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.
Oats and banana smoothie is a refreshing yet fulfilling drink. You can enjoy this drink as a part of your breakfast or as an evening snack. This smoothie is perfect as a pre-workout drink. The best part about oats banana smoothie is that it contains no sugar. The sweetness of the banana makes this smoothie tasty and super healthy. Moreover, oats add more fibre and goodness to the drink.
This is a smoothie that is loved by all age groups. You can serve it to your children or your adult family members, this smoothie will definitely not disappoint them.
You can make this smoothie with many variations, such as by taking raw oats or overnight soaked oats. Or you can add nuts of your choice to it to make it more wholesome. It can be made with or without milk. Well this recipe will contain 50% of milk with 50% water. You can just opt for water if you would like to avoid milk.
You can also prepare Oats banana smoothie by adding variants of flavours such as vanilla or strawberry. In fact, you can add chia seeds to this smoothie to make it more ful-filling.
As mentioned, this smoothie does have many variations and you can prepare it with your own preference!
We all know that bananas are not only a rich source of potassium but also fibre. When bananas combine with the goodness of oats, the result becomes not only delicious but also highly nutritious.
We all crave for something refreshing, be it on a hot summer day or on a cold winter afternoon. And what is more refreshing than fresh salad? Talking about salads, one of my favourite vegetables for salad is cucumber. cucumbers are so fresh and juicy. They are not only healthy but also a great source of hydration. The amount of water that cucumber holds is high and that makes it an amazing choice for salads. Here is cucumber dill salad recipe for you.
Even on a normal day, cucumber can make your salads interesting. It adds juiciness and crunch to your plate. Why are cucumbers considered as healthy?
Well they are very low on calories, high in fibre, contain zero fats and very low in sodium. They are a good source of potassium. They are also low on carbohydrates. Cucumbers are also a decent source of phosphorus and magnesium.
Apart from cucumbers, we have dill leaves. Commonly known as soya leaves. Combination of cucumber and dill is not only healthy but also very tasty. Dill leaves are a rich source of vitamin C. and not only vitamin C, they are loaded with other nutrients like calcium, magnesium, potassium, iron and manganese.
Now you can imagine that a combination of cucumber and dill is brimming with nutrients and freshness. To add a bit of more nutrition to your salad, you can add roasted pumpkin seeds to it.
This salad is perfect as a side to your main dishes. Or you can have your favourite soup along with it.
You can even modify it according to your choice, can add paneer to it for protein and to make it more wholesome!
Salads reminds us of fresh and juicy fruits and vegetables. The goodness of fruits and vegetables on a tiring or stressful day brings in freshness and can surely make you feel light and relaxed. There are many recipes of salads and many different kind of salads that you can easily prepare at your home in the blink of an eye. Russian salad is one such salad which is not only tasty but also filled with nutrients.
This salad will definitely not disappoint you. You can prepare it as a side with your major meal, or you can easily include it as your major meal. It is wholesome yet light.
You can use variations of vegetables as per your taste and choice. In this recipe, I have used French beans, carrots, potatoes, lettuce, apple, pineapple, green peas, and beetroot. All these vegetables and fruits are a rich source of potassium and vitamin C and many other nutrients. They not only add flavor to the salad but also gives an amazing color to it.
Curd preparations are must-haves with the meals. We all enjoy having different kinds of raitas with our major meals. Bathua raita is one of the most commonly made raita at our homes. It adds amazing flavor to the food and the best part is, that it is not only tasty but also loaded with nutrition.
Bathua leaves are easily available during winters in most part of the country. You might not be aware of, but bathua leaves are highly nutritious.
Nutritional facts of bathua leaves:
They are low in calories. So, you need not to worry about the calorie intake while consuming them
Bathua leaves are rich source of iron. Many of us might be deficient of iron and to replenish the iron stores, bathua is one of the great options to choose.
It is a rich source of calcium and magnesium. Calcium as we are aware, is of utmost importance for healthy bones and teeth. And same goes for magnesium.
Bathua is rich in potassium and low on sodium. It can be said that bathua aids in managing hypertension.
It is very easy to incorporate in the diet. You can make stuffed roti/parantha using bathua. Or can make a vegetable preparation. Can add it to any pulse preparation.
The other ingredient of this recipe if curd. Curd is an amazing source of calcium and magnesium and a rich source of proteins.
Bathua along with curd makes an unbeatable combination that you need to try for sure!
