5 Recipes Rich In Potassium
Potassium is one of the most important nutrients found in the human body. It is a fundamental mineral for the proper functioning of the body, so it is always good to have recipes rich in potassium for the day to day.
It is especially advisable to take care of potassium levels during the summer, since through sweat, the body loses many essential nutrients. When this happens, we can feel a general tiredness.
To avoid these inconveniences, the best solution is to incorporate the appropriate foods into your diet. In that sense, the following potassium-rich recipes provide great alternatives.
Easy and delicious high-potassium recipes
Write down the following preparations. They are simple, fast and with a high content of nutrients.
1. Macaroni with avocado and anchovies
Anchovies are a fish with a lot of potassium inside. This mineral has proven to be essential in order to prevent hypertension processes.
Ingredients
- 4 medium avocados.
- 400 g of macaroni.
- 100 g of anchovies in oil.
- Sesame seeds.
- Black olives.
- Extra virgin olive oil.
- Salt to taste.
Elaboration
- In a pot with water and salt, cook the macaroni according to the instructions on the package.
- While the pasta is cooking , remove the skin from the avocados and cut them into slices.
- In a frying pan, add a splash of oil and sauté the avocados. At the same time they are browning, sprinkle a little sesame seeds.
- Add the anchovies to the pan and let them dissolve in the oil. Additionally, add a handful of black olives and the hot and previously drained macaroni.
- Sauté to mix all the ingredients very well.
- Rectify the salt point; then serve hot and fresh, otherwise the avocado may oxidize.
2. Banana ice cream
Bananas, in addition to containing potassium, also have carbohydrates and fiber in their composition. This last substance is essential to ensure the proper functioning of the intestinal tract, according to a study published in the Central European Journal of Public Health.
Ingredients
- 2 liters of milk.
- 2 cups of raw sugar.
- 5 ripe bananas.
- ½ liter of natural cream or cream for cooking.
- 1 cup of chopped walnut.
Elaboration
- Boil the milk together with the muscovado sugar over low heat. When the mixture is reduced to half, remove from heat and freeze.
- Place the natural cream to cool, preferably from the day before, as it should be as cold as possible.
- Take the milk and muscovado mixture out of the freezer and beat until fluffy.
- In another container, beat the natural cream very cold, until it thickens.
- Mash the ripe bananas.
- Mix the milk with the cream; add the mashed bananas and the chopped walnuts. Continue beating until all the ingredients are well mixed.
- Finally, put the ice cream in the freezer and serve after a few hours.
3. Chickpea stir fry with chicken
Legumes are one of the best sources of carbohydrates. They also contain minerals, such as potassium. Make sure they appear in the usual diet.
Ingredients
- 1 small broccoli.
- 200 g of chickpeas.
- 1 onion.
- 200 g of chicken breast.
- ½ zucchini.
- 1 clove garlic.
- Olive oil.
- 1 carrot
- Salt and pepper to taste.
Elaboration
- Clean and cut the chicken breasts into strips. Marinate with a couple of tablespoons of oil and a clove of garlic. Also wash and cut the carrots into thin sticks and separate the broccoli into flowers or pieces.
- Clean and dice the zucchini; also cut the onion into julienne.
- In a frying pan, add a drizzle of oil and sauté the chicken until golden brown. Reserve.
- In the same pan, put the rest of the vegetables and brown them for a couple of minutes.
- Then add the chicken and chickpeas to the pan again and sauté for two to three more minutes.
- Serve hot and garnish with fresh coriander.
4. Baked banana
The banana can be consumed raw or under different forms of preparation. One of them is baked. Try it, you are sure to love it.
Ingredients
- 1 banana per person.
- Butter.
- Sugar.
Elaboration
- Remove the skin from the banana and make an incision, in which it is going to spread butter and a little sugar.
- Butter a baking dish, add a little water and place the bananas. According to taste, you can sprinkle a little more sugar.
- Cook at medium temperature for approximately 25 to 30 minutes. If desired, you can cover the bananas with aluminum foil to prevent them from drying out too much.
5. Chickpeas with cod and spinach
We always stress the importance of consuming blue fish, but white fish also offers health benefits. It is an important source of protein and minerals.
Ingredients
- 150 g of fresh spinach.
- 200 g of chickpeas.
- 200 g of desalted cod.
- 500 ml of fish broth.
- 1 onion.
- 2 cloves of garlic
- 1 tablespoon of sweet paprika.
- 1 loaf of bread.
Elaboration
- Let the chickpeas soak from the day before. The minimum time required is eight hours.
- In a pot, add water and salt and cook the chickpeas over low heat for two hours. Add them to the boiling water.
- Chop the spinach finely.
- In a frying pan, sauté the previously chopped onion and garlic. When they brown, add the tablespoon of sweet paprika and remove from heat.
- In the same pan, brown the cod and then add the chickpeas, spinach, a bay leaf and the fish stock.
- Besides, fry a garlic and a slice of bread together and make a paste with a little fish broth.
- Join all the preparations. Serve and enjoy.
Make recipes with potassium
As you may have noticed, in these high-potassium recipes , some ingredients stand out for their high potassium content, such as banana, chickpeas, and avocado. Now that you know them, you can choose the ones that you like the most and give your diet the dose of potassium that may be missing.
