PrintDelicious...and high in potassium? Any ideas?
Hi everyone! I have a chronic condition which causes low potassium - have had it since I was a kid - and am looking for some new and delicious ideas on how to supplement the deficiency via diet - I'm tired of bananas, though new banana recipes are always welcome! I already take supplements, so this is just trying to add more lovely culinary deliciousness so I can do my body and soul good at the same time. Thanks!!
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13 Comments:
Same here sixsonnets. Here is a list of high potassium foods:
Foods with Potassium Serving Size Potassium (mg)
Apricots, dried 10 halves 407
Avocados, raw 1 ounce 180
Bananas, raw 1 cup 594
Beets, cooked 1 cup 519
Brussel sprouts, cooked 1 cup 504
Cantaloupe 1 cup 494
Dates, dry 5 dates 271
Figs, dry 2 figs 271
Kiwi fruit, raw 1 medium 252
Lima beans 1 cup 955
Melons, honeydew 1 cup 461
Milk, fat free or skim 1 cup 407
Nectarines 1 nectarine 288
Orange juice 1 cup 496
Oranges 1 orange 237
Pears (fresh) 1 pear 208
Peanuts dry roasted, unsalted 1 ounce 187
Potatoes, baked, 1 potato 1081
Prune juice 1 cup 707
Prunes, dried 1 cup 828
Raisins 1 cup 1089
Spinach, cooked 1 cup 839
Tomato products, canned sauce 1 cup 909
Winter squash 1 cup 896
Yogurt plain, skim milk 8 ounces 579
And here is a helpful website listing more potassium rich foods.
http://www.essortment.com/all/potassiumfoodh_rkyn.htm
If I start cramping, I find a banana works the quickest. I have to chop the potassium supplement into a dozen pieces in order to be able to swallow. Those things would choke a horse!
PerkyMac at 3:49PM on 04/07/08
PerkyMac - wow, you get the cramps too? This list is really helpful. I don't know a lot of people with this condition. My pills are horse chokers too.
I find that orange juice helps me the quickest when I start getting symptoms. Do you have other electrolyte issues as well? I've got low magnesium and calcium too.
Thanks for your help!
sixsonnets at 4:02PM on 04/07/08
Zico coconut water is awesome, I drink it instead of sports drinks after working out--an 11 oz box has 670 mg of potassium. The hard part is finding it . . . I get it at my yoga studio and you can also get it online at amazon. I like the plain flavor but it's available with fruit flavors too. Its an acquired taste, not too sweet and a little salty too, but very refreshing.
raspberryberet at 4:08PM on 04/07/08
If you're bored with bananas, plantains (500 mg) can be a savory alternative, though not so good when you need it quickly. Swiss Chard (960 mg) is also high in potassium and can substitute for Spinach in almost every recipe, though it has a higher sodium content.
bitchincamero at 4:15PM on 04/07/08
My pleasure sixsonnets! I occasionally take calcium supplements and have to be careful with magnesium - it can mess up my regularity if you get my drift. Potassium is the toughest to keep at a normal level. Even with supplements, I've had a 0 reading. The worst is when cramping keeps you up all night. Luckily, that doesn't happen often. I'll give the OJ a try - I usually just grab a banana and a couple dozen fragments of horse pills......LOL.
Disclaimer: There are some who have to avoid it, so get a blood test before you start adding Potassium supplements without having a check up.
PerkyMac at 4:27PM on 04/07/08
@sixsonnets.......just curious........I sometimes have to get B12 shots because my body doesn't absorb B12. Don't know why and don't know why it sometimes does. 'Tis a mystery. Any chance you have the same problem?
PerkyMac at 4:34PM on 04/07/08
POTATOES, POTATOES, POTATOES!! Baked, fried, mashed, riced, boiled, roasted. If you notice I think only a cup of raisins has more potassium.
RichardCrystal at 4:44PM on 04/07/08
sixsonnets and PerkyMac... my mother gets really bad cramps and swears by drinking Tonic Water... she says the Quinine (sp?) works wonders....
Dried Apricots are my favorite go to for Potassium though... they cure my sugar cravings and you can add them to chicken recipes or just straight out of the bag.
Alm25 at 4:49PM on 04/07/08
@Alm25..........I usually have that on hand, too. It's hard to believe the calories in Tonic water! It certainly doesn't taste sweet. I don't like the diet. Just add some gin and a squeeze of lime........!!! Seriously, it does work and I don't mind the taste at all, but some hate it. I do have to watch the calories.
PerkyMac at 4:53PM on 04/07/08
@PerkyMac - I've got something called Gitelman's syndrome which is a renal defect - I just don't absorb the stuff (K+. Mg, and Ca) for some reason. And seriously, the warning is real for those who don't need it! Too much can kill you. Not enough will kill you too, but differently.
@everyone - you're all being so helpful - this is such great info! Thank you! I'm considering adding some dried apricots to tonight's chicken,
sixsonnets at 5:14PM on 04/07/08
Avocados are my favorite high-potassium food - a shame they are so high in calories as I could easily eat a whole, plain avocado in one sitting! I also have mineral imbalances and need more potassium than most people. My favorite way to add potassium to something simple like a salad or sandwich is to add avocado. Kiwis are also high in potassium and just great for you nutritionally overall. Best wishes to you. :)
mrsbao at 8:24AM on 04/08/08
Banana Meatloaf
This is a very delicious meatloaf.
Ingredients
1 lb. lean ground beef
3/4 C. mashed bananas, (about 2 medium - make sure they're not overripe)
1 C. soft bread crumbs
1 Tbs. chopped onion
1/2 tsp. dry mustard
salt and pepper to taste
Directions
Combine meat, crumbs, onion, pepper and salt. Mix thoroughly. Combine bananas and mustard. Add to meat mixture and mix thoroughly. Form into a loaf and place in baking dish. Add 2 Tbs. of water to bottom of dish. Bake at 350 degrees for about 1 hr.
Hillary
Chew on That
Chew on That at 12:08PM on 04/08/08
I just looked on the back of my package of dried apricots- here's a recipe for banana apricot bread. Might be tasty to have around!
Banana Apricot Bread
2 c all purpose flour
1tsp bkg powder
1/2 tsp bkg soda
1/2 tsp salt
1 cup sugar
1/2 cup dried apricots chopped
1/2 cup chopped walnuts
3/4 cup ripe banana, mashed
1/2 c milk
1/2 cup butter
1 egg
Preheat oven to 350. In large bowl stir together all dry ingredients, in another bowl combine wet ingredients. Stir dry ingredients into wet- until blended.
pour into 9X5 loaf pan bake 1 hour or until bread pulls away from pan and toothpick inserted into center comes out clean. Let cool in pan 10 min then let cool completely on rack. makes one loaf.
bisbee at 4:54PM on 04/08/08