Potassium Rich food and recipes

There are so many reasons you need to make sure you consume an adequate amount of Pottasium Rich food daily. An important electrolyte, potassium is also the third most abundant mineral in the body.

Pottasium Rich food is a key player in good health, but you may not be getting enough from food. Here’s how potassium contributes to good health, and how to get the potassium you need.

Pottassium Rich food is part of every cell in the body, and life would be impossible without it.

potassium is often taken for granted, in spite of its role in maintaining fluid balance, and keeping your brain, nerves, heart, and muscles functioning normally on a constant basis.

Potassium is important to eat enough potassium every day to feel your best and to help prevent certain chronic conditions.

Falling short on potassium on a regular basis could jeopardize your long-term health in more ways than one.

Home cooking determines potassium levels in produce, too. Boiling depletes potassium.

For example, a boiled potato has almost half the potassium of a baked potato. To preserve potassium, eat fruits and vegetables raw, or roast, or lightly steam them.

When dining out, increase potassium by ordering a salad, extra steamed or roasted vegetables, bean-based dishes, fruit cups, and low-fat milk instead of soda.

However, the majority of Americans don’t get enough potassium from their diets. This is mainly due to a lack of fruits and vegetables in the typical Western diet. In the United States, it’s recommended that healthy adults consume 4,700 mg daily.

Getting enough dietary potassium is essential for bone and heart health. It’s vital for people with high blood pressure, and it may decrease heart disease and stroke risk.

Easy five minute fruit smoothie recipe

let’s make Refreshing Drink for glowing skin

If you have lost that natural glow to stress & age , then its time to indulge in this yummy , healthy refreshing drink for glowing skin. we are going to share the recipe of a concoction using cucumbers , ginger , mint & lemon, that will bring your lost glow back.

Additionally, we all crave for something refreshing to quench our thirst. This 5 minute recipe will leave you feeling hydrated and wanting for more. The goodness of greens and cucumbers makes this drink not only rich in nutrients but also wholesome. 

Furthermore , Cucumber’s Potassium And High Water Content Aid Hydrating Effect , Cucumbers Are An Anti-Ageing Superfood. It Relieves Joint Pain (Arthritis /Gout )And Aids In Weight Loss By Keeping Us Full With Its Fiber Content . Cucumber Helps To Prevent Headaches And Fights Cancer With Its Antioxidants Properties. It Helps With Diabetes Management And Blood Pressure Control.

Ginger improves the health of your skin with antioxidants, increased blood circulation, and antiseptic properties. The antioxidants protect the skin from UV rays and slow the breakdown of collagen, making the skin look younger and tighter.

Mint is well known for its high anti-bacterial and anti-inflammatory properties. This makes it potentially an excellent treatment for acne and acne scarring. It is said to thoroughly cleanse the skin and unclogs pores, which are contributing factors to acne.

Lime helps rejuvenate your skin and protects it from infections, thanks to its antioxidant, disinfectant and antibiotic properties.

Sabja seeds naturally detoxify the body and clear our internal system. This keeps our skin looking flawless keeping acne or any kind of breakouts away.

Let’s start with the recipe!

Total time: 5 minutes

Serving: 1

Also try out how to make banana yoghurt smoothie!

Ingredients to make Skin glow drink:

Mint leaves: 4-5 

Cucumber: 1 with peel

Ginger : 1/2 inch

lime juice: 1 tbsp

Soaked Sabja seeds : 1 tablespoon

Honey: 1 tsp (optional)

Method of preparation:

  • In a mixing jar, add mint leaves, chopped cucumber, ginger, lime juice & honey . Blend for 2 minutes until smooth and your easy and quick skin glow drink is ready!
  • Now add soaked sabja seeds in a glass and pour this drink over. enjoy !!

To make more servings, increase the quantity of ingredients according to your servings and serve chilled!

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How to make Potassium packed smoothie at home

This Potassium packed Smoothie is creamy, fruity and tasty , made with potassium-rich foods including avocado, coconut water, spinach, orange, and banana.

Moreover this Smoothie is loaded with potassium-rich foods. All the ingredients in this smoothie is high in potassium.

