Potassium plays an essential role in ensuring an optimal functioning body. It is important in maintaining the balance of fluid with the body, and is a transmitter of information between our nerves and muscles.
Potassium helps lower blood pressure, balances sodium within the body, and aids in relaxing the walls of blood vessels, therefore lowering the risk of stroke, and cardiovascular disease.
Potassium is so important in our daily diet that many people turn to supplements to boost intake. Supplements should not take the place of nutrients that we can easily achieve through a whole food plant based diet.
There are many good sources of potassium-rich foods we can enjoy in the plant kingdom. Here are some of the winners:
Blueberries are native to North America, and date back to pre-colonial times. They are deliciously sweet, rich in manganese, and vitamins C and K. Blueberries contain high amounts of polyphenols, including anthocyanins and anthocyanidins which are micronutrients bursting with antioxidants offering excellent health benefits.
It’s thought that these particular polyphenols interfere with the inflammation process that leads to atherosclerosis, therefore reducing the risk of cardiovascular disease. Blueberry polyphenols may also reduce the risk of cancer, and cognitive decline.
Blueberries are also a good source of calcium, magnesium, zinc, iron, and B6. Blueberries also aid digestion, are colon protective, and help balance blood glucose. Just adding 1/2 cup to your breakfast bowl can have great health benefits. Eat up!
These delicious little chocolatey fudge bites of energy will curb any craving for sweetness, and you don’t have to feel guilty afterwards! They are high in fiber, plant protein, and antioxidants. Rich in magnesium and vitamin A, making them nutritiously scrumptious, and healthy little treats.
1 cup of sweet potato peeled and cubed
1/3 cup all purpose gluten-free flour
1/3 cup raw cacao powder
1/2 cup coconut sugar
1/2 cup vegan chocolate chips
1/2 cup peanut, almond or walnut butter
1/4 cup cacao butter
2 tbsp maple syrup
1/2 tbsp baking soda
1 tsp vanilla extract
1/2 tsp pink salt
Preheat oven to 325 F. Boil 1 cup sweet potato on stovetop until tender (about 10 minutes), strain, mash, and set aside.
Sift flour, baking soda and raw cacao powder into a medium sized bowl. Add salt and mix well.
Boil 2 cups of water in a small saucepan, turn off heat. Place cacao butter into a small glass or stainless steel bowl, and place bowl into saucepan allowing butter to melt.
In a food processor place sifted dry ingredients, add sweet potato, coconut sugar, nut butter, and pulse until well mixed.
Once cacao butter is melted, add maple syrup and vanilla extract to the bowl, and mix well. Add this to the food processor and pulse until mixed well. Finally stir chocolate chips into the mixture, and spoon mixture into a lined 8 inch baking pan, and bake for 20 minutes. Allow brownies to cool before slicing into 24 two-bite pieces.
The benefits of consuming brown rice versus white rice are well known by the majority of the population. However, for those of you who are unsure, here are a few facts. White rice is a processed grain, and works as a simple carbohydrate. White rice is low in nutrients, as it has been stripped of its husk, bran, and germ. Brown rice on the other hand has been minimally processed, is high in fiber, and rich in vitamins and minerals. If you are wondering which color of rice is the most nutrient dense of all, it is red rice. It contains up to ten times more antioxidants than brown rice.
There has also been a lot of confusing information regarding arsenic levels found in rice. This is because around thirty years ago arsenic was dumped on cotton fields in the southern states of the United States where rice is now grown. However do not let this prevent you from reaping the benefits of this gluten-free, high fiber food, as rice grown in other regions has been tested for arsenic levels, and the following have been found safe to consume.
Lundberg Farms rice from California have lower amounts of arsenic than many other brands. Aromatic rices, such as brown basmati, brown jasmine, red rice, and black rice also have lower levels. Rice grown in California, India, and Pakistan has very low levels of arsenic.
Tip: To add flavor to rice, cook it in vegetable stock. To add extra flavor, and a nutrient-dense boost add garlic, ginger, shiitake mushrooms, and a bay leaf at the beginning of cooking.
This drink is an excellent anti-inflammatory smoothie. It combines electrolytes for hydration, bromelain from the pineapple to reduce bruising, essential fatty acids from avocado to reduce inflammation, mint leaves to enhance the skin, vitamin C from the lime to heal and brighten the skin, and a host vitamins, minerals, and antioxidants from aloe to heal the body from the inside out.
1 cup coconut water
½ cup pineapple chunks
1 lime, juiced
¼ cup fresh mint leaves
1 tsp. pine nuts
1 chunk fresh aloe vera peeled and rinsed
½ cup ice
Place all ingredients in a blender until thick and creamy. Enjoy!
Recipe by Caroline Hale
Find more delicious and nutritious recipes in her new book “Live Simply Plant Based”. To order the book, visit her website at: www.Carolinehelevegan.com
A simple yet delicious recipe that can be eaten anytime of day. Great for breakfast, lunch or dinner! The avocado is a true superfood, and a staple of a plant based lifestyle. High in monounsaturated, heart healthy fat, rich in potassium, dietary fiber, vitamin C and B6, along with many other vitamins and minerals, avocados are incredibly healthy! Enjoy this recipe from my book “Live Simply Plant Based” available internationally on Amazon.
1 ripe avocado
1 tsp ground cumin
1 garlic clove peeled
½ lime juiced
¼ tsp ground Himalayan pink salt
2 large slices of red onion
2 large slices tomato
2 slices of bread
Sprouts for topping
Slice avocado in half, and remove stone. Scoop out flesh into a small bowl.
Add lime juice, cumin and salt. Mash with a fork until well mixed.
Toast bread, and rub with peeled garlic clove. Discard clove.
Spread avocado mixture onto toast, and top with red onion, tomato and sprouts.
Raw cacao is packed full of vitamins, minerals and antioxidants which makes it an anti-aging superfood. Super-rich in magnesium, raw cacao helps lower blood pressure, regulates heart rate, elevates mood, balances brain chemistry, and promotes well-being.
Raw cacao is packed full of vitamins, minerals, and antioxidants which makes it an anti-aging superfood. Super-rich in magnesium, raw cacao helps lower blood pressure, regulates heart rate, elevates mood, balances brain chemistry, and promotes well-being. Continue reading “The Super Powers of Raw Cacao”
Matcha green tea is an incredible immunity booster, containing over 100 times more antioxidants than regular green tea. The powerful antioxidants such as catechin EGCg (epigallocatechin) found in this superfood are known to fight free radicals and prevent cancer.
Matcha green tea is known as the world’s most powerful tea, and rightly so! Why choose matcha green tea over coffee? This is why. Matcha green tea is one of the highest rated superfoods according to the ORAC (oxygen radical absorbance capacity) method, and is an amazing energy booster.