Top 10 Potassium Rich Recipes | Cooking With Jade

Top 10 Potassium Rich Recipes

Top 10 Potassium Rich Recipes

Have you ever thought about the importance of high potassium consumption? However it’s been proven that not only it is necessary for normal cell functioning, but also taking potassium-rich foods can lower blood pressure and the risk of heart disease and strokes. This post comes with the top ten potassium-rich recipes that you can simply make without any extra effort.

Here we go…


1. Macaroni with Avocado and Anchovies

(Cooking Time: 10 minutes Preparation Time: 10 minutes Servings: 3)


Macaroni with Avocado




    • Amount per Serving
    • Calories 152g
    • Fats: 1.5g
    • Cholesterol: 0.0mg
    • Total Carbohydrate 13.2 g
    • Protein 4.9g




    • 4 medium avocados
    • 1 pound of macaroni
    • 1 cup of anchovies in oil
    • 1 tbsp of sesame seeds
    • 1 cup of black olives
    • 2 tbsp of extra virgin olive oil
    • 1 pinch of salt to taste




    • First, in a pot of water with salt, cook the macaroni according to the instructions on the package.
    • While the pasta cooks, remove the skin from the avocados and cut them into slices.
    • In a frying pan, put a drizzle of oil then brown the avocados. While they brown, sprinkle some sesame seeds.
    • Add the anchovies to the pan and let them dissolve in the oil. Add a handful of black olives and the hot, drained macaroni.
    • Mix all the ingredients well.
    • Finally, adjust the seasoning if necessary. Finally, serve hot and freshly prepared, otherwise the avocado may oxidize and turn black.


2. Stuffed Spaghetti Squash

(Cooking Time: 15 minutes Preparation Time: 10 minutes Servings: 4)


Stuffed Spaghetti Squash




    • Amount per Serving
    • Calories 278g
    • Fats: 18g
    • Cholesterol: 0.0mg
    • Total Carbohydrate 21 g
    • Protein 13g




    • 1 spaghetti Squash, halved and seeded
    • 2 cups of tomato sauce
    • 5 button mushrooms cut into pieces
    • 1 tbsp extra virgin olive oil
    • 4 tbsp basil (fresh or frozen)
    • 1 pinch of salt
    • 1 pinch of pepper




    • Preheat the oven to 180°C (360°F)
    • Place the spaghetti squash halves cut side down on a baking sheet
    • Bake for 40 minutes or until flesh is tender
    • With a fork, scrape the flesh to obtain the spaghetti texture
    • Add a drizzle of olive oil, salt and pepper
    • Divide half of the tomato sauce, mushrooms, cheese and basil into each squash half and mix
    • Bake again for 15 minutes. And there you go! Serve immediately
    • Enjoy your lunch!


3. Pear Quesadillas

(Cooking Time: 10 minutes Preparation Time: 10 minutes Servings: 2)


Pear Quesadillas




    • Amount per Serving
    • Calories 217g
    • Fats: 3g
    • Cholesterol: 10.0mg
    • Total Carbohydrate 19g
    • Protein 4g



Pear chutney:


    • 2 pears, cored and diced
    • ¼ red onions finely chopped
    • ½ red bell pepper, finely diced
    • 2/3 cup dry white wine
    • 2 tbsp of brown sugar
    • Cayenne pepper flakes, to taste

For the quesadillas:


    • 3 large tortillas
    • 2 pears, cored and thinly sliced



For the chutney:


    • In a small saucepan, combine all the ingredients for the chutney. Over medium-high heat, cook, stirring often, for about 5 minutes or until the liquid has evaporated. Reserve (see note).

For the quesadillas:


    • Preheat the oven to 220°C (425°F) and line a baking sheet with parchment paper.
    • Place the tortillas on the baking sheet. Spread the pear slices on half of a tortilla and spread the chutney over it; then fold in half. Repeat with the other tortillas.
    • Bake 3 to 5 minutes; the chutney will keep for up to 3 days in the fridge.
    • Serve and enjoy your pear stuffed Quesadillas!


