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.

Chole Palak

Easy to make Chole Palak

By / Potassium Rich food and recipes

Chole Palak is another version of the chole recipe. It’s prepared in North Indian style. It’s a very healthy recipe because of the combination of spinach and chickpeas/chole/ garbanzo beans.

Ingrediants for Chole Palak:

Soaked and Boiled Chickpeas / Chhole / Garbanzo Beans – 2 cups

Spinach (Palak )- 3 cups

Total Oil – 2 tablespoon + 1 tablespoon

Chopped garlic (lasun) – 1 tablespoon

Grated ginger (adrak) – 1 teaspoon

Chopped chilies (Hari mirch) – 1 tablespoon

Tomato chopped – 1 cup

Chopped onion – 1 cup

Salt to taste

Whole dry red chilies – 1

Cumin seeds (jeera) – 1 teaspoon

Dry Mango powder (Aamchur powder) – 1 teaspoon

Chhole Masala  (Chana Masala ) – 1 tablespoon

Pinch of turmeric powder (haldi powder)

Cumin and coriander powder – 1 tablespoon

Red chili powder (Lal mirch powder) – 1 teaspoon

 How to use Spinach in Preventing Cancer

Method :

In a pan heat 2 tbsp oil.

Now add ginger, garlic, and chilies to it.

Saute three of them for a few seconds.

Then, add onion and tomatoes to it and saute them for 5 minutes or until tomatoes are fully cooked.

Let this mixture cools down a bit, then blend this mixture into a blender.

Keep this mixture aside.

Boil 3 cups of water. Add spinach to it.

Let the spinach boil for 3 minutes and then let it cool down a bit. After this make a smooth puree of it and keep it aside.

Heat 1 tbsp oil in a pan. Add cumin seeds and red chili powder to it. Let the cumin seeds crackle. Then add prepared tomato and onion-based gravy to it. Mix all well.

Then let it cook for 4 to 5 minutes on a medium to low flame.

Add spices such as salt, chili powder, cumin, and coriander powder, turmeric powder, and chole masala.

Stir all well and cook it for 2 to 3 minutes.

Add spinach puree to it… Mix them very well and cook them for 2 to 3 minutes.

Add Boiled chhole / chickpeas to it and stir it very well.

After this add water if needed & let them cook for 5 minutes.

Yummy Chhole palak is ready.

Serve hot Chole Palak.

Enjoy!

(Serving- 3)

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Matki Ki Sabzi

How to make Matki Ki Sabzi

By / Potassium Rich food and recipes

Matki Ki Sabzi is a dry preparation that is usually served with kadhi, which is a homely and satiating sabzi that is much-loved by the Gujaratis. Matki sabzi is a simple, easy and healthy dish. This sabzi goes well as a side dish or when clubbed with roti or rice. Matki are brown in colour and are also known as moth beans.

Ingredients :

Boiled and sprouted (muslin is best for sprouting as it allows the passage of air) matki, moth beans – 2 cups

Oil – 1 tablespoon

Mustard seeds – 1 teaspoon

Asafoetida (hing) – 1/4 teaspoon

Green chilli (sliced) – 1

Curry leaves – 3 to 4

Coriander- jeera powder – 1 teaspoon

Turmeric powder – 1/4 teaspoon

Coriander leaves – 2 tablespoons

Salt – as per the taste

Lemon juice – 1 teaspoon

Chilli powder – 1 teaspoon

Tomatoes (chopped) – 1

Method to make Matki Ki Sabzi:

Now for the tampering of matki sabzi, heat 1 tbsp oil in a non-stick pan.

Add mustard seeds (allow it to crackle), asafoetida, curry leaves and green chillies to it. (Green chilli is an option)

Saute the mixture on a medium flame for a few seconds

Make sure that the spices do not burn.

Before adding matki make sure they are dust-free, insect-free & most importantly of good quality.

Now add matki & tomatoes to it.

Then side by side add spices such as chilli powder, coriander powder (this is the essence of making Gujrati dry matki sabzi), jeera powder and salt.

And mix all well.

Then cook them on a medium flame for 2 to 3 minutes,

Stir the mix occasionally.

Switch off the flame.

Add lemon juice and mix well. (add as per the taste)

 On the top garnish with coriander leaves

Serve the matki sabzi hot

It can be eaten for lunch or dinner & can be served with rice or roti too.

(Servings: 2)

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tomato besan cheela

Spinach Tomato Savory Pancakes

By / Potassium Rich food and recipes, Winter Recipes

Spinach Tomato Pancakes is not only a healthy but also a yummy savory dish. It can be either consumed as a part of nutritious breakfast or an evening snack to satiate you hunger. It does not take much time to prepare and also, to cook. Furthermore, is an easy-to-make recipe, with fullness of nutrients. Moreover, all the ingredients used in the preparation are easily available at home. And also, you can never go wrong with a pancake.

You can serve Spinach Tomato Savory Pancakes with either mint coriander chutney or with tamarind-jaggery chutney and enjoy the wholesomeness of a nutritious snack.

Preparation time: 15 minutes

Cooking time: 15 minutes

Portions: 3-4 pancakes

Ingredients for Tomato spinach pancake:

Tomatoes: ½ cup finely chopped

Spinach: ½ cup finely chopped

Besan (Bengal gram flour): ¾ cup

Onions: ¼ cup finely chopped

Green bell pepper: ¼ cup finely chopped

Green chilies: ½ tsp finely chopped

Dhaniya (coriander leaves): ¼ cup finely chopped

Curd: 2 tbs

Spices:

Garam Masala: ¼ tsp

Red paprika: ¼ tsp

Hing (asafetida): ¼ tsp

Salt: according to taste

Oil: 2 tsp for cooking

Also, you can try out this yummy Oats Tofu Pancakes For Breakfast in 10 mins.

Method of preparation:

1. To make tomato spinach pancake, firstly, take a big bowl and combine the besan, curd, red paprika, garam masala, hing, salt, and around ½ cup of water. Immediately, Mix the ingredients well by using spoon. If needed, add more water to make a smooth batter.

2. Secondly, Add tomatoes, spinach, onions, green bell pepper, green chilies, and coriander leaves to the mixture and mix well.

3. Thirdly, Heat a non-stick pan or tava on medium flame and grease it with ½ tsp of oil.

4. Then, Pour a ladleful of batter on the tava and spread the batter in a circular motion to make a circle.

5. Lastly, Cook on the medium flame, using ½ tsp of oil, till the pancake becomes golden brown from both sides.

Finally, Serve hot with either mint coriander chutney or with tamarind chutney.

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