Potassium Rich food and recipes

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. And similarly, banana is a fruit that is very wholesome. It is 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.

The oats used in this recipe are steel-cut oats. You can use everyday oats too to make this pudding. Oats are high in fiber and so are apple and banana, so this combination gives you a recipe that is a good source of potassium and a good source of fiber too.

Apple banana oats pudding can be consumed as a part of wholemeal, or during snacks or it can be an amazing breakfast option that satiates your hunger pangs. Also, this recipe is free of refined or added sugar, as the sweetness comes as a result of apple and banana. You can add apple sauce to it or can add a teaspoon of honey, as per your taste.

It tastes best when served chilled, so put the pudding in the refrigerator and enjoy it when it is chilled, you can serve it immediately too, according to your preferences.

Pro-Tip: You can also add mixed berries or strawberries to the pudding to make it more delicious!

Preparation time: 10 minutes

Cooking time: 0 minutes

Total time: 10 minutes

Serving- 1

Ingredients required for Apple-Banana Oats

Apple: ½ cup (chopped)

Banana: ½ cup (chopped)

Strawberry: ¼ cup (chopped)

Steel-cut oats: ½ cup (soaked and cooked)

Milk: ½ cup

Vanilla extract: ¼ tsp

Walnuts & Almonds: 1 tsp (chopped)

Learn how to make Frozen smoothie bowl!

Method of preparation:

1 In a bowl, add milk and vanilla extract and mix them well. To this add cooked oats, chopped apple, banana, strawberries and walnuts, and almonds. Mix the ingredients and refrigerate for 30 minutes.

Serve chilled!

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Avocado salad with a tangy lemon dressing, onion, and tomato. This avocado salad is a simple, delish summer salad. The recipe is vegan and gluten-free.

Ingrediants :

1/2 tablespoon extra virgin olive oil

1 dash lemon zest or zest from 1 small lemon

1 to 2 teaspoons lemon juice

¼ teaspoon smoked paprika

 ¼ teaspoon black pepper

  1 small to medium garlic – minced or finely chopped

  ¼ cup finely chopped onions or 1 small onion

   ⅓ to ½ cup chopped tomatoes or 1 medium-sized tomato

   1 tablespoon finely chopped parsley or cilantro (coriander leaves)

2 medium-sized avocados – chopped, preferable to use Hass avocado

1 dash black salt – optional

white salt or kosher salt or Himalayan pink salt – as per taste

learn how to make Avocado and Kale Smoothie

Method for Avocado salad:

In a small bowl take the extra virgin olive oil, lemon zest, lemon juice.

Add the smoked paprika, black pepper, and minced or finely chopped garlic.

In place of smoked paprika, you can use ¼ teaspoon cayenne pepper or sweet paprika, or red chili powder.

Mix very well and keep the dressing aside.

Take chopped onions, tomatoes, and parsley in a mixing bowl.

Add chopped avocado.

Stir the dressing again and then pour it on the avocado.

Season with a dash of black salt. Also, add white salt or kosher salt or Himalayan pink salt, or rock salt.

Toss and mix well.

Serve the avocado salad as a side or a main.

You can add 1 small to medium-sized cucumber to the salad.

Your choice of soft herbs can be added.

Some ground cumin can also be sprinkled on the salad.

Instead of parsley, you can use cilantro (coriander leaves).

For a tangy taste, add 2 to 3 teaspoons of lemon juice.

The salad serves 3 if served as a side and 1 to 2 servings when served as a main. 

Skip black salt if you do not have it and just add regular white salt or table salt. 

This salad can be made ahead and then refrigerated for a couple of hours. In this case, just add the salts before you serve.

However, best served fresh. 

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Grilled Mushroom is consumed and enjoyed by everyone. They are rich in nutrients and low in calories. You can make a delicious dish without putting so much effort into mushrooms. They are low in carbohydrates, fats, and sodium content. And are rich in potassium, selenium, niacin, riboflavin and even vitamin D. They are also rich in proteins and fiber content.