4. Quinoa with Pomegranate and Mint Pesto

(Cooking Time: 30 minutes Preparation Time: 10 minutes Servings: 3)


Quinoa with Pomegranate and Mint Pesto




    • Amount per Serving
    • Calories 139g
    • Fats: 7g
    • Cholesterol: 0.0mg
    • Total Carbohydrate 18.9g
    • Protein: 2g




    • 2 to 4 delicate squashes (or butternut*), depending on size
    • 2 tbsp olive oil
    • 1 ½ tsp of turmeric
    • 1 pinch of salt
    • 2 cups of cooked quinoa
    • 1 handful of pomegranate seeds




    • 1 small bunch of fresh mint (about 40 leaves)
    • 1 cup of ground almonds
    • 1 tbsp of grated parmesan
    • 3 tbsp of olive oil




    • Preheat the oven to 220°C/440°F and cover a baking sheet with parchment paper.
    • Clean the squash with hot water, removing impurities by scraping by hand or with a small knife if necessary.
    • Using a large knife, cut the squash in half lengthwise, then scoop out the seeds with a spoon.
    • Cut each squashes’ half into slices. Arrange the slices on the baking sheet and brush with olive oil on each side. Note that too much oil may cause the squash to become soggy. Sprinkle with turmeric and lightly salt.
    • Bake for about 25-30 minutes or until the squash is tender, turning occasionally.
    • For the mint pesto: Pulse the mint leaves in a blender. Add all the ingredients and blend for another 1-2 minutes.
    • Serve the squash with the cooked quinoa, mint pesto and a few pomegranate seeds.
    • Enjoy your dish!


5. High-potassium Muhammara

(Cooking Time: 30 minutes Preparation Time: 10 minutes Servings: 1-2)


High-potassium Muhammara




    • Amount per Serving
    • Calories 90g
    • Fats: 7.3g
    • Cholesterol: 0.0mg
    • Total Carbohydrate 6g
    • Protein: 1.3g




    • 2 red peppers
    • 1 tablespoon Aleppo pepper flakes
    • 1 ½ cups of whole walnuts
    • 1 cup of breadcrumbs
    • 2 tbsp of pomegranate molasses
    • 2 cloves garlic
    • 2 tbsp of lemon juice
    • 1/2 teaspoon ground cumin
    • 4 tbsp of olive oil
    • 1 teaspoon of salt

Note: if you don’t have pomegranate molasses, do without, it will still be delicious.




    • Peel the garlic cloves. Cut the peppers in half, and remove the seeds and the white parts.
    • Put a sheet of baking paper on a baking sheet and put the peppers on the baking sheet, skin side up, and bake for 20 to 30 minutes.
    • Once the peppers are cooked, put them in a plastic bag, close the bag and let cool.
    • Remove the skin from the peppers. Put the peppers in the bowl of your blender, add the nuts, and blend until smooth. Add all the other ingredients except the olive oil: Aleppo pepper, breadcrumbs, pomegranate molasses, garlic, lemon juice, cumin and salt. Mix very well; then pour in the olive oil and blend on low speed until completely incorporated into the mixture
    • It is traditional to serve the Muhammara in a small bowl, at room temperature, accompanied by fresh pomegranate aryls for garnish.
    • Serve and enjoy your dish!


