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Potassium is a mineral that is essential for the heart to work normally. Think of it as your body's your little traffic director, because it signals your heart to pump the blood through your system. Low potassium is associated with high blood pressure, heart disease and stroke to name a few negatives but I'll stay focused. The good news is that we can get Potassium naturally on a daily basis with each meal. Since I'm currently on day 19 of a 30 day food detox, I'll share my recipe for a Potassium rich breakfast drink and a chart with a few foods that are packed with this mineral. Grown folks should have about 2,000 milligrams of Potassium daily.
potassium rich FRUIT Lets get it in with Banana breakfast drink flavored with Cinnamon and Vanilla. Yeah....sweet, creamy stuff that's good for you. Bananas yield more than 400 milligrams of Potassium. It's a good go to snack and blends well with other fruits for smoothies and salads. Make a potassium infuse Smoothie.
Potassium rich VEGETABLES
My taste buds get excited when spinach hooks up with tomatoes. Small but mighty with 500 - 900 milligrams of potassium. Cooked, juiced or sliced they deliver. Be creative. Fresh tomatoes are not just for salads. Have a juicy slice on a sub or burger. TOMATOES have the second highest source of potassium amoungst fruits and vegetables.
If you really need to boost your potassium intake, try a BAKED potato which have more potassium than bananas. Noticed I said BAKED. Choose a potatoe that has a thinner, tender skin like Red Skins or Gold Yukons. Foil wrap in kosher salt for a moister potato. Depending on the size the potato can have over 1000 mgs of potassium with the skin on.
Potassium rich LEGUMES I have to start out with the saying...beans, beans good for your heart, the more you eat, ( you finish the rest). My research shows kidney beans have the greatest level of potassium. I have them at least once a week. I prepare the dry beans with onion and smoked turkey, divide the batches and freeze. Add tomatoes and broth for a rainy day bean soup. Beans provide anywhere from 500 to over 1,000 milligrams per cup. I use the crockpot to slow cook my beans and garnish a hot bowl with parsley and side of cornbread.
In the Kitchen
Potassium rich grocery list. Get it in for breakfast, lunch and dinner.
Who has what? Depending on the source the figures go up and down but here's the average milligram for some of my favorites:
The Beetles - Yesterday Sway back and forth mellow music. Good reflection lyrics to play when your in the mood for a throwback classic. Quiet time music while you're in the kitchen doing your prep work.
Banana Breakfast Drink
Thank you for visiting.
Heidi L. Smith