5 Potassium-Rich Recipes to Add to Your Diet
Potassium is one of the most important nutrients for our overall health. It’s a fundamental mineral for the proper functioning of our body, so it’s always good to have potassium-rich recipes for daily consumption.
It’s particularly advisable to take care of potassium levels during the summer because our bodies lose many essential nutrients through sweat. When this happens, we may feel a general weakness or fatigue.
To avoid these drawbacks, the best solution is to incorporate appropriate foods into our diet. With that in mind, the following potassium-rich recipes provide great options.
Potassium-rich recipes that are easy and delicious
1. Macaroni with avocado and anchovies
- 4 medium avocados
- 14 oz of macaroni
- 3.5 oz of anchovies in oil
- Sesame seeds
- black olives
- Extra virgin olive oil
- Salt to taste
- In a pot filled with water and salt, cook the macaroni according to the instructions indicated on the package.
- While the pasta is cooking, remove the skin from the avocados and cut them into slices.
- Place a drizzle of oil on a pan and sauté the avocados. As they brown, sprinkle some sesame seeds.
- Put the anchovies on the pan and let them dissolve in the oil. Then, add a handful of black olives and the hot macaroni that was previously drained.
- Sauté to mix all the ingredients very well.
- Add a little salt to taste. Then, serve hot and freshly made, otherwise, the avocado can oxidize.
2. Banana ice cream
- 2 liters of milk
- 2 cups of mashed sugar
- 5 ripe bananas
- 1/2 liter of natural cream for cooking
- 1 cup of chopped walnuts
- Boil the milk along with the mashed sugar over low heat. When the mixture is reduced by half, remove it from the heat and freeze.
- Put the natural cream in the fridge, preferably a day before since it should be as cold as possible.
- Remove the mixture of milk and mash from the freezer and beat it until it becomes fluffy.
- In another bowl, beat the cold cream well until it thickens.
- Crush the ripe bananas.
- Mix the milk together with the cream. Add the mashed bananas and the chopped nuts. Continue whipping until all the ingredients mix well.
- Finally, put the ice cream in the freezer and serve after a few hours.
3. Sautéed chicken with chickpeas
- 1 small broccoli
- 7 oz of chickpeas
- 1 onion
- 7 oz of chicken breast
- 1/2 zucchini
- 1 garlic clove
- Olive oil
- 1 carrot
- Salt and pepper to taste
- 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 cut the zucchini into cubes and julienne the onion.
- In a pan, pour a splash of oil and sauté the chicken until it’s golden brown. Put the chicken aside and let it rest.
- Place the rest of the vegetables in the same pan and brown them for a couple of minutes.
- Then, add the chicken and chickpeas to the pan again and sauté for two or three more minutes.
- Serve hot and garnish with fresh coriander.
“It’s particularly advisable to take care of potassium levels during the summer because our bodies lose many essential nutrients through sweat.”
4. Baked banana
- 1 banana per person
- Peel the banana and make an incision in which you’re going to spread butter and a little sugar.
- Spread butter on a baking dish, pour a little water, and place the bananas. You can add a little more sugar, according to your taste.
- Cook at medium temperature for approximately 25 to 30 minutes. If you wish, you can cover the bananas with aluminum foil to avoid excessive drying.
5. Chickpeas with cod and spinach
- 5 oz of fresh spinach
- 7 oz of chickpeas
- 7 0z of desalted cod
- 500 ml of fish broth
- 1 onion
- 2 garlic cloves
- 1 tablespoon of sweet paprika
- 1 loaf of bread
- Leave the chickpeas soaking a day before. The minimum time they require is eight hours.
- Pour water and salt into a pot and cook the chickpeas over low heat for two hours. Add them until the water is boiling.
- Chop the spinach into fine strips.
- In a pan, sauté the previously chopped onion and garlic. When they’re brown, add the spoonful of sweet paprika and remove them from the heat.
- In the same pan, brown the cod and later, incorporate the chickpeas, spinach, a bay leaf, and the fish broth.
- On the side, sauté a garlic clover and a slice of bread together and make a paste with a little fish broth.
- Join all the preparations. Serve and enjoy.
As you may have noticed, certain ingredients in these potassium-rich recipes stand out because of their high potassium content, such as bananas, chickpeas, and avocados. Now that you know them, you can choose the ones you like the most and give your diet the dose of potassium that you may be missing.It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Chmielewsky J.. Carmody JB., Dietary sodium, dietary potassium, and systolic blood pressure in US adolescents. J Clin Hypertens, 2017. 19 (9): 904-909.
- Hijova E., Bertkova I., Stofilova J., Dietary fibre as prebiotics in nutrition. Cent Eur J Public Health, 2019. 27 (3): 251-255.