Maximize your intake of potassium rich foods as part of your heart disease prevention plan. These recipes, featuring top food sources of potassium, are a good place to start.
Whether fresh or dried, golden apricots are an excellent source of potassium. Adding them to a crunchy, heart-healthy granola increases its fruity sweetness and pumps up the potassium power.
Recipe: Apricot-Almond Granola
Bananas are so much more than a fruit to slice up and put on top of breakfast cereal. Here they're sautéed in butter and sugar and transformed into a simple, yet sophisticated dessert. Not only do you get potassium from the bananas, you also get a good bit of calcium from the ice cream.
Foods high in potassium, such as carrots, may help protect against high blood pressure. And carrots are also high in vitamin A, a powerful antioxidant that may help prevent certain types of cancer. This tangy side dish is worthy of the holiday table, but also great as a weeknight side dish for pork or beef.
Recipe: Cider-Glazed Carrots
Earthy, nutty-tasting lentils are not only high in potassium, but also provide fiber and protein. The mix of spices such as ginger, cumin, turmeric, paprika, cilantro, and parsley give this lentil dish an exotic Middle Eastern flavor.
Recipe: Warm Spiced Lentils
Juicy sliced oranges make a great dessert when they're drizzled with cardamom syrup and topped with a honey-sweet Greek yogurt mixture. This low-fat dessert is not only high in potassium, but also high in vitamin C and low in fat and sodium.
This classic French potato dish stars thinly sliced potatoes that are layered into a "cake" and drizzled with butter. This recipe is more heart healthy than a traditional version because the amount of butter has been reduced greatly. Eating potatoes in this luxurious form is a grand way to get potassium.
Recipe: Pommes Anne (Potatoes Anna)
Prunes (Dried Plums)
They used to be called prunes, and now they go by "dried plums". Either way, they're high in potassium, iron and fiber and add a rich chewiness to this dark breakfast bread.
Recipe: Dried Plum-and-Port Bread
Swiss chard is an earthy-flavored green with crinkly green leaves and either silvery celery-like stalks or bright scarlet-colored stalks. Like all leafy green veggies, it's an excellent source of potassium as well as iron, zinc, folic acid, and vitamins A, C, and K. Another plus is that this garlicky side dish takes less than 7 minutes to cook.
The winter squash family includes thick-skinned, large-seed varieties such as acorn, butternut, spaghetti squash, and pumpkin. You can generally use them interchangeably in recipes as they have similar flavors and textures and are all nutrition superstars.
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