Potassium is vital for muscle contraction, nerve impulses, and the proper functioning of the heart and kidneys. Together with sodium, calcium, and magnesium, it helps regulate blood pressure and water balance in cells.
Potassium is widely distributed in foods and should be easily obtained in the diet. Good sources include fruits, vegetables, whole grains, most meats and dairy products. The less fat in the food, the more potassium. (Drinking water is a poor source of potassium.)
People really don't think much about potassium until they are diagnosed with hypertension and start on medication, perhaps a diuretic. Usually the doctor will suggest that the patient be sure to include orange juice or a banana in their daily diet to insure adequate potassium intake.
Less of potassium can also result from prolonged vomiting, chronic diarrhea, and laxative abuse as well as use of diuretics.
Generally, we should consume about the same amounts of potassium and sodium, since there is a balance function between the two minerals in the body. In the US, the general recommendation is between 2000 and 3500 mg per day for potassium. Very good sources of potassium include banana, cantaloupe, grapefruit, orange or tomato juice, honeydew melon, molasses, prunes, prune juice, and white potato. Good sources are at least one-half cup of the following: canned tomatoes, dried beans, green beans, greens, sweet potato and winter squash. Flounder, halibut, salmon, and tuna, are high in potassium and chicken, beef and turkey are sources. If you are interested in receiving an information sheet about potassium with a more complete listing of food sources, please contact me.
TANGY TUNA-BROCCOLI CASSEROLE
l (l0-ounce) package frozen broccoli spears
2 tablespoons butter or margarine
l cup sliced fresh mushrooms
l/4 cup chopped green onion
l/4 teaspoon dried whole dillweed
3 tablespoons lemon juice
l (l0 3/4-ounce) can cream of celery soup, undiluted
l (7-ounce) can tuna (reduced sodium and fat solid white)
2 tablespoons diced pimiento
3 tablespoons grated Parmesan cheese
Cook broccoli according to package directions; drain. Arrange in a lightly greased l0- x 6- x 2-inch baking dish, and set aside.
Melt butter in a large skillet. Add mushrooms, onions, and dillweed; saute until tender. Stir in next 4 ingredients,a nd cook until heated. Spoon mixture over broccoli, and sprinkle with cheese. Place under broiler for 4 to 5 minutes or until bubbly. Yield: 4 servings.
POACHED CHICKEN WITH BLACK BEANS AND SALSA
l cup chicken broth
6 chicken breast halves, skinned and boned
l/4 cup dry white wine
l/4 teaspoon salt
l/4 teaspoon pepper
l (l5-ounce) can black beans, undrained
2 teaspoons balsamic or red wine vinegar
Dash of red pepper
Salsa (recipe follows)
Bring chicken broth to a boil in a large skillet. Add chicken, wine, salt, and pepper; cover, reduce heat, and simmer mixture l5 to 20 minutes. Remove from heat.
Pour beans into a container of an electric blender; process until smooth. Combine beans, vinegar, and red pepper in a saucepan; heat thoroughly, stirring occasionally. Add l to 2 tablespoons broth from chicken if mixture is too thick. Divide bean mixture on individual serving plates; drain chicken, and arrange over bean puree. Top with salsa. Serve immediately. Yield: 6 servings.
Salsa:
l large tomato, diced
l serrano or other hot green chile pepper, minced
l small onion, diced
l clove garlic, minced
l/2 cup cilantro or parsley, finely chopped
l/4 teaspoon salt
l/8 teaspoon pepper
Combine ingredients; refrigerate 2 to 3 hours. Yield: l l/2 cups.
