Now that you are a K+ expert, the next step is figuring out how to incorporate your knowledge into everyday nutrition plans. We thought we would make that process a little easier by providing you with five delicious recipes containing potassium naturally.
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This post is part of our #30SaltyDays summer campaign, in which we hope to educate YOU about the benefits and science behind electrolytes. Follow the campaign with the hashtag #30SaltyDays on Facebook, Twitter, Instagram and the SaltStick blog. We’re offering our brand new product, SaltStick FASTCHEWS, as a GIVEAWAY for participants. More information here: http://bit.ly/1Rz0avu. Before you read this post, check out Monday’s post, detailing everything you want to know about potassium.
Potassium occurs naturally in almost all fruits and vegetables, as well as legumes (which are also great sources of magnesium!). A balanced diet which includes a large variety of plants will easily provide the recommended 4,700 mg per day of potassium. Still, if you are looking for an extra boost, try one of these recipes below.
1. Sweet Potato Fries: As most of the nutrients in sweet potatoes are concentrated in the skin, it is important to avoid peeling these potatoes when you cook them. This recipe is savory, but these fries are equally delicious as a sweeter treat! Just ditch the paprika and thyme, and sprinkle the fries with cinnamon. Serves 4-8. 438 mg Potassium per serving, or 12 percent of your daily needs.
2-4 large Garnet Yams “Sweet Potatoes”, scrubbed clean, skin on, cut into 1/2 inch fries
A few splashes of Olive Oil
Season to taste: Paprika, Garlic Salt or Sea Salt, Pepper, Thyme and/or Rosemary
Preheat oven to 400°F. Line a baking sheet with parchment paper. Toss cleaned and sliced sweet potatoes with olive oil and chosen seasonings. Bake in oven for 30-40 minutes. Toss every 10 minutes to assure that all sides cook evenly, adjusting your baking time according to how crispy you want your fries.
Recipe from Family Fresh Cooking.
2. Grilled Peaches: Peaches are excellent sources of potassium, Vitamin A, Vitamin C, and iron. Get these benefits and more with this this grilled peaches recipe, which takes an interesting twist by adding a balsamic vinegar and pepper glaze. This dish makes a delicious dessert or side to a savory dish like rosemary chicken. Serves 4. 333 mg of Potassium per serving, or 9 percent of your daily needs.
1 cup balsamic vinegar
1/4 cup molasses
1 tablespoon freshly ground black pepper (you can add more or less based on your tastes but the pepper is really great against the other sweet flavors in this dish)
4 ripe peaches
2 tablespoons vegetable oil
In a small sauce pan, bring vinegar to a boil and reduce to a simmer. Simmer until reduced by half (15-20 minutes). Remove from heat and add molasses and black pepper.
Cut the peaches following the natural line that circles the fruit. Cut all the way down to the pit and just run the knife right around keeping the blade against the pit. Gently grab each half and twist in opposite directions. Then pop the stone out with a paring knife or a spoon.
Heat the grill to medium. Keep glaze warm so it does not harden up. Brush each cut side with oil and place cut down on the grill. Grill for about 2 minutes and flip. Brush the cooked tops with the glaze and cook for about two more minutes. Remove to a platter and brush on more of the glaze. Serve with extra glaze on the side.
Recipe from A Family Feast.
Want more recipes? In case you missed our winter post about potassium-based breakfasts, head here to check it out.
3. Three-Bean Chili: Legumes, including beans, lentils and peas, are all packed with potassium, containing about 450 mg per cup. White beans are the most potent — with 595 mg per cup. Plus, with the magnesium, iron, fiber and protein content, legumes do a great job at providing your body healthy recovery fuel! This warming three-bean chilli makes use of a surprising ingredient (chocolate syrup) to bring the cajun spices together. Serves 4. 1,098 mg of Potassium per serving, or 23 percent of your daily needs.
1 15 – ounce can no-salt-added red kidney beans, rinsed and drained
1 15 – ounce can small white beans, rinsed and drained
1 15 – ounce can low-sodium black beans, rinsed and drained
1 14 1/2 – ounce can diced tomatoes and green Chile peppers, undrained
1 cup beer or chicken broth
3 tablespoons chocolate-flavored syrup
1 tablespoon chili powder
2 teaspoons Cajun seasoning
Dairy sour cream (optional)
Shredded cheddar cheese (optional)
In a 3-1/2- or 4-quart slow cooker, combine kidney beans, white beans, black beans, undrained tomatoes and green Chile peppers, beer or broth, chocolate syrup, chili powder, and Cajun seasoning.
Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. If desired, garnish individual servings with sour cream and cheese.
Recipe from Midwest Living.
4. Cantaloupe Pepper Salsa: Cantaloupe packs a potassium punch: one cup of this delicious orange fruit contains 431 mg of potassium — more than one banana. It also provides a variety of antioxidants including choline, zeaxanthin, and beta-carotene, all of which provide protection against diseases ranging from the common cold to cancer. The red bell pepper in this delicious salsa adds a hefty dose of Vitamin C, and the mint provides a coolness that balances the spicy jalapenos. This salsa makes a great addition to pork! Serves 3. 230 mg of Potassium per serving, or 5 percent of your daily needs.
1 cup finely chopped fresh cantaloupe
1/2 cup finely chopped red bell pepper
1/4 cup finely chopped red onion
3 tablespoons chopped fresh mint
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
1/4 teaspoon kosher salt
Combine all ingredients in a medium bowl, stirring well. Cover and chill at least 1 hour.
Recipe from Cooking Light.
5. Trail Mix: Trail Mix is perhaps one of the best mixes of electrolytes around. Nearly all dried fruit, from apricots to raisins to cranberries to dates, is high in potassium. Nuts and seeds, especially sunflower seeds, are high in magnesium. Trail mix is the perfect marriage of both worlds. Plus, you have all the control if you make your own. You’ll just need to gather heaping doses of fruit and nuts, mix well, and you’re set! Still, if you need a little guidance, try this list of 21 different trail mix options from Greatist. We’re partial to anything containing dark chocolate, so No.’s 1, 6-8, 13-17, and 19 caught our eye. Serving sizes vary, as well as potassium content. However, one 1/2 cup of dried fruit can get you about 15 percent of the recommended daily potassium level, or about 750 mg.
1 Cup Almonds
1 Cup Dried Cherries
1/2 cup Dark Chocolate Chips
Pinch of Sea Salt
1/2 Teaspoon Cinnamon
Mix and enjoy!