Furthermore , Potassium is a vital mineral and electrolyte that your body needs to maintain normal blood pressure, transport nutrients into your cells, and support healthy nerve and muscle function

Bananas, which are probably the most well-known of the potassium powerhouses, has 422mg of potassium per serving in addition to lots of vitamin B-6 and fiber.

Avocados (one of my favorite additions to smoothies), has 20% of your daily potassium at over 700mg, loads of fiber, and lots of vitamin A.

Superfood spinach carries about 5% of your daily potassium value, but it has tons of vitamin C and A.

Coconut water is great for potassium, clocking in at around 13-17% per cup. It’s also low in calories and has a nice amount of fiber, magnesium, and nutrients.

Citrus fruits like orange offers 10 % of the DV for potassium.

You can also try:https://fitpiq.com/saunf-tea-or-fennel-tea-is-very-useful-for-weight-loss/https://fitpiq.com/homemade-lemon-tea/


  • 1 medium-small banana, preferably frozen
  • 1 cup packed fresh baby spinach
  • 1 small avocado, pit and skin removed
  • 1 large orange, juiced
  • 1 cup coconut water
  • 1 teaspoon honey (optional)

Method to make Potassium packed Smoothie

  • Combine all the Ingredients in a high speed blender, blend well .
  • Pour in a glass and garnish it with chia seeds .

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ABC juice -a Miracle drink for Liver cleanse & rejuvenate

ABC juice where A stands for Amla , B for beetroot & C for carrot supports liver function, helps remove harmful substances, and promotes the regeneration of liver cells. It is a natural remedy for achieving healthy and glowing skin. The nutrients in this juice help flush out toxins, reduce inflammation, and give shine naturally.

Beets Are A Good Source Of Antioxidants, Which Fight Inflammation. It Is Rich Source Of Fiber Which Offers Good Digestive Health, Beetroot’s Vitamin C Content Assist In Detoxification, Also It Lower Blood Pressure And Aid Recovery After Exercise. Additionally , Beets Also Activate Phase-2 Liver Detoxification, Assisting The Liver In Excreting Harmful Substances From The body.

Amla is rich in vitamin c which boosts our immunity.

Carrot is good source of vitamin A & offers several benefits in conditions like diabetes , cancer , liver and heart diseases.

ABC juice has nutrients like Zinc, Potassium, Calcium, Copper, Iron, Manganese, and Vitamin A, B6, C, D and E that together makes a health enriching juice.


  1. Beetroot-1 medium size
  2. Amla -2 Whole
  3. Diced carrot – 1 cup
  4. Himalaya pink salt/ salt according to your taste
  5. Lemon- half tablespoon
  6. Water (250ml)


  1. Firstly, grate beetroot and Amla and keep aside.
  2. Afterwards, add diced carrot and grated amla , beetroot with water in a blender and blend till it becomes smooth.
  3. Properly strain it into a bowl.
  4. Add a desired amount of Himalayan pink salt or regular salt, along with half a tablespoon of lemon juice. Mix the ingredients thoroughly.
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Ashgourd Juice (Winter Melon / safed petha ) – a perfect drink for Detox & weight loss.

Ashgourd Juice (Winter Melon / safed petha ) – a perfect drink for Detox & weight loss is believed to offer various health benefits. It is rich in vitamins, minerals, and antioxidants, contributing to:

Hydration: Ashgourd has a high water content, aiding in keeping the body hydrated.

Digestive Health: It may help with digestion and alleviate digestive issues due to its fiber content.

Weight Management: Ashgourd is Low in calories and high in fiber, ashgourd juice might support weight management by promoting a feeling of fullness.

Detoxification: Some consider ashgourd juice as a detoxifying agent, helping to flush out toxins from the body.

Skin Health: The presence of antioxidants in Ashgourd juice may contribute to healthier skin by combating oxidative stress.

Blood Sugar Control: Some studies suggest that ashgourd may have a positive impact on blood sugar levels.

Blood Pressure Regulation: Potassium in ashgourd is beneficial for maintaining healthy blood pressure levels.

Always consult with a healthcare professional before making significant changes to your diet or lifestyle, especially if you have underlying health conditions.


