. Stir to evenly distribute the seeds and grains.Bring it all together.
Pour the melted chocolate mixture over the dry ingredients. Stir well until every oat, seed, and puffed quinoa is coated.Press into the pan.
Line an 8 × 8-inch baking pan with parchment paper. Pour in the mixture and use the back of a spatula to press it down firmly and evenly.Make the crispy chocolate topping.
Using the same saucepan, melt the remaining dark chocolate chips and coconut oil over low heat. Stir until smooth, then fold in the puffed quinoa so it’s evenly coated.Finish the bars.
Spread the crispy chocolate topping evenly over the pressed bar base. Use a spatula to smooth it out to the edges then sprinkle on some coarse sea salt, if using.Chill until firm.
Refrigerate for at least 1 hour, or until the bars are fully set. Slice into squares or rectangles.Store and enjoy.
Keep the bars in an airtight container in the fridge for up to a week, or freeze them for up to 3 months. Tip: layer with parchment paper to keep them from sticking together in storage.
Magnesium Magic Bars FAQ
1. Why are these called “Magnesium Magic Bars”?
The key ingredients are full of magnesium, one of the most important minerals for feeling good in postpartum and motherhood! Some of the best natural food-sources of magnesium are pumpkin seeds (or pepitas), almonds, quinoa, hemp seeds, dark chocolate, flax and oats - all of which you can find in this recipe! Many postpartum moms are low in magnesium, so these bars are a delicious way to boost your intake.
2. Can I make these without puffed quinoa?
Yes! If you can’t find puffed quinoa, puffed rice makes a perfect substitute. The texture will still be light and crispy.
3. Are these freezer-friendly?
Definitely. Once the bars are cut, freeze them in a single layer on a baking sheet, then transfer to a freezer bag with parchment paper between layers. They’ll be best quality for about 3 months. Just thaw in the fridge or enjoy straight from the freezer for a firmer bite.
4. Can I make these dairy-free?
Yes — just be sure to use dairy-free dark chocolate chips. The rest of the ingredients are naturally dairy-free!
5. Are these gluten-free?
Yes! These bars are naturally gluten free (as are the other recipes in the book!)
Magnesium Magic Bars Recipe from The Nourished Mother Cookbook
15 minutes Prepping
1 hour Cooling
Makes 1 8 x 8-inch pan
Base Layer Ingredients
½ cup almond butter (thin, not too thick)
3 tbsp coconut oil
⅓ cup maple syrup
¼ cup dark chocolate chips or chopped dark chocolate (70% cacao)
1 tsp vanilla extract
¾ cup oats
½ cup puffed quinoa
¼ cup hemp seeds
2 tbsp ground flaxseed
¼ cup pumpkin seeds
¼ tsp sea salt
Crispy Chocolate Topping
½ cup dark chocolate chips
1 tsp coconut oil
⅓ cup puffed quinoa
Optional: A sprinkle of coarse sea salt before refrigerating
How to Make It
In a small saucepan over low heat, melt almond butter, coconut oil, maple syrup, and chocolate chips, stirring until smooth. Remove from heat and stir in vanilla.
In a large bowl, combine oats, puffed quinoa, hemp seeds, flaxseed, pumpkin seeds, and sea salt.
Pour the melted mixture over the dry ingredients and stir well.
Press the mixture firmly into a parchment-lined 8×8-inch pan, smoothing the top.
For the Crispy Chocolate Topping, melt chocolate chips and coconut oil in the same pot you used earlier on low heat. Stir in puffed quinoa until coated.
Spread the Crispy Chocolate Topping mixture evenly over the bars, then sprinkle on coarse sea salt (if using).
Refrigerate for at least 1 hour until firm, then slice into bars.
Storage: Keep in an airtight container in the fridge for up to 1 week, or freeze for longer storage.
More Nourishing Recipes For Postpartum + Family Life
If you loved these bars, you’ll find even more one-handed, nourishing snacks, quick protein staples for easy meals, family recipes packed with nutrients, and breastfeeding-friendly favorites inside The Nourished Mother. Pre-order your copy today and stock your kitchen with support for every season of motherhood!