6. Plantain and Ginger Gratin

(Cooking Time: 25 minutes Preparation Time: 10 minutes Servings: 2)


Plantain and Ginger Gratin




    • Amount per Serving
    • Calories 220g
    • Fats: 12g
    • Cholesterol: 0.0mg
    • Total Carbohydrate 21g
    • Protein: 15g




    • 1 plantain
    • 1 slice of fresh ginger
    • 1 tbsp of butter
    • 2 tbsp of flour
    • 1 cup of soy milk
    • 1 pinch of powdered ginger
    • 1 pinch of turmeric
    • 1 pinch of salt
    • 1 tbsp of yeast




    • Cut the plantain into slices that are not too thin. Chop the slice of ginger.
    • Brown the banana and ginger in a pan with a little butter and place in the dish.
    • Preheat the oven to 200°/400°F
    • Make your béchamel either in a saucepan.
    • Melt the butter, add the flour then dilute with the soy milk, salted and add the spices.
    • Put in the Microwave for 3 to 4 minutes, stirring every minute. Pour over the bananas.
    • Sprinkle with brewer’s yeast and brown in the oven for about 20 minutes.
    • Remove from the oven; then serve and enjoy your dish!


7. Glazed Sweet Potatoes With Plums

(Cooking Time: 55 minutes Preparation Time: 10 minutes Servings: 4)


Glazed Sweet Potatoes With Plums




    • Amount per Serving
    • Calories 180g
    • Fats: 7.2g
    • Cholesterol: 19mg
    • Total Carbohydrate 29g
    • Protein: 1.1g




    • 3 sweet potatoes
    • 2 cups of pitted plums
    • 1 tbsp of vegetable oil + the gratin dish
    • 2 cups of freshly squeezed orange juice
    • 1 chopped zest of an orange
    • 1 tbsp of honey
    • 1/2 tsp of salt
    • 1/4 tsp of cinnamon
    • 4 tbsp of finely chopped crystallized ginger




    • Preheat the oven to 180°C/360°F. Cut sweet potatoes into wedges lengthwise; then cut each quarter in half.
    • Place the sweet potatoes in a lightly oiled baking dish.
    • In a small bowl, combine the orange juice, honey, oil, zest, salt and cinnamon. Pour evenly over the sweet potatoes. Sprinkle with crystallized ginger.
    • Cover your baking dish with an aluminium foil and bake it in the oven for about 45 minute; then remove the paper; baste the sweet potatoes with the cooking juices; Bake another 10 minutes uncovered until the sweet potatoes are completely cooked and nicely browned.
    • Serve and enjoy your dish!


8. Barley Burgers

(Cooking Time: 30 minutes Preparation Time: 10 minutes Servings: 4)


Barley Burgers




    • Amount per Serving
    • Calories 230g
    • Fats: 12g
    • Cholesterol: 10mg
    • Total Carbohydrate 70g
    • Protein: 18g




    • 2 tbsp (25 ml) Apple Cider Vinegar
    • 1/2 tsp of minced Ontario Garlic
    • 1/2 tsp of salt and pepper
    • 4 Portobello Mushroom Tops
    • 1/2 tsp Dried thyme
    • 1/2 cup breadcrumbs
    • 1/2 cup all-purpose flour
    • 1-1/2 cups of cooked barley
    • 3/4 cup chopped Kale
    • 6 whole wheat hamburger buns
    • 6 tbsp of onion dip
    • 1/2 cup of crumbled Ontario Goat Cheese
    • 1-1/2 cups of Radish




    • In a medium bowl, combine maple syrup, cider vinegar, garlic, salt and pepper. Add the mushrooms and toss to coat them well with the marinade. Place on a baking sheet lined with parchment paper. Bake at 350°F (180°C) for about 25 minutes. Take out of the oven and let cool down.
    • Roughly chop the mushrooms. Place mushrooms, eggs, thyme, breadcrumbs, flour and ½ cup barley in a food processor. Pulse to mix; the mixture should be coarsely chopped. In a medium bowl, combine mushroom mixture, remaining barley and kale. Shape six patties. Cover and chill in the fridge for at least 1 hour.
    • Place the patties on the pre-oiled barbecue grill. Close the lid and cook over medium heat 5 to 6 minutes on each side, or until a cooking thermometer inserted in the center of the patties reads 165°F (74°C).
    • Toast the buns. Spread bottom bread with onion dip. Add the meatballs, the radishes (or alfalfa), then top bread.
    • Serve and enjoy your burgers!