Mushrooms also act as antibacterial agents and they even improves our immune response action and act as cholesterol-lowering agents. Overall, mushrooms are a good source of nutrients and can be consumed guilt-free.

Grill mushrooms are really easy to make and hardly take 5-10 minutes of preparation and cooking. In this recipe, we will use white button mushrooms which are easily available in the market. For greasing and grilling purposes, you can use olive oil (which is a good source of monounsaturated fatty acids).

When purchasing mushrooms, make sure that you buy fresh mushrooms and store them in refrigerator.

Grilled mushrooms with herbs is an easy appetizer recipe, that you can prepare either as a mid-morning snack or during evening snack. It is also goes well as a side dish with main course.

Let’s get started with the recipe!

Preparation time: 10 minutes

Cooking time: 3-4 minutes

Total time: 14 minutes

Portion: 2 servings

Ingredients to make Grilled Mushroom with herbs

Mushroom: 8-9 buttons

Olive oil: 2 tsp

Garlic: ½ tsp (finely chopped)

Salt: as per taste

Black pepper: as per taste

Parsley leaves: 1 tsp (finely chopped)

Sesame seeds: ¼ tsp

Try out this another appetizing recipe of stuffed mushrooms at home!

Method of preparation:

1 Firstly, Wash the mushrooms in cold water and drain and pat dry them. Then, Cut the mushroom buttons into 4 parts (quarter parts) and keep them aside.

2 Secondly, Heat a griller pan or a pan on medium flame. Grease it with olive oil.

3Lastly,Once the pan is heated, add chopped garlic to it and cook it for a few seconds. To it immediately add mushrooms and salt, and stir well. Let it cook for 2 minutes till the mushrooms are golden brown.

4 Turn off the flame, and add black pepper powder, parsley leaves, and sesame seeds to the mushrooms, and toss gently.

And finally your grilled mushrooms with herbs are ready, serve immediately!!

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A Sprouts Paratha is a perfect breakfast recipe to begin your day with and can be enjoyed with items such as curd, pickle, and even butter. One such paratha recipe that can be cooked is Mixed Sprouts Paratha.

This delicious paratha is made with mixed sprouts wrapped in a crispy dough that is cooked fully.

This main dish recipe is really mouth-watering and can easily be cooked at home.  Its made with a few ingredients and this easy recipe can be made without taking too much valuable time.

A surprising fact about this dish is that one can pack it in kids’ tiffin as well to serve them with something healthy and filling. Try this breakfast recipe right away!

Here are some Ingrediants to make sprouts paratha :

1/4 cup mixed sprouts (moong dal or matki dal)

4 cloves garlic

1/2 medium onion

salt As required

1/4 teaspoon turmeric

1/2 cup whole wheat flour

4 curry leaves

2 and 1/2 pieces green chili

1/4 inch ginger

asafoetida as required

1/4 teaspoon garam masala powder

2 tablespoon refined oil

For Dough

1/4 cup water

How to make sprouts khichdi?

Method :

Start by washing the sprouts 2-3 times to remove any impurities and strain the excess water.

Now take a grinder jar, and add ginger, garlic, onion, sprouts, curry leaves along with green chilies to it. Grind all of these and make a coarse paste.

After this take a bowl and add the flour, salt, asafoetida with 1/2 tablespoon oil along with turmeric.

Mix this well and then add the ground paste as well. Also, mix this paste in the flour mix.

Add water to the flour mix and knead it(soft dough). Let it set aside for some time.

Now, divide the dough into equal parts and form small balls of it. On a flat surface dust a little bit dry wheat flour and make the small balls flat using the palm of your hands.

By using a rolling pin, roll out the flattened dough & make a paratha of it. Repeat the same step with each dough ball.

Place a tawa on the medium flame and put the paratha on it. When it starts to rise, flip it and decrease the flame to low to cook the other side as well.

Then spread 1/2 tbsp of oil on the paratha and flip it.

Let the side cook and on the flipped side, again spread 1/2 tbsp of oil on it.

Flip it again to cook both sides till it becomes crisp and golden.