Winters call for green leafy vegetables. We get a variety of leafy vegetables during this season such as sarson (mustard leaves), spinach leaves, fenugreek leaves and bathua leaves. Do you know that a regular intake of these green leafy vegetables can help you restore your vitamin A stores? So, they are not only healthy but also brimming with nutrition. Sarson ka saag is one of the soulful foods during winters.
Sarson da saag with makki di roti is must haves during this season. It is traditionally made in Punjab and consists of mustard leaves and spinach. You must have noticed that it is generally served with makki di roti in Northern India. The combination of saag and makki roti is unbeatable.
Why sarson ka saag?
Well the answer is very easy. It is tasty and highly nutritious. Mustard leaves are a good source of fiber and potassium. They are also rich in vitamin C and iron. Do you know that when iron is consumed along with vitamin C, it gets absorbed better in our body? So, said that mustard leaves are a good source of iron as well. They are also rich in vitamin B6 and magnesium. These leaves are low in sodium and rich in potassium and therefore can be consumed by hypertensive patients as well.
Spinach leaves on the other hand are equally nutritious. They are low in carbohydrates and fats. Spinach is a good source of calcium and potassium. It is a moderate source of iron. It is also low in sodium and rich in potassium and therefore can be used in the diet of hypertensive persons.
If seen as a combination, mustard leaves and spinach together are low carb and fat and rich source of vitamins and minerals.
If you don’t get mustard leaves at your location, you can always make spinach curry! Add ginger-garlic paste to it along with onions. Palak saag is also equally tasty and healthy. You can just skip mustard leaves from the following recipe and make palak curry/saag.
Let’s start with the recipe:
Preparation time: 20 minutes
Cooking time: 15 minutes
Total time: 35 minutes
Servings: 4
Sarson ka saag is incomplete without makki di roti! so try out this amazing recipe of makki di roti!
Ingredients to make sarson ka saag:
Sarson leaves: 5 cups (washed and chopped)
Spinach leaves: 5 cups (washed and chopped)
Oil- 1 tbs
Cumin seeds: 1 tsp
Ginger garlic paste: 2 tbs
Onions: ½ cup (finely chopped)
Salt: to taste
Hing (asafetida): ¼ tsp
Turmeric powder: 1 tsp
Chili powder: 1 tsp
Method of preparation:
Firstly, to make sarson ka saag, heat a non-stick pan and boil around 5 cups of water. Add spinach leaves and mustard leaves to it. Mix well and cook on a high flame for about 4-5 minutes. Make sure to stir continuously.
Secondly, Strain and drain the leaves.
Thirdly, wash the leaves again 2 times using cold water. Drain and set them aside for 2-3 minutes.
Now, in a mixer blend the leaves to make a coarse mixture with ¼ cup of water.
Take a kadai and heat 1 tablespoon of oil. To it add cumin seeds and hing and let them crackle. Add ginger-garlic paste and sauté for few seconds on medium flame.
Then, to this add chopped onion and sauté for 1 minute.
To this, add the spinach & mustard coarse mixture and all the spices. Cook for about 4-5 minutes and then turn off the flame.
Sarson ka saag is ready! Serve hot with makki ki roti.
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Soups are not only comforting but also tasty. On a winter day, all you need is a perfect bowl of soup that gives you warmth. There are many varieties of soups, but one of our favorite soup is mushroom and onion soup. Mushrooms and onions go really well together. And do you know, that mushrooms are a really good source of potassium?
Well, one can really never go wrong with this combination. And this soup is not only full-filling, but also nutritious. We have used whole wheat flour here, along with milk.
For vegetable stock, you can use your choice of vegetables such as bottle gourd, pumpkin, cabbage or beans.
It is an easy to make recipe that doesn’t take a lot of time.
Firstly, on a stove take a pan and add olive oil to it. Now, to this, add chopped onions. Cook the onions until golden brown.
Secondly, Add a few tablespoons of water to it and cook the onions until they caramelize.
Now, add mushroom, paprika, salt and black pepper to the pan. Lower the flame and sauté all the ingredients.
Add the vegetable stock and cover the pan with a lid. Let the ingredients cook properly.
Now, in a separate pan, add 1 tablespoon of olive oil. To this add the wheat flour and mix it with oil to make a paste. Add milk to the mixture. Constantly stir the mixture and cook it until the sauce thickens.
Finally, Once the sauce is thick with no lumps, add it to the mushroom mixture. Stir well and let it cook for about 1 minute.
Squeeze few drops of lemon and serve the soup hot!
Tip: if you don’t have olive oil, you can also use butter.
