Bananas grab a luck of attending for their high atomic number 19 content , but a broad variety of foods contain a significant amount of this essential mineral .
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Bananas grab a lot of attention for their high potassium content, but a wide variety of foods contain a significant amount of this essential mineral.
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Featured Recipe
Tuna-Stuffed Avocados
An avocado pull in the perfect arena for service up a deliciously bare meal . This originative take on traditional tuna salad uses Greek yogurt in plaza of mayo for a repast that ’s lower in unhealthy saturated fats while also being high in protein and fiber , allot to theUSDA . Greek yoghourt contribute a shining and tangy flavor in contrast to the mild flavor of mayonnaise , but you ’ll find it offer a similar creamy mouthfeel to this tuna salad . Plus , at 10 Gram of vulcanized fiber per serving , you ’ll be about one - third of the way toward your everyday fiber needs — not too ratty !
Ingredients
Directions
come in the avocado one-half on a serving home plate .
In a mingle bowl , compound the remaining ingredients and stir until well combine . Carefully scoop the mixture into the avocado halves and revel !
Nutrition Facts
Acorn Squash
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It has a slightly odorous savour that is enhance by roasting . “ prune it in half , scoop out the seed , slice it into rings , and roast it with a little salt , pepper , and brown wampum , ” saysFrances Largeman - Roth , RDN , an author and a nutrition expert free-base in New York City . “ It get so tender and sweet . Kids will love it — and they can deplete it like a slice of watermelon ! ”
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Sun-Dried Tomatoes
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Beans
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Kidney and other kinds of beans are luscious in soup and chilli , and Largeman - Roth recommends bring kidney beans to your salads or flirt them up with salt and common pepper to apply as a burrito woof .
Kiwifruit
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Avocado
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Avocado is so various , you could contain it into any repast of the twenty-four hours . In gain to chat up it for toast and guacamole , you may supply slicing to greaser , sandwich ( expend it in place of butter or mayo , suggests Roach ) , burger , and even smoothies . Largeman - Roth recommends using one of her favorite avocado recipes . “ Blend ½ alligator pear with ½ banana , ¼ cupful lowly - fatness vanilla extract yogurt , ¼ cup ice , 1 cup coconut urine , 1 teaspoon of agave nectar , and ¼ teaspoon ground Cinnamomum zeylanicum , ” she tell . ( Vegans can substitute silken tofu for yogurt . )
Fish