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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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Onion Raita, Pyaz ka Raita
Recipe# 41402
07 Aug 19

 
 
by Tarla Dalal
This is a must-know, must-try recipe even for those who have just started out on the path of cooking! Onion Raita, a delectable combination of onions and curds spiced gently with green chillies and cumin seeds powder, is a fabulous combination for just about any Indian dish, be it a
Roasted Capsicum Soup, Roasted Red Capsicum and Tomato Soup
Recipe# 32990
03 Feb 16

  This recipe has an associated video
 by Tarla Dalal
Roasted capsicum soup, this simple but delectable soup is packed with goodness of folic acid and vitamin A from capsicum and tomatoes. The high fibre content of the recipe helps to remove the excess fat from the body while the garlic helps to keep a check on your blood cholesterol levels. ....
Banana Milkshake
Recipe# 41464
03 Aug 18

  This recipe has an associated video
 by Tarla Dalal
Banana Milkshake is an all-time favourite milkshake, which is a great hit especially with kids! The best part about this milkshake is that it has a creamy and luscious consistency even without using ice-cream, all thanks to bananas. The fruity-milky taste and the creamy mouth-feel make it a deli ....
Cherry Tomato and Feta Salad
Recipe# 41502
22 Feb 17

 
 
by Tarla Dalal
What a lovely sight this salad is, with the red cherry tomato halves contrasting beautifully with the crumbled feta cheese. It is really a stunning salad that combines the softness of cheese and the juiciness of tomatoes with the peppy flavour of the lemony dressing. The Cherry Tomato and Fe ....
Watermelon Apple Drink ( Weight Loss After Pregnancy )
Recipe# 33032
20 Aug 09

  This recipe has an associated video
 by Tarla Dalal
Watermelon apple drink, cool off on hot afternoons with this refreshing, icy and nutritious drink. Iron rich watermelon and fibre rich apple help maintain good bowel function. Those keen to lose weight will relish this healthy, fruity option to sugar laden high-calorie drinks. Easily made, quickly c ....
Khumbh Palak
Recipe# 35074
18 Oct 10

 
 by Tarla Dalal
Whip up this nutritious yet delicious dish for your loved ones, and watch them lose themselves in its rich flavour and interesting texture. This Khumbh Palak is much more flavourful than the average mushroom preparation as it is supplemented by a vibrant spinach paste, a tangy tomato paste, a pu ....
Hard Boiled Eggs
Recipe# 41350
31 Mar 19

 
 by Tarla Dalal
Hard-boiled Eggs can be made quickly and easily, and served with breakfast, lunch or dinner. The eggs are cooked whole, then the shell is removed, the eggs are halved and served with a simple seasoning of salt and pepper. The cooking time is very important to get the perfect hard-boiled egg. ....
Spinach Stuffed Mushrooms ( Healthy Starter Recipe )
Recipe# 34733
11 Sep 19

 
 by Tarla Dalal
Yum, these Spinach Stuffed Mushrooms offer the most exciting start to a meal! The best part is that they set a healthy note too, since this innovative version is prepared without cheese. Here, fresh mushrooms, stuffed with a saucy spinach mixture, is cooked in a closed
Red Capsicum and Walnut Dip, Lebanese Dip
Recipe# 22578
21 Jan 10

  This recipe has an associated video
 by Tarla Dalal
The Red Capsicum and Walnut Dip is a delight to put on the table, because of its vibrant colour, mind-blowing flavour and exquisite texture. Red capsicum adds spicy notes to this tasty dip, while walnut improves the texture and gives an exotic flavour too. Bread crumbs are added to stabilise the dip ....
Malai Paneer Bell Pepper Balls, Cold Starter
Recipe# 41235
26 Jan 20

 
 by Tarla Dalal
No sweat, just fun! This easy-to-make cold starter is as quick as it can get. All you need to do is shape a dough of malai paneer into balls and coat it with chopped bell peppers. The soft white colour and melt-in-the-mouth texture of paneer combines beautifully with the totally contrasting crun ....
Broccoli and Zucchini in Red Capsicum Gravy
Recipe# 39679
20 Nov 19

 
 by Tarla Dalal
When it comes to cooking, a little know-how can take you a long way and help you create an unending range of innovative foods, such as Broccoli and Zucchini in Red Capsicum Gravy. Here, look at how red capsicum lends itself to prepare a delectable gravy that is not only flavourful but healthy too, b ....
Banana Walnut Pancake
Recipe# 1859
12 Aug 14

 
 by Tarla Dalal
These delicious breakfast pancakes are enriched with wheat bran, bananas and milk and are perfect for brunch. Bananas and milk provide you with all the energy, protein and calcium needed to carry out your regular activities, while walnuts add omega-3 fatty acid. Most of us consider waffles and panca ....
Mixed Sprouts and Palak Subzi
Recipe# 41219
13 Jun 11

