My blog is designed for real home cooks
on a tight budget.
Visit the other tabs for money saving tips on leftovers and stretching ingredients and
feel free to share!
Potassium is a mineral that is essential for the heart to work normally. Think of it as your body's your little traffic director, because it signals your heart to pump the blood through your system. Low potassium is associated with high blood pressure, heart disease and stroke to name a few negatives but I'll stay focused. The good news is that we can get Potassium naturally on a daily basis with each meal. Since I'm currently on day 19 of a 30 day food detox, I'll share my recipe for a Potassium rich breakfast drink and a chart with a few foods that are packed with this mineral. Grown folks should have about 2,000 milligrams of Potassium daily.
potassium rich FRUIT Lets get it in with Banana breakfast drink flavored with Cinnamon and Vanilla. Yeah....sweet, creamy stuff that's good for you. Bananas yield more than 400 milligrams of Potassium. It's a good go to snack and blends well with other fruits for smoothies and salads. Make a potassium infuse Smoothie.
Potassium rich VEGETABLES
My taste buds get excited when spinach hooks up with tomatoes. Small but mighty with 500 - 900 milligrams of potassium. Cooked, juiced or sliced they deliver. Be creative. Fresh tomatoes are not just for salads. Have a juicy slice on a sub or burger. TOMATOES have the second highest source of potassium amoungst fruits and vegetables.
If you really need to boost your potassium intake, try a BAKED potato which have more potassium than bananas. Noticed I said BAKED. Choose a potatoe that has a thinner, tender skin like Red Skins or Gold Yukons. Foil wrap in kosher salt for a moister potato. Depending on the size the potato can have over 1000 mgs of potassium with the skin on.
Potassium rich LEGUMES I have to start out with the saying...beans, beans good for your heart, the more you eat, ( you finish the rest). My research shows kidney beans have the greatest level of potassium. I have them at least once a week. I prepare the dry beans with onion and smoked turkey, divide the batches and freeze. Add tomatoes and broth for a rainy day bean soup. Beans provide anywhere from 500 to over 1,000 milligrams per cup. I use the crockpot to slow cook my beans and garnish a hot bowl with parsley and side of cornbread.
In the Kitchen
Potassium rich grocery list. Get it in for breakfast, lunch and dinner.
Who has what? Depending on the source the figures go up and down but here's the average milligram for some of my favorites:
The Beetles - Yesterday Sway back and forth mellow music. Good reflection lyrics to play when your in the mood for a throwback classic. Quiet time music while you're in the kitchen doing your prep work.
Banana Breakfast Drink
In the Kitchen
Get it in with your fiber or sprinkle a little on fresh apple slices.
Anthony David - As Above, So Below - This is my meditation zone track. This is beach front with your shoes off, reflection music.
Onions should be shown with boxing gloves because there's a lot of fight in those layers, right down to the stem. "Prescribing onions for heart patients is hardly routine among cardiologists, but Harvard's Dr. Victor Gurewich advises all his patients with coronary heart disease to eat onions daily." Essentially, the amino acid found in onions detox the body. I'm an onion lover, raw or cooked. Peel past the tears and add more onions to your healthy recipes.
Here are some of the things that onions can do for your heart:
Boost beneficial HDL cholesterol, thin the blood, retard blood clotting, lower total blood cholesterol, lower triglycerides, and lower blood pressure.
Simple Rice and Trinity
In the Kitchen
ALWAYS keep my onions in the fridge and I cut them in my hand rather than spending time with a chopping board. It helps if you immediately rinse your hands with cold water and soap. I gravitate to the smell of onions and there's nothing better than a few fresh red onion rings on a sub. Just another reason I keep a sharp knife in the drawer.
Mary J. Blige - Share My World. It's smooth and I know the lyrics. Gotta get your head bob on while your blending, slicing and stirring.
ENTERTAIN in STYLE
When the rice is done cooking, remove it immediately and fluff with a fork. Add the rice it into small ramekins or cups, using a fork and pack down until level. Put a plate on top of the ramekin in the position where you want the rice to sit on the plate. Hold and turn over. Tap the bottom of the ramekin and gently pull up. Wha La!
Well, let me know how you like the Easy Perfect Rice and Simple Rice and Onions and try a set of chopsticks.
LOOK GOOD, COOK GOOD and ENTERTAIN in STYLE
New Blog Focus
ANNOUNCEMENT- The Shugga Project will now have a primary focus on healthy food. I owe it my followers to provide good information and recipes with a healthy food focus.
Join me on this journey starting with a Clean 30 Day Detox Program.
Heidi's Healthy Food Tip
I like the flavor of Green Tea, it's pretty but it's also been shown to have anti-inflammatory and anticancer properties, and may also affect body fat accumulation and cholesterol levels.
Break out the tea set. Pinkies up! It's tea time.
As always, Look Good, Cook Good and Entertain in Style
You will need:
1 Cup Almond Milk
1/4 Teaspoon Vanilla Extract
Blend until smooth and serve chilled.
Heidi L. Smith