Any good reciepts with iron and potassium in?!
any info would help so much
Answers: i need some good recirpts for foods high in potassium and iron for someone that doesnt or cant eat well
any info would help so much
I know you are looking for Recipes, but anything involving these ingrediants are good potassium ideas:
Bananas
Oranges
Apricots
Avocado
Strawberries
Potatoes
Tomatoes
Cucumber
Cabbage
Cantloupe
Cauliflower
Chard
Bell pepper
Eggplant
Squash
Crimini mushrooms
Brussels sprouts
Turmeric
Parsley
Spinach
Broccoli
Tuna
Halibut
Here is a list of some foods high in potassium and their potassium content from the USDA National Nutrient Database:
Potassium Rich Foods Weight Measure Potassium Content
Raw, baby carrots 10 1 medium 24 mg
Raw Lettuce 10 1 leaf 19 mg
Raw Onions 14 1 slice 20 mg
Fresh Strawberries 12 1 strawberry 18 mg
Raw Garlic 3 1 clove 12 mg
Honey 21 1 tablespoon 11 mg
Raw Radishes 4.5 1 radish 10 mg
Raw Peppers 10 1 ring 18 mg
White Bread 23 1 slice 17 mg
Papayas 304 1 papaya 781 mg
Lima Beans 188 1 cup 955 mg
Plantains 179 1 medium 893 mg
Jerusalem Artichokes 150 1 cup 644 mg
Bananas 118 1 banana 422 mg
Oat Bran 94 1 cup 532 mg
Tomatoes 255 1 cup 528 mg
Cucumber 301 1 large 442 mg
Cantaloupe 160 1 cup 427 mg
Pears 275 1 pear 333 mg
Mangoes 207 1 mango 323 mg
And here are some iron rich foods.
Iron Rich Foods
Foods that are a good source of iron include:
liver
lean red meats, including beef, pork, lamb
seafood, such as oysters, clams, tuna, salmon, and shrimp, etc.
beans, including kidney, lima, navy, black, pinto, soy beans, and lentils
iron fortified whole grains, including cereals, breads, rice, and pasta
greens, including collard greens, kale, mustard greens, spinach, and turnip greens
tofu
vegetables, including broccoli, swiss chard, asparagus, parsley, watercress, brussel sprouts
chicken and turkey
blackstrap molasses
nuts
egg yolks
dried fruits, such as raisins, prunes, dates and apricots
Combine any of the foods above in a meal or even a ish or 2 for a potassium and iron packed meal.
Asparagus and pink grapefruit salad
200g asparagus trimmed
1 baby cos lettuce
1 small radicchio lettuce ( red one)
1 medium avocado sliced thinly
2 pink grapefruit peeled and seeded
Dressing
2 tables extra virgin oil
2 tables tarragon vinegar
2 tsp honey
Slice all ingredient to desired effect
put all dressing ingredients in jar shake well then
toss all in a bowl drizzle with dressing
*Zesty Black-Eyed Pea Salad
? 2 cans (15 oz each) black-eyed peas, drained, rinsed*
? 2 Tablespoons onion, fi nely chopped (if you like)
? 1/4 cup green pepper, chopped (if you like)
? 1 can (15 oz) corn, drained, rinsed*
? 1 can (15 oz) diced tomatoes, drained
? 1 Tbsp minced garlic
? 1/2 cup reduced-fat Italian dressing
? Lemon pepper seasoning (if you like)
? Lettuce, torn into small pieces
? 1 cucumber, sliced
Directions: In a medium bowl combine black-eyed peas, onions and peppers (if you like), corn, tomatoes, and
garlic. Toss lightly. Add Italian dressing, mix lightly. Sprinkle the top of the salad with lemon pepper seasoning,
if you like. Cover.
Refrigerate a couple of hours or overnight, stirring occasionally. When ready to serve, place 1 1/2 cups of blackeyed
pea salad on top of each plate of torn lettuce. Add sliced cucumbers to the side. Serve.
Makes 6 servings
Nutritional Information: Amount per serving:
Calories 217; Total Fat 3g; 12% of total calories from fat; Sodium 1024mg; Vitamin A 13%; Vitmain C 31%;
Calcium 8%; Iron 18%; Protein 11g.
*Black-Eyed Peas Belong in the Meat & Beans Group
1/2 cup of black-eyed peas counts as 1 ounce from the
Meat & Beans Group of MyPyramid.
1 serving (1 1/2 cups) of Zesty Black-eyed Pea Salad
provides 3 ounces from the Meat & Beans Group.
This is about half of the recommended daily amount
from this group, based on a 2,000 calorie diet.
Black-eyed peas are high in protein, fiber, iron, & potassium. They are also low in fat and
contain no cholesterol.
*Gingered Adzuki Beans
2 cups adzuki beans
1/4 cup finely chopped pickled ginger
1 teaspoon pickled ginger juice
1 scallion, trimmed and thinly sliced
1 tablespoon tamari
1/2 avocado, sliced for garnish
1. Soak the dried beans overnight in water.
2. Drain the soaked beans. Place the beans in a pot and cover with fresh water. Simmer until tender, about 40 minutes to an hour. Drain.
3. Mix the beans, ginger, ginger juice, scallion and tamari together in a bowl. Let it sit for 10 minutes to develop its full flavor. Serve warm or at room temperature garnished with avocado slices.
Nutrition Information
Excellent source of fiber, folate and a good source of iron, potassium, magnesium and phosphorus
*Or u can try this link
http://recipes.suite101.com/article.cfm/...
I Pray the person u are worried for will get well very soon :-)
Banana bread made with oat bran (flour) instead of regular. Banana are high in potassium and oat bran is great for iron.
* 3 or 4 ripe bananas, smashed
* 1/3 cup melted butter
* 1 cup sugar (can easily reduce to 3/4 cup)
* 1 egg, beaten
* 1 teaspoon vanilla
* 1 teaspoon baking soda
* Pinch of salt
* 1 1/2 cup of oat bran flour (health food store)
No need for a mixer for this recipe. Preheat the oven to 350°F (175°C). With a wooden spoon, mix butter into the mashed bananas in a large mixing bowl. Mix in the sugar, egg, and vanilla. Sprinkle the baking soda and salt over the mixture and mix in. Add the flour last, mix. Pour mixture into a buttered 4x8 inch loaf pan. Bake for 1 hour. Cool on a rack. Remove from pan and slice to serve.
I know you asked for recipes but iron is very hard to supplement with food alone if there is a deficiency. There are very good supplements and I shop at www.swansonvitamins.com. Very inexpensive and they show the size of the pill if that is a problem.
bananas