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Dosa is a very famous South Indian food which comes in various varieties and ragi dosa is one of them. It is a comfort food and loved by everyone.
Ragi dosa is a healthy and delicious breakfast prepared with ragi millet or also known as finger millet. The texture is very similar to the popular rava dosa with variation in taste and flavour.
Ragi is a staple millet in South India but it is easily available in almost every part of India. It is also very nutritious and has so many health benefits.
Furthermore, it contains some essential amino acids which are required by the body. It is also rich in calcium which helps in keeping the bones strong and prevents conditions like osteoporosis. It is also rich in iron which prevents anemia.
Moreover, ragi dosa tastes great when served with coconut chutney and sambar.
So let’s get to making ragi dosa/ finger millet dosa!
Preparation Time: 10 mins
Cooking Time: 15 mins
Total Time: 25 mins
Servings: 2
Ingredients for preparing Ragi Dosa :
Ragi flour -2 cup
Oats flour-1/2
Curds – 1/2
Green chillies- 3-4
Onions – 1/2 cup
Salt- to taste
For tempering:
Mustard seeds-1 tbsp
Cumin seeds- 1 tbsp
Curry leaves-5-6
Oil-1 tbsp
Method of preparating Ragi dosa at home:
There are 2 ways to it:
For Instant ragi dosa:
It can be made in minutes just by mixing up ragi flour with curd and water or buttermilk.
After making the batter, heat the pan with oil and spread the batter on the pan in circular motion.
Cook it from one side and fold it.
Serve it hot with coconut chutney and sambar.
With fermentation process:
Firstly, soak the whole grain ragi overnight and then blend it in the mixer.
Now, left the batter to ferment for 2-3 hours. Also, for better binding, you can add 1/2 cup oats flour/ coarse grind oats in the batter.
Meanwhile, heat the oil in the pan and add all the ingredients for tempering. When the mustard seeds crackle, add to the batter.
Now, heat the non-stick pan and grease it lightly with oil. When it gets hot, pour a ladleful of the batter and also spread it in a circular motion and cook on one side.
After it starts to cook, then pour a little oil along the edges while cooking. When crispy, fold over and remove from the pan.
Finally, serve hot with coconut chutney and sambar.
You can try whichever recipe you want based on the time.
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Potassium is one of the most essential minerals that our body needs. It is also referred to as an electrolyte as it carries a small electrical charge which helps our nerves to function and muscles to contract.
It helps in regulating our heartbeat and also maintains normal levels of fluid inside and outside of our body cells. And also maintains our normal blood pressure.
How much do we need potassium in a day?
As per RDA 2020, 3500 mg is our daily requirement.
What are Potassium-rich sources?
Potassium is found in a wide range of foods, for example:
Dried fruits (raisins, apricots)
Beans, lentils, kidney beans, soybeans, etc.
Vegetables like potatoes, tomatoes, carrots, pumpkin, etc.
Green leafy vegetables like spinach (palak), fenugreek leaves (methi), radish leaves, mustard leaves(sarso), etc.
Fruits like bananas, oranges, avocado, raisins, etc.
Coconut water
Dairy and its products
Meat, poultry and fish
Is there any diagnostic test for Potassium levels?
Yes, a potassium blood test for our potassium level is done. It can tell us if we have high or low potassium levels. And this test is also known as potassium serum, serum potassium, serum electrolytes. It can also be used to monitor or diagnose conditions related to abnormal potassium levels, for instance, kidney disease, hypertension, and heart disease.
Why do we need potassium?
We need potassium for various bodily functions, for example;
It helps in the regulation of our body fluid balance.
Also, helps in the prevention of the body’s blood pressure.
Further, may also help in muscle and heart contractions.
It can also help in preventing osteoporosis. It has been shown by various clinically proven studies that potassium-rich diet may help in the prevention of osteoporosis by reducing how much calcium the body loses through urine.
Additionally, also prevents the formation of kidney stones
So, we have come up with some of the potassium-rich recipes that will help you to get a sufficient amount of potassium for your body.
So, let’s start without any due.
1. Spinach Tomato Savory Pancakes is a Potassium-rich
Spinach Tomato Pancakes is not only healthy but also a yummy savory dish that can either be consume as a part of a nutritious breakfast or an evening snack to satiate your hunger. Also, it is easy to make with the fullness of nutrients. And all the ingredients that you will require for the preparation are easily available at home as well. Also, you can never go wrong with a pancake.
