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Potassium Rich recipes


Last Updated : Mar 23,2020



पोटेशियम व्यंजनों में उच्च - हिन्दी में पढ़ें (Potassium Rich recipes in Hindi)
પોટેશિયમ યુક્ત રેસીપી - ગુજરાતી માં વાંચો (Potassium Rich recipes in Gujarati)

Potassium Rich Recipes

Potassium is an important mineral and an electrolyte required in human body. It is found in all the cells, muscles and even bones. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So if you are suffering from High Blood Pressure and taking medication, then the medicine works by taking out the sodium and potassium from the kidneys. So you need to up your Potassium intake in this case. Fruits and vegetables are a very good source of potassium.

How much Potassium do i need?
The average adult needs about 4,700 mg (milligrams) per day.

Is Potassium safe for all?
Those with kidney problems will have to restrict the amount of potassium they intake.
 

5 major reasons our bodies needs Potassium

  5 Reasons our body needs potassium :
1. Maintain electrolyte or the acid-base balance.
2. Control blood pressure and sustain cardiac health.
3. Promote muscle and nerve function.
4. Break down carbohydrates.
5. Maintain normal growth.

Potassium Rich Foods list from Fruits, Vegetables and Dairy listed in tables below.


9 Potassium Rich Fruits to include in your diet.

  9 Potassium Rich Fruits
1. Avocado
2. Banana
3. Watermelon
4. Mango
5. Honey Dew Melon
6. Cantaloupe
7. Papaya
8. Plums
9. Grapefruits


11 Potassium Rich Vegetables you must have.

  11 Potassium Rich Vegetables
1. Potato
2. Sweet Potato
3. Mushroom
4. Pumpkin
5. Spinach
6. Kale
7. Radish Leaves
8. Broccoli
9. Green peas cooked
10. Carrots cooked
11. Tomatoes

11 Potassium Rich Vegetables you must have
3 Potassium Rich Dairy Foods

  3 Potassium Rich Dairy Foods
1. Milk
2. Skim Milk
3. Curd
4. Paneer

Coconut water is also one of the highest sources of potassium which helps to maintain the electrolyte and water balance in the body.

Try few of our recipes like Banana Milkshake Drink, Grilled Sweet Potato, Spinach and Mixed Sprouts Raita, Avocado Salad and Coconut Water with Coconut Meat and maintain good health.


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Brussels Sprouts with Balsamic Vinegar and Honey
Recipe# 42215
14 Jan 20

 
 by Tarla Dalal
Some veggies and fruits make very tempting and satiating snacks because they have a wonderful taste and texture, especially when laced with tangy and spicy sauces and seasonings. Here, we have made one such snack with Brussels sprouts. The Brussels sprouts are seasoned with salt and pepper, bake ....
Oven Baked Pumpkin Fries, Healthy Snack
Recipe# 42327
30 Sep 19

 
 by Tarla Dalal
Health-conscious people are always on the lookout for tasty but healthy snacks, which will keep them off junk food! Baked veggies are really trendy snacks that classify as super healthy. You will be amazed by how easy and tasty the Oven Baked Pumpkin Fries are. Just slice the pumpkin into finger ....
Sunny Side Up Eggs, Breakfast Recipe
Recipe# 42311
31 Mar 19

 
 by Tarla Dalal
A quick and easy egg-based breakfast that tastes yum and looks good too. Sunny Side Up Eggs as the name suggests looks like a splash of yellow on a white background, so it has a bright and cheery look that invites you to take a bite! The best part is that it can be made very easily and quick ....
Roasted Bell Peppers, Healthy Accompaniment
Recipe# 42179
26 Mar 18

 
 by Tarla Dalal
Bell peppers have the benefit of being both healthy and tasty – a rare combination! They have a zingy taste, which boosts the flavour of any dish, as well as a nice crunchy mouth-feel. While they can be added to any salad,
Grilled Zucchini Recipe
Recipe# 42226
11 Sep 19

 
 
by Tarla Dalal
How can something with as simple a flavour as zucchini turn into an exciting, truly appetizing starter? Well, that is just what happens when the zucchini is brushed with olive oil, seasoned with pepper and crushed garlic and cooked on a griller pan! The Grilled Zucchini has an absolutely stunnin ....
Grilled Cauliflower Recipe
Recipe# 42227
11 Sep 19

 
 
by Tarla Dalal
Ever thought of cooking cauliflower on a griller pan? Well, the outcome is extraordinary! We tried grilling cauliflower, marinated with garlic, spices and herbs, and really loved the taste and texture of the product. Ideal to serve as a
Blueberry Avocado Vegan Smoothie, Healthy Breakfast
Recipe# 42140
06 Oct 17

 
 by Tarla Dalal
Creamy avocados and tangy blueberries come together to give you a luscious smoothie with an invigorating flavour! Add some almond milk too, and you get an irresistible deal. Tinged with vanilla essence and sweetened with maple syrup, this Blueberry Avocado Vegan Smoothie has a really awesome tas ....
Antioxidant, Protein Rich Healthy Lunch Salad
Recipe# 42207
04 Apr 19

 
 by Tarla Dalal
This is a crunchy, colourful and healthy salad that you can have any time, and even carry to work in the lunch box! Coloured capsicum, onion and lettuce are loaded with antioxidants, which help build our immune system and fight various diseases. Their peppy flavour and crunchy texture also help ....
Tomato Poha, Thakkali Aval
Recipe# 42182
27 Dec 19