9. Butternut Squash and Orange Couscous

(Cooking Time: 30 minutes Preparation Time: 10 minutes Servings: 4)


Butternut Squash and Orange Couscous




    • Amount per Serving
    • Calories 255g
    • Fats: 8g
    • Cholesterol: 0.0mg
    • Total Carbohydrate 15g
    • Protein: 18g





    • 1 large butternut squash
    • 1 red bell pepper, halved and seeded
    • 1 yellow bell pepper, halved and seeded
    • 1/2 lb squash, half only if you only have a large squashDIRECTIONS:
    • 1 orange, peeled and cut into large chunks
    • 4 bay leaves
    • 1 cinnamon stick cut in half
    • 2 garlic cloves, minced
    • 1 Tbsp of extra virgin olive oil
    • 1/2 teaspoon crushed dried chili

For the couscous


    • 2 garlic cloves, minced
    • 10 pitted dates, chopped
    • 1/2 cup raisins
    • 1 cinnamon stick
    • ½ inch piece of fresh ginger
    • 1/2 cup dry white wine
    • 1 cup couscous
    • 1 container 15 oz chickpeas, drained and rinsed
    • 1 1/2 cup boiling water
    • 2 tbsp. tablespoons fresh parsley, chopped
    • 2 tbsp. tablespoon fresh mint, chopped
    • Juice of 1 orange
    • Salt and pepper to taste




    • Preheat the oven to 200°C (400°F).
    • Peel and halve the butternut squash lengthwise, remove the seeds and cut into thick slices.
    • Cut each pepper into 12 pieces.
    • Place the squash and peppers in a roasting pan with the patty pan squash, orange, bay leaves, cinnamon stick and garlic.
    • Drizzle olive oil over it and sprinkle with 1/2 teaspoon crushed dried chili.
    • Roast everything and turn once until the vegetables are golden brown and tender. This should take around 25 minutes.
    • With the couscous, heat the oil in a saucepan and add the onion and garlic. Sauté until the onions are semi-translucent, which should take about five minutes.
    • Add dates, raisins, cinnamon, ginger and wine.
    • Cover the pan and cook gently for about five minutes, then remove from the heat.
    • Stir in the couscous and the chickpeas; then add the boiling water.
    • Cover and cook for about five minutes, without stirring.
    • Add the parsley, mint and orange juice for the couscous, then season with salt and pepper to taste.
    • Stir with a fork until the mixture is smooth and fluffy.
    • Pour it over four plates and garnish with the grilled vegetables, add salt and pepper to taste.


10. Chickpea Curry

(Cooking Time: 45 minutes Preparation Time: 15 minutes Servings: 3)


Chickpea Curry




    • Amount per Serving
    • Calories 363g
    • Fats: 23g
    • Cholesterol: 0.0mg
    • Total Carbohydrate 35g
    • Protein: 9g




    • 1 tbsp of extra virgin olive oil
    • 3 cloves of garlic
    • 1 onion
    • 1 tbsp powdered ginger
    • 2 tbsp of curry powder
    • A pinch of cayenne pepper (as desired)
    • 1 half tablespoon of cumin
    • 1 ½ cups of spinach
    • 1 cup of leeks
    • 2 cups of cooked chickpeas




    • Pour a drizzle of olive oil in a saucepan and heat over medium heat.
    • Next, peel and chop all the vegetables except the spinach. Add them to the pan with the cumin powder, ginger, curry and cayenne pepper
    • Cook for 10 to 12 minutes or until the onion becomes translucent
    • Add the vegetable broth -cubed or homemade- and the cooked chickpeas. Boil for 25 to 30 minutes.
    • Finally, lower the heat, add the spinach and stir well.
    • Salt and pepper to your liking. It’s ready
    • Serve and enjoy your chickpea curry!


If you enjoyed this recipe or have suggestions on how we can improve it, please leave us a comment below. Also, make sure to check out other dishes I’ve created or stories I’ve written about food culture – here.


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