Sophia Freeman - Rich in Potassium, Rich in Health Benefits: Exquisite Potassium Recipes to Improve Health
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Rich in Potassium, Rich in Health Benefits
Exquisite Potassium Recipes to Improve Health
BY: SOPHIA FREEMAN
2019 Sophia Freeman All Rights Reserved
Liability
This publication is meant as an informational tool. The individual purchaser accepts all liability if damages occur because of following the directions or guidelines set out in this publication. The Author bears no responsibility for reparations caused by the misuse or misinterpretation of the content.
Copyright
The content of this publication is solely for entertainment purposes and is meant to be purchased by one individual. Permission is not given to any individual who copies, sells or distributes parts or the whole of this publication unless it is explicitly given by the Author in writing.
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Table of Contents
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If you love pasta then here is a recipe that allows you to enjoy the benefits of potassium while still enjoying what you love to eat.
Total Prep Time: 40 minutes
Yield:
Ingredient List:
- 1 (8 ounces) package pasta (fettuccine)
- cup butter
- 1 cup milk
- 1 Tbsp. all-purpose flour
- 1 cup parmesan cheese (grated)
- -pound smoked salmon (chopped)
- 1 cup fresh spinach (chopped)
- 1 Tbsp. onion, (minced)
- 1clove of garlic (minced)
- cup sun-dried tomatoes (chopped)
- cup fresh oregano (chopped)
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Methods:
1. Cook pasta according to package directions then drain off excess water.
2. In a reasonable size skillet over medium heat, melt butter and saut onion and garlic then combine with milk. Gradually mix in flour to thicken then add in the parmesan cheese until melted.
3. Combine crumbled salmon into the butter mixture then stir in the spinach, capers, tomatoes, and oregano.
4. Allow to simmer for an additional 3 minutes, until heated through. Pour over the cooked pasta and serve.
This recipe provides a delicious and refreshing salad that will boost your potassium levels.
Yield:
Total Prep Time: 5 min
Ingredient List:
Dressing:
- Olive Oil (3 tbsp.)
- Orange Juice (2 tbsp.)
- Lemon Juice (2 tbsp.)
- Honey (2 tsp.)
- Salt ( tsp.)
- Pepper ( tsp.)
Salad:
- Kale (1 bunch, finely chopped)
- Olive Oil (1 tsp.)
- Lemon Juice (2 tsp.)
- Salt ( tsp.)
- Cooked Quinoa (2 cups)
- Orange (2 large, peeled, chopped)
- Avocado (1 large, peeled, chopped)
- Fresh Mint (2 tbsp., chopped)
- Pistachios (1/3 cup)
- Feta Cheese ( cup, crumbled)
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Methods:
1) Combine all the dressing ingredients together and whisk until fully combined.
2) Combine all the salad ingredients in a bowl.
3) Serve and dress each serving with preferred amount of dressing
4) Enjoy!
Fresh, rich, and delicious!
Total Prep Time: 25 minutes
Yield:
Ingredient List:
- 1 (16 ounces) package pasta (shell)
- 1 Tbsp. butter
- 1 small sweet onion (chopped)
- 1 Tbsp. of red and yellow bell peppers (diced)
- 1 (5 ounces) package frozen spinach (chopped thawed and drained)
- cup chicken broth
- cup heavy cream
- 1-ounce Pecorino Romano cheese (grated)
- Tbsp. freshly ground black pepper
- 1 container cherry tomatoes, halved (8-ounce)
- 1 Tbsp. parsley (chopped)
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Methods:
1. Cook pasta according to package directions then drain off excess water.
2. In a reasonable size skillet over medium-high heat add butter, onion and bell peppers and allow to saut for approximately 2 minutes.
3. Combine spinach and broth then cover and allow to cook for 2-3 minute. Add half of the required cheese and black pepper. Stir to combine and cook for an additional 3 minutes.
4. Remove from heat, add in cooked pasta add tomatoes and toss then sprinkle with parsley and remaining cheese.
These spiced potatoes will take your taste buds on a creamy, dreamy ride.
Yield:
Total Prep Time: 50 minutes
Ingredient List:
- Salt to taste
- Paprika
- Green onions (2, chopped)
- Parmesan cheese ( cup, shredded)
- Sweet potatoes (1 lb.)
- Black pepper to taste
- Butter ( tsp.)
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Methods:
1. Set oven to 350 F.
2. Place potatoes on oven rack and bake for 45 minutes until soft. Remove from oven and slice open.
3. Scoop into a bowl and add remaining ingredients.
4. Mash together and serve with the desired entre.
Have some fun with this delicious potassium filled popsicles.
Total Prep Time: 30 minutes + freezing time
Yield:
Ingredient List:
- 1 cup Strawberry
- 1 cup blueberry
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