Repeat the process for all the parathas

The dish is ready

Serve hot with some curd or chutney.

Enjoy!

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Rajma (kidney beans) are a big yes in India from kids to adults. If the choices were to be considered then it would have been the national food of India. There is something new to experiment with rajma that is ‘Rajma Salad’.

The lip-smacking salad is made with items such as rajma (kidney beans), vinegar, green chili, garlic, tomato, onion, red bell pepper, yellow bell pepper, carrot, and lemon juice. Serve immediately after preparing it otherwise it will turn soggy.

Ingrediants :

one cup red kidney beans  (Rajma)

1 green chili (Hari mirch)

one small tomato

1 small onion

1/2 red bell pepper

1/2 large carrot

2 and 1/2 teaspoon vinegar  

1 and 1/2 cloves garlic  (lasun)

1 and 1/2 teaspoon lemon juice

salt As required

1/2 small yellow bell pepper

mint & coriander leaves As required

(Serving – 1)

Easy to make Avocado salad style

Following Method to make Rajma mix veg salad:

In a container soak rajma (kidney beans) overnight.

Make sure the rajma are insect & diet-free and of good quality.

Add kidney beans to the cooker and add water to it.

 Keep the cooker on a medium flame.

 Let the rajma beans boil and let 3-4 whistles come

After 3 whistles, check if the kidney beans are properly boiled. If not then give a few more whistles to it.

Once they are boiled then drain out the water and add the beans to a bowl.

Meanwhile, chop vegetables such as onions, red bell pepper, yellow bell pepper, carrot, chilies, and tomatoes.

Take garlic cloves & crush them into a paste. Then add chilies, onions, bell peppers, carrots, tomatoes, and salt in the bowl in which kidney beans are kept.

Mix all contents well.

Now add vinegar and lemon juice to the salad

Let the mixture marinate for 45 minutes.

Garnish it with coriander & mint leaves.

Salad is ready

Serve & enjoy!

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Instant Pot Spinach Dal, also called Palak Wali Dal in India. It’s a comforting lentil soup with spinach mixed in it for extra nutrition. It’s a comforting lentil soup with added spinach made in the Pressure Cooker. It is easy to make in the pressure cooker. Enjoy this with basmati rice or as a soup. It’s a vegetarian & gluten-free dish.

This simple and easy Palak Wali Dal and it’s healthy, wholesome, and packed with protein and fiber.

Ingrediants for Palak Wali Dal :

5 cup Split Pigeon Pea (Toor dal) washed, or a combination with masoor or moong dal

0.5 Tablespoon ghee or oil

0.5 teaspoon cumin seed (jeera)

0.06 teaspoon asafoetida (hing) optional

0.5 Green Chili Pepper diced, optional

0.5 teaspoon ginger grated

2 cloves garlic  minced

0.38 cup Tomato chopped

1.5 cups Water

1 cup Spinach (Palak) chopped, about 6-8oz

0.5-1 teaspoons lime juice

0.25 teaspoon garam masala

0.5 teaspoon salt

0.25 teaspoon ground turmeric (haldi powder)

How to make chole palak salad?

Method :

Heat oil in the pressure cooker.

Add cumin seeds, green chili, ginger, and garlic. 

Saute for 30 seconds till the point the garlic turns golden brown.

Chop tomatoes & spinach & keep them aside.

Make sure the dal is insect & dirt free and of good quality.

Now add chopped tomato, lentils (dal), spices, and water.

Stir well.

Close the cooker & let 5 whistles come.

Let the pressure release naturally & then open the lid.

Add spinach (chopped), lime juice, and garam masala to it.

Give it a good stir.

Let the dal rest for 2-3 minutes. The spinach will soften and get mixed with the dal.

The dish is ready to be served.

Enjoy with rice or as a soup.

(Serving – 2)

To prepare the tempering, in a small pan, heat ghee or oil. Add some cumin seed. Cook for some seconds. Then take the pan off the heat and add a pinch of red chili powder. Prefer Kashmiri red chili powder as it is not spicy.