  1. Diced Ashgourd ( safed petha) – (2-3 cups)
  2. Himalaya pink salt/ salt according to your taste
  3. Lemon- half tablespoon
  4. Water (250ml)


  1. Firstly, wash the Ashgourd thoroughly and cut it into small pieces.
  2. Afterwards, add diced Ashgourd and 250ml water in a mixture and blend till it becomes smooth.
  3. Properly strain it into a bowl.
  4. After nicely strained, add a desired amount of Himalayan pink salt or regular salt, along with half a tablespoon of lemon juice. Mix the ingredients thoroughly.
    • Here is your DETOXING ASHGOURD JUICE is ready .. enjoy it and make your lifestyle little bit health conscious.
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How To Make healthy Spinach carrot smoothies

This is detoxifying recipe that provides a good midday energy boost that tastes great.

It is high in B Vitamins, as well as Vitamin A, C, and K,iron and magnesium.

This smoothies good for eye, hair and skin health.

They help add glow to skin.


  1. Spinach, chopped -1 cup
  2. Carrot, chopped and boiled- 1, large sized
  3. Ginger, grated  -1 tsp
  4. Water -1 cup

Serving size:1 Glass


1. Firstly cook carrot in 1 cup of water until tender.

2. Let Carrot cool, keep water in it.

2. Blend all ingredients with the cooking water in a blender until smooth.

3. Serve immediately.

Nutritional Value Of Spinach Carrot Smoothie –

Carbs-25 gm
Fat- 4 gm
Protein-5 gm
calories-153 cal

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How to make healthy Ragi Uttapam

Ragi Uttapam is a simple, healthy, gluten-free recipe from the South Indian cuisine. It  is very healthy and easy to make breakfast.

Ragi is a powerhouse of proteins, minerals, and amino acids. It is also rich in calcium and iron and antioxidant. 

This is gluten free and good for weight loss

Ragi helps in relaxing the body naturally.


1.Onions,Finely chopped -1/4 th cup

2.Ragi (nachini/red millet ) flour -1/4 cup

3.Rice Flour -1/4 cup

4.Low fat curd -1/4 cup

5.Green Chili,Finely chopped- 1/2

4.Mustard seeds- 1/4 tsp

5.Cumin seeds- 1/4 tsp

6.Curry leaves -3-4

7.Asafoetida ( Hing)- a pinch

8.Coriander leaves, chopped-1 tsp

9.Salt to taste

10.Oil-1/2 tsp


1. Combine the Ragi flour,rice flour, onions,coriander,curd,green chilies, salt and water in bowl and mix well to make a batter of pouring consistency

2. Keep aside for 2 hours to ferment

3. Now take one pan, heat 1 tsp oil in small pan and add mustard seeds and cumin seeds.

4.When the seeds crackle, add the curry leaves and hing and saute  for few seconds.

5.Pour This tempering over the batter and mix well.

6. Now Pour a spoonful of the batter onto the pan each and cook them on both sides using 1/4 tsp of oil.

Nutritional Value Of Ragi Uttapam –

Protein-6 gm
calories-195 cal

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How to make beetroot carrot rasam recipe

Beetroot carrot rasam is a delightful South Indian soup-like dish that combines the earthy sweetness of beetroot with the tanginess of tamarind and a medley of aromatic spices. This vibrant and comforting rasam captivates the senses, thanks to its deep pink hue. To create this enticing dish, start by boiling and peeling fresh beetroot. Next, finely grate or puree the beetroot, setting the stage for a symphony of flavors.

Beetroot carrot rasam offers a delightful fusion of sweet, spicy, tangy, and aromatic flavors that make it a standout in South Indian cuisine. Moreover, its vibrant color and unique taste make it a favorite among both traditionalists and culinary explorers. This dish not only delights the senses but also offers a nutritious addition to any meal, showcasing the versatility of humble beetroot in the world of Indian cooking.