Stuffed paneer moonglet is a perfect wholesome dish. You can have it for your breakfast or as a mid-meal snack. Also, can serve it with the chutney of your choice. It is also brimming with the goodness of protein, fiber, potassium, calcium, and magnesium that plays an important role in managing various functions of our body.
Due to its ease, you can easily make this recipe and savor it with your loved ones!
Healthy avocado toast provides many vitamins as well as minerals that can give your day a good boost. Start your day with this delish recipe and enjoy the richness of nutrients.
Paratha is the one of the most famous breakfast in India. It has many varieties like gobhi paratha, aloo paratha, pyaaz paratha, mixed veg paratha, etc.
Broccoli Paratha is one of the healthy paratha and full of nutrients like fiber, vitamin C, vitamin K, iron, potassium. And it is also low in fat which helps in weight loss and also in controlling diabetes.
5.Sprouts Paratha Easy and Amazing and rich in Potassium :
Another paratha recipe that is rich in nutrients is sprouts paratha. It is also a perfect breakfast recipe to begin your day with. And you can enjoy it with curd, chutneys, pickle, and even butter. This dish is really mouth-watering and can easily be cooked at home.
6. Grilled Mushroom with Herbs- A tasty appetizer:
You can make this grilled mushroom without putting in so much effort. They are low in carbohydrates, fats, and sodium content. And are rich in potassium, selenium, niacin, riboflavin and even vitamin D. They also act as an antibacterial agent and they even improve our immune response action. Also, act as cholesterol-lowering agents.
This recipe is not only tasty and rich in nutrients but also can be consumed guilt-free.
This lip-smacking salad is made with items such as rajma salad (kidney beans), vinegar, green chili, garlic, tomato, onion, red bell pepper, yellow bell pepper, carrot, and lemon juice.
This salad will surely be loved by your children, adults, and even the elderly. Let’s try our rajma into another form that is totally different from our rajma curry.
Green Dhokla is one of our favorite snacks to go to. It can also be enjoyed without any concern about weight gain. It feels like comfort food and it never really disappoints in its taste. This recipe of dhokla is with a twist, and by a twist, we not only mean healthy but also a tasty twist.
In this recipe, we are using palak and methi to make dhokla which is totally different from the traditional one. The ingredients used in this are highly rich in potassium, minerals, and antioxidants as well. It is also good for our blood pressure, maintains electrolyte balance, and even promotes muscle and nerve contractions.
So, try this recipe to fulfill your potassium reserves of the body.
9.Easy Apple-Banana Oats Pudding in 10 minutes- Healthy breakfast:
Apple-Banana Oats pudding is a dish that is brimming with nutrition and deliciousness. We all know that an apple a day keeps a doctor away, well, it is so because apples are loaded with potassium, antioxidants, fiber, and vitamin C.
Similarly, banana is a fruit that is very wholesome and rich in fiber, potassium, and antioxidants, and furthermore a good source of vitamin B6. A combination of apple and banana with oats is not only incredible but also healthy.
Rose Smoothie is one of our favorites go-to drinks. This is made with milk and strawberries which gives you a very refreshing and bright flavor to appease your taste buds.
One of its advantages is that we don’t have to add sugar to it as it is already sweet because of strawberry’s natural sweetness. This recipe can be used for a diabetic patient as it is low in carb and sugar. Let’s make this drink and soothe our taste buds with it.
Greenland of Sprouts and Spinach not only sounds exotic but also delicious and nutritious at the same time. The moong dal sprouts used to make this is rich in protein and fiber and also work well in managing blood sugar levels. It also helps in good digestion, weight loss, and lower LDL cholesterol.
It is indeed the best snack for breakfast or brunch and can be enjoyable for all age groups.
Moong dal sprouts dhokla have a unique flavor and taste to them. This is also easy to make and you can enjoy it as a snack or breakfast. And it is also light on the stomach and nourishing at the same time. This dhokla is famous for its ease and health benefits and also rich in protein, B vitamins, potassium, magnesium, and phosphorus.
If you are a weight watcher or long to eat something healthy, this healthy sprouts dhokla is for you.
Banana Yogurt Smoothie is loaded with the goodness of nutrients such as being rich in potassium and low in sodium. Which makes it good for hypertensive patients as well. It is also a good source of vitamin C, folate, and magnesium.
This smoothie can be served during breakfast or during evening snacks and will surely make you feel satiated.
Apples are the most popular fruit containing antioxidants, vitamins, dietary fiber, and a range of other nutrients. Because of its richness in nutrients, it helps in preventing several health related-problems like heart disease, diabetes, cancer, and more.