 
 
by Tarla Dalal
The very sight of assorted sprouts is appetizing. Of different sizes, shapes and colours, the sprouted beans tempt you to grab a spoon without any delay! In this mouth-watering recipe, the sprouts are combined with spinach, onions and tomatoes, and jazzily flavoured with pav bhaji masala. Even w ....
Mixed Vegetables in Palak Methi Gravy
Recipe# 41217
13 Jun 11

 
 by Tarla Dalal
A mouth-watering treat of mixed vegetables drowned in an awesome gravy of spinach and fenugreek leaves, flavoured simply with green chilli paste. The addition of methi to the spinach base is what makes this recipe so interesting, because it lends a unique, pleasantly-bitter flavour to it. Mi ....
Scrambled Eggs
Recipe# 41165
31 Mar 19

 
 by Tarla Dalal
Scrambled Eggs is an international favourite, especially at breakfast time. It is easy to make, sumptuous and amazingly tasty, so why not give it a try? This perfect breakfast recipe will be soft and gooey, and not fully coo ....
Spinach, Paneer and Dal Soup
Recipe# 4629
14 Aug 19

 
 
by Tarla Dalal
A lip-smacking soup using low-fat paneer. Spinach, Paneer and Dal Soup being rich in calcium and protein helps to maintain bone strength and repair damaged tissues.
Coconut Milk For Gravies and Curries
Recipe# 33500
24 Jun 19

 
 by Tarla Dalal
Coconut Milk has a magical effect on gravies. Its soothing flavour and pleasant aroma help to balance strong spices, while also giving the gravy a rich mouth-feel and a unique taste. In restaurants, Coconut Milk is commonly used to prepare Goan and South I ....
Sweet Potato Halwa, Shakarkand Halwa
Recipe# 22333
07 Jul 12

 
 by Tarla Dalal
Do you have the will power to say ‘no’ to a cup of warm and delicious halwa? Well, most of us do not. However, health conditions like high blood pressure often make us refuse such treats with a heavy heart. Nonetheless, we have come up with some interesting recipes, which can be enjoyed occasion ....
Coloured Capsicum and Paneer Subzi
Recipe# 39593
04 Feb 19

  This recipe has an associated video
 
by Tarla Dalal
The Coloured Capsicum and Paneer Subzi has a well-rounded flavour and a well-balanced nutrient profile. Rich in protein, carbohydrates and vitamins, this easy yet irresistible subzi also pools in vitamin A from coloured capsicums, folic acid and antioxidant lycopene from tomatoes and protein and cal ....
Tomato Onion Raita, Onion Tomato Raita
Recipe# 41080
21 Feb 20

  This recipe has an associated video
 by Tarla Dalal
tomato onion raita recipe | onion tomato raita | pyaz tamatar ka raita | healthy onion tomato raita | with 9 amazing images. One of the most popular raitas in both North and South India, ....
Coconut Drink for Endurance Athletes, Coconut Drink for Runners
Recipe# 492
09 Jan 20

 
 by Tarla Dalal
coconut drink for endurance athletes | healthy coconut drink for runners | with 13 amazing images. Coconut drink for endurance athletes is a healthy drink which has umpteen nutritional benefits. H ....
Palak Toovar Dal
Recipe# 3885
15 Jul 19

 
 by Tarla Dalal
Toovar dal has a knack of combining well with greens, providing the right mushiness without becoming gooey. Here, palak and toovar dal come together, smartly pressure-cooked and hand-blended to the right consistency. A couple of whole spices added as a tempering impart a fresh aroma and irresistible ....
How To Make Coconut Milk, Healthy Coconut Milk
Recipe# 32646
28 Nov 19

  This recipe has an associated video
 by Tarla Dalal
how to make coconut milk | Indian style homemade coconut milk | healthy coconut milk | with amazing 10 images. Nothing better than Indian style homemade coconut milk with it's soothing fla ....
Spinach and Mixed Sprouts Raita
Recipe# 41011
26 Nov 19

 
 
by Tarla Dalal
Instead of being made as a gravy or soup, spinach is used along with boiled mixed sprouts to make a vibrantly-coloured and multi-textured raita. This scrumptious and refreshing Spinach and Mixed Sprouts Raita makes an exciting accompaniment to any meal. It also gives you the power of sprouts, ....
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