  • 1 beetroot small
  • 1/2 carrot
  • 2 tbsp toordal
  • 3-4 garlic pods
  • 1/2ginger
  • 1-2 green chillies
  • 1tspn- tamarind-small
  • 1tsp-rassam powder (optional)
  • 1 pinch turmeric
  • Salt
  • Corriander leaves-chopped


  • 1 tsp-ghee
  • 1/2 tsp mustard
  • 1/2 sp mustard
  • 1/2 tsp cumin seeds
  • 1 spring curry leaves
  • 1 tsp asafoetida/hing

Instruction to prepare beetroot carrot rasam

Preparing the Rasam Base:

Combine the toor dal, chopped beetroot, chopped carrot, minced garlic, slit green chili, tamarind pulp, salt, and turmeric powder in a pressure cooker.

Add enough water to cover the ingredients

Meanwhile, pressure cook the mixture until the vegetables and dal soften (approximately 3-4 whistles).

Preparing the Rasam:

After the pressure cooker cools down, open it and mash the softened vegetables and dal together.

Add the rasam masala paste to the mashed mixture and stir it well.

Tempering the Rasam

Heat oil in a separate pan.

Add cumin seeds, mustard seeds, dried red chilies, curry leaves, and asafoetida. Allow them to crackle and sizzle.

Pour the tempering over the rasam mixture and stir it.

Garnish the rasam with chopped coriander leaves.

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How to make choco-nut protein smoothie

Method to prepare smoothie

The Choco-Nut Protein Smoothie is a delightful blend of natural ingredients carefully selected to offer a burst of flavors and nutritional benefits. We start by soaking raisins, cashews, and dates, making them softer and easier to blend into a smooth, velvety consistency. Then, we can also combine these soaked ingredients with roasted chickpeas, roasted peanuts, and roasted flax seeds to provide a satisfying crunch and an added boost of texture.

A ripe banana adds natural sweetness and creaminess to the smoothie, while a touch of unsweetened cocoa powder brings a rich chocolate flavor that perfectly complements the nutty undertones. A hint of cinnamon powder adds warmth and depth to the taste profile, making this smoothie a comforting treat any time of the day.

Here you can also try: https://fitpiq.com/category/healthy-recipes/smoothies/ ,https://fitpiq.com/homemade-banana-dry-fruits-and-seeds-smoothies/

Ingredients to make choco-nut smoothie

  • Roasted chickpea -1 tsp
  • Roasted peanut -1 tsp
  • Cashew-5
  • Raisins- 1 tsp
  • Dates-2
  • Roasted flax seed-1/2 tsp
  • Banana-1
  • Unsweetened cocoa powder-1 tbsp
  • Cinnamon powder-1/4 tsp
  • Plant based protein-20g

Methods to make smoothie

Wash the raisins, cashews, and dates, chickpea, peanut and raisins and soak them in water overnight. This will help soften them and make them easier to blend.

Once the raisins, cashews, and dates and other item are soaked, now drain the water and add them to the blender.

Peel the ripe banana and break it into chunks. Add the banana pieces to the blender as well.

Sprinkle the unsweetened cocoa powder and cinnamon powder over the other ingredients in the blender.

Pour in the almond milk (or your preferred plant-based milk) or water to the blender.

If you like your smoothie to be cold and refreshing, you can add a few ice cubes to the blender.

Now, u can blend all the ingredients until you achieve a smooth and creamy consistency. If the smoothie seems too thick, you can add more almond milk or water to adjust the consistency.

Once the smoothie is well-blended and meets your taste preferences, pour it into a glass.

Optionally, you can garnish the smoothie with a sprinkle of roasted flax seeds or crushed roasted peanuts on top.

Your Choco-Nut Protein Smoothie is now ready to enjoy! This smoothie is not only delicious but also packed with protein and nutrients from the plant-based ingredients. It’s a perfect way to fuel your day or post-workout recovery.

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Black bean tikki burger

How to make Bean tikki burger with kale salad

Bean tikki burger is prepared with black beans, oats, onion, and carrots, and spices such as cumin and coriander. Whether vegetarian or nonvegetarian the bean tikki burger recipe will hit every spot. The patties on a pan are covered in cooking spray, or use a slightly more generous pour of cooking oil for a crispier finish. If you have bean tikki burger, these are an ideal source of vegan and vegetarian protein! But beyond that, they are also a wonderful source of nutrients such as fiber, zinc, magnesium, folate, calcium, iron, copper, manganese, and B vitamins.