When I crave something sweet, my first choice is a pudding and apple crumble pudding is one of them.
You can add this pudding on any occasion and it surely won’t disappoint you. Moreover, this apple pudding is egg-free so can be enjoyed by vegetarians as well.
Avocado and Kale Smoothie is the easiest and morning nutritional bomb.It is a good blend of nutrients. This smoothie in breakfast will help to start your day with a fresh mind and also provide satiety to your stomach. Give it a try and you will feel absolutely energized with its goodness.
Watermelon Coconut Cooler is one of the best in summer to cool and refresh yourself in the scorching heat. This thirst quencher cooler can be enjoyed guilt-free because it has no added preservatives and sugar.
Moreover, this is low in calories and rich in potassium and vitamin C. This is also an easy-to-make recipe that will take hardly 10 minutes so it can also save your time.
You just need 3 ingredients for this recipe, watermelon, coconut water, and mint leaves. Let’s start to make our own tasty and deliciously good cooler.
Moth beans sprouted Frankie is especially loved by the kids and adults as well. It is rich in protein, sodium, potassium, magnesium, phosphorous, manganese, iron, and calcium as well.
It is indeed a good choice for vegetarians and also lactose-intolerant people. Let’s have a look at its recipe.
India is a diverse country and has a variety of tasty cuisine wherever we go and has a flavor that is very unique on its own. One of the cuisines which have a unique flavor and taste is Gujarati Cuisine which is nutritionally rich, delicious and has fewer spices in it. Dhokla with moong dal has a delicious flavor.
Traditionally, Gujarati dhokla is made with besan and sooji but this variation of dhokla is cooked using boiled moong sprouts and fruit salt (Eno) along with grated coconut which is used for the garnishing.
This is a recipe that is easy to make and can be enjoyed as a snack and breakfast as well. It is light on the stomach and nourishing at the same time.
I like this green dhokla for its ease and health benefits. Moong sprouts are a good source of many nutrients like protein, B vitamins, potassium, magnesium, and phosphorus.
If you are a weight watcher or long to eat something healthy, this healthy sprouts dhokla is for you.
So, what are you waiting for? Try this easy recipe at home and enjoy it with your loved ones!
Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Serving: 4
INGREDIENTS for Dhokla with moong dal:
1 cup boiled sprouted moong
2 tsp fruit salt (Eno)
2 Tbsp refined oil
4 Tbsp gram flour (besan)
salt as required
1/2 cup grated coconut (For Garnishing)
METHOD OF PREPARATION:
Firstly to make this sprouted dhokla, add sprouted moong in a grinder and grind them to make a fine paste.
Now, take a bowl and transfer the grinded mixture into it and after that add salt, besan along with the required amount of water. Whisk them well to make a thick batter.
Afterwards, add fruit salt and water. Mix them well.
Next, grease the dhokla maker with oil.
Put the batter into a dhokla maker and steam for about 15 minutes till it is completely cooked.
Finally, dhokla is ready, garnish it with grated coconut and cut it into your desired shape.
At last, serve hot with any chutney of your choice.
Pro tip: You can also temper this dhokla with green chilies, curry leaves, and asafoetida (hing) as per your taste and preference.
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Banana Yogurt Smoothie is not only easy to make but also loaded with the goodness of nutrients. Such as both, bananas and yogurt are rich in potassium. Banana is a rich source of potassium and on the other hand, it is low in sodium. So, for people suffering from Hypertension and following the DASH diet, banana is one of the best fruit choices. It is also a good source of vitamin C, folate, and magnesium. Banana is also easily available in the market and it never really disappoints.
Yogurt, on the other hand, is also a rich source of potassium. Moreover, it is a good source of calcium, vitamin B6, and cobalamin. Therefore, the combination of banana and yogurt is not only healthy but also yummy!
This smoothie can be served during breakfast or during evening snacks. It will surely make you feel satiated. It only takes 5 minutes to prepare and make this smoothie.
To make a banana yogurt smoothie, you need a banana, yogurt, milk, honey, or sugar. You can also avoid sugar because the sweetness can come from bananas. Moreover, you can add chia seeds to this smoothie and make it even more wholesome. In this recipe, we will be using just bananas, yogurt, and milk.
Let’s quickly dig into the recipe:
Preparation time- 2-3 minutes
Total time- 2-3 minutes
Serving- 1 Glass
Ingredients to make Banana Yogurt Smoothie:
Banana- 1
Yogurt- 2-3 tablespoon
Milk- ½ glass
You can also add honey or sugar as per your choice.