  This recipe has an associated video
 
by Tarla Dalal
tomato poha recipe | thakkali aval | easy breakfast recipe | with 20 amazing images. tomato poha recipe is a variation to Maharashtrian poha recipe and called as ....
Anti- Cancer and Anti- Inflammation Spinach Juice
Recipe# 42166
09 Feb 19

 
 by Tarla Dalal
Some foods are so easy to make yet so beneficial, you feel like saying – oh, why didn’t I know about this earlier! Well, the Anti-cancer and Anti-inflammation Spinach Juice is a perfect example. An apt blend of ingredients like spinach and tomatoes gives it a nice taste and consistency, while at ....
Blueberry Coconut Water Smoothie, 3 Ingredient Smoothie
Recipe# 42133
23 Mar 18

 
 by Tarla Dalal
The Blueberry Coconut Water Smoothie is a nice and pulpy smoothie with the pleasant taste of coconut and the zesty tang of blueberries. The addition of coconut meat gives a nice pulpy consistency to the smoothie. However, you need to clean the coconut meat well and remove any brown skin before u ....
Carrot and Coriander Roti
Recipe# 38895
23 Sep 13

 
 
by Tarla Dalal
Colourful and nutritious, these carrot and coriander infused rotis made of rice flour and soya flour make a perfect mini meal with a bowl of curds and khichdi.
Coconut Water with Coconut Meat
Recipe# 40496
23 Jan 20

 
 
by Tarla Dalal
coconut water with coconut meat | coconut water with malai | benefits of coconut water | nariyal ka paani with malai | with 14 amazing images. Coconut water with coconut ....
Avocado Spinach Vegan Smoothie Recipe, Healthy Smoothie
Recipe# 42111
13 Jun 19

 
 by Tarla Dalal
There is nothing like slurping up a creamy smoothie to replenish your energy after a vigorous workout, as a quick and healthy breakfast , or when you feel hungry between meals. It is easily one of the healthiest snacks you can have, and fortunately ....
Spinach Mushroom Sabzi, Palak Mushroom Recipe
Recipe# 41220
18 Oct 19

 
 by Tarla Dalal
The Spinach Mushroom Subzi is a luxuriant dish that vibrates with the effect of spices, whole and ground. The contrasting textures of mushrooms and spinach make the subzi a delight to chew while the addition of fresh cream gives it a lusciously rich mouth-feel. You must take care not to over-coo ....
Nachni Paneer Pancake
Recipe# 4201
11 Jan 20

 
 by Tarla Dalal
Calcium is a nutrient that is required by people of all age groups, for healthy growth and maintenance of bones and teeth. Here is how you can get a tasty calcium-boost from a surprise ingredient – nachni. A millet that is not consumed frequently by most of us, nachni or ragi is one of the greatest ....
Avocado Salad
Recipe# 373
03 Mar 20

 
 by Tarla Dalal
Indian style avocado salad recipe | cucumber tomato avocado salad | healthy avocado salad | how to make tasty avocado salad | with 16 amazing images. Indian style avocad ....
Coconut Butter with Dried Coconut
Recipe# 41882
27 Jun 17

 
 
by Tarla Dalal
Dried coconut is readily available in grocery stores in India, including the small roadside kirana shops! This common ingredient however has a timeless charm, and Indians love to use dried coconut in different forms in their cooking. You can just pop a piece of dried coconut into your mouth and ....
Watermelon and Coconut Water Drink
Recipe# 41752
22 Feb 12

 
 
by Tarla Dalal
The innovative combination of watermelon and coconut water gives you a refreshing drink, which tickles the palate and seems to rejuvenate every cell in the body! Watermelon is a cooling fruit, which is made even better by the addition of coconut water, which is effective in balancing the stomach ....
Burhani Raita, Hyderabadi Masala Curd Raita
Recipe# 41483
09 Dec 19

 
 by Tarla Dalal
Burhani Raita is a nice and masaledar Hyderabadi raita, which combines the pungency of garlic with the aroma of coriander and the flavour of popular spice powders. The Burhani Raita is super easy to make – you just need to whisk the curds and mix in the r ....
Flax Seed Raita ( Omega-3 Fatty Acids and Calcium Rich Recipe )
Recipe# 35093
26 Nov 19

  This recipe has an associated video
 by Tarla Dalal
flax seed raita recipe | Omega 3 fatty acids rich raita | doodhi, mint and curd flax seed raita | with 13 amazing images. Combine flax seeds with calcium-rich curds to make ....
Palak Raita with Onions and Tomatoes
Recipe# 41222
07 Aug 19

 
 by Tarla Dalal
The Palak Raita with Onions and Tomatoes is a vibrant gastronomic treat, that is visually very appealing too. The bowl features a splash of colours like green and red, and a burst of flavours from black salt, onions and tomatoes. The raita is so simple to make, yet tastes very refreshing. It has ....
Pumpkin Paratha
Recipe# 41745
22 Feb 12

 
 by Tarla Dalal
The Pumpkin Paratha is a rare treat, which is amazingly stomach-friendly. Not only is it made with alkaline flours, but it also includes a good dose of grated pumpkin, which is alkaline too. This paratha combines the pleasant sweetness of pumpkin with a light hint of spices, making it addictivel ....
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