  • Onion
  • One tablespoon balsamic vinegar
  • Fresh green chilli (optional)
  • Tomato, 1/2 cucumber
  • 1 x 400 g tin black beans or boiled rajma
  • 100 g fresh breadcrumbs
  • Lemin juice
  • 2 tablespoons natural yogurt
  • 80 g baby kale
  • Little cheese
  • 2 wholewheat buns
  • Oil

Method –

  1. Peel the onion, slice them round and place in a bowl with a little salt on it. Set aside.
  2. Then finely chop the chillis . Trim and finely chop the spring onions too. Place both in the bowl.
  3. Drain the soaked beans and pat dry with kitchen paper. Now add them to the bowl, along with the breadcrumbs.
  4. Add seasonings to it & then scrunch the bean mixture together with clean hands.
  5. Make balls out of the mixture and flatten them into the shape of patties. If remaining, you can wrap and freeze them for later use.
  6. Take another bowl, add little lemon juice and little yogurt. Season it. Mix well.
  7. Then trim the kale and mix into the dressing.
  8. Heat some oil in a non-stick pan over a medium heat. When its hot, place the bean patties on it and fry them upside down. Then keep it aside.
  9. Now add the cut burgers to the pan and heat them upside down, until a little golden.
  10. Add tomato, onion, cucumber, cheese, and patties to the buns.
  11. Cover the burgers with a lid in the pan for 2 minutes to melt the cheese.
  12. Set the plate with coriander chutney and add burgers to the plate
  13. Add kale salad alongside.
  14. Serve and enjoy!
cooked potato

How to make dahi aloo at home?

We all love potatoes. It’s now just because of the taste but also because of the goodness of carbohydrates and other nutrients such as potassium present in potatoes. Don’t you think that potatoes can be added to everything and can make anything super delicious? Well, have you ever wondered about adding curd to potatoes? This will definitely become your go-to option. Dahi aloo is not only simple to make but also super tasty. You can make it in the form of a gravy or just make semi-dry sabzi using this combination of ingredients.

Dahi aloo can be made by using different combinations of ingredients such as, you can add methi (dry or fresh leaves) to make it methi dahi aloo. You can make it semi-dry and add raw vegetables to make a salad out of it. In place of methi, you can add spinach and prepare palak dahi aloo. You can even make a simple sabzi using dahi, aloo, onions, green chilli, fresh coriander leaves and your favourite spices. 

Potatoes are a rich source of potassium and curd on the other hand is rich in magnesium, calcium and phosphorus. This combination is loaded with nutrients and can be easily prepared at home with minimum ingredients.

Let’s get started with the recipe:

Preparation time: 15 minutes

Cooking time: 5 minutes

Total time: 20 minutes

Serving: 3-4

Ingredients to make Dahi Aloo:

Potato: 3 kat. (peeled, boiled and diced in cubes)

Dahi (curd): 1 cup

Besan-1 tbsp

Mustard seeds (rai)-¼ tsp

Jeera-¼ tsp

Asafoetida (hing)- a pinch

Salt: to taste

Red chilli powder-¼ tsp

Garam masala-½ tsp

Onion: 1 small (chopped)

Coriander leaves (chopped): handful (for garnishing)

Ghee-1 tbsp

Method of preparation:

  • Firstly, in a bowl add curd and 1 tbsp of besan and whisk properly. Keep this mixture aside. 
  • Now, heat 1 tbsp of ghee in a non-stick pan and add mustard seeds, cumin seeds and hing. (you can add other dry spices such as cloves, bay leaf, cinnamon etc as per your taste). Sauté for a few seconds.
  • Furthermore, add chopped onions to this tempering, and sauté well until golden brown. (you can also add garlic powder or chopped garlic at this point).
  • Now, add the curd-besan mixture to the pan and mix everything together. Stir continuously and cook for about 2 minutes.
  • Furthermore, add boiled potatoes to this mixture, and add salt. Mix well and cook for another 2-3 minutes. 
  • Finally, your dahi aloo is ready to serve. Garnish it with coriander leaves before serving!

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