Add this tempering over the dal when about to serve. It adds such a beautiful pop of color & amazing taste.

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Oats Moong Dal Tikki is the perfect recipe for this rainy season. It is packed with flavour and taste from green chillies, pepper, chaat masala and spices and the softness from the paneer. Pan fry it and serve it along with chutney to make a high protein evening snack.

Ingrediants :

1 and 1/4 tablespoon yellow moong dal

1/3 tablespoon refined oil

garam masala powder as required

1/3 teaspoon chaat masala

salt as required

1/3 teaspoon chilli powder

turmeric as required

1/3 tablespoon coriander leaves

1 and 1/4 tablespoon rolled oats

1/2 tablespoon onion

1/3 tablespoon yoghurt (curd)

garam masala powder as required

ginger paste as required

green chilli as required

garlic as required

water As required

Method for Oats Moong Dal Tikki :

Wash and clean the onion and coriander leaves.

On a clean chopping board, chop both of them and keep them aside.

In a pan add enough water & then moong dal to it.

Put this pan on medium flame and cook till the dal is tender and water dries out.

Transfer the dal into a blender and blend it turning it into a paste.

In a deep bowl, add the dal paste prepared followed by all the remaining ingredients.

Mix all well.

Now separate the mixture into small portions.

After that roll, these portions and flatten them into a circle just like a Tikki.

Repeat the same procedure with the portion remaining.

Take a non-stick frying pan & keep it on medium flame also add oil to it.

Add the tikki’s to the pan and fry them till they turn a golden-brown colour.

Make sure to cook both sides properly.

Serve fresh and hot with any sauce or chutney of your choice.

Enjoy!

learn How to make Shakkarkandi tikkis/ Sweet Potato Cutlets:

(Serving – 1 )

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Stuffed paneer moonglet is a perfect dish you can have as your major meal. For instance, you can have it in breakfast or as a snack. It is brimming with nutrients and is not only super healthy but also tasty. It’s ful-filling with goodness of protein, fiber, potassium, calcium, and magnesium that plays an important role in managing various functions of our body. And above all, it is an easy-to-make super delicious recipe that will be loved by children and even elders.

Stuffed paneer moonglet is like a wholesome meal which serves well with either mint-coriander chutney or similarly it can be served with tamarind-jaggery chutney. We’ll also be giving the recipe of tamarind chutney at the end of the moonglet recipe so that you can easily make and savor it with your loved ones!

Preparation time: 10 minutes

Cooking time: 5 minutes

Portion: 4 moonglets

Ingredients to make Stuffed paneer moonglet:

Moong dal: ¾ cup

Paneer: 3-4 pieces (crumbled)

Beetroot: ¼ cup finely grated

Carrot: ¼ cup finely grated

Pomegranate: ¼ cup

Salt: to taste

Garam masala: ¼ tsp

Green chilies: ¼ tsp (finely chopped)

Oil: 3 tsp

For tamarind-jaggery chutney:

Tamarind (imly): 3 tbs (pulp)

Jaggery: 1 tbs

Salt: a pinch

Try out these amazing recipes of Oats tofu pancake and spinach tomato pancake!

Method of preparation:

1 Firstly, in a bowl, soak ¾ cup of yellow moong dal for about 3 to 4 hours. Strain the dal and add a little water and blend into a smooth paste.

2 Secondly, transfer the paste into a bowl and add all the spices to the mixture, such as salt, garam masala, green chilies and mix well.

3Then, heat a pan on medium flame and grease it with ½ tsp oil. When the pan is ready, pour a ladleful of batter and spread it into a circle.

4 Immediately, sprinkle crumble paneer, grated beetroot, and carrot on the moonglet, and let it cook.

5 Lastly, cook the moonglet on a medium flame using ½ tsp oil until golden brown from both the sides. Finally, when the moonglet is cooked, sprinkle pomegranate on it and serve hot.

Preparation of tamarind- jaggery chutney:

To the pulp of tamarind, firstly, add crumbled or powdered jaggery and a pinch of salt. Secondly, add a little amount of water and your chutney is ready!

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