Magnesium is a particularly important mineral that is difficult to obtain in sufficient quantities through diet alone. Stress, exercise, high phytic acid foods, coffee and tea consumption can increase the excretion of magnesium from the body, making magnesium deficiency a common phenomenon: supplementation is of paramount importance for almost everyone. Although oilseeds and nuts are generally high in magnesium, because of their phytic acid content, we should try to get it from other sources, such as regular consumption of certain vegetables and herbs.

Add 10 ml of cold water to 100 g of sushi rice and stir the rice grains by hand until the starch dissolves into the water (the clear water will become cloudy). Drain the starchy water and add 10 ml of clear cold water again. Repeat this process a few times so that your rice does not become too sticky. If you have a rice cooker, cook the rice on the steam program, if not, put it in a pot and cook it in 1.5 times the amount of salted water. Transfer the cooked rice to a bowl, mix in a few tablespoons of rice vinegar, 1 teaspoon of sugar or sweetener and when completely cooled, form small rolls with slightly moistened hands.

You will need 100-120 g of fresh, skinless salmon trout. In a mixing bowl, measure out 40 grams of salt and 20 grams of sugar and add 1 litre of cold water. Stir until the salt and sugar are dissolved. Place the fish in the bowl and refrigerate for 20 minutes. The salt will start to 'cook' the fish and also give it some flavour. After 20 minutes, pour the salt/sugar solution off the fish and wipe dry with a kitchen towel. Finally, use a sharp knife to cut thin slices of the trout. Place a slice of fish, a dollop of wasabi or mayonnaise horseradish and a teaspoon of salmon or trout caviar on a small roll of rice. Eat fresh and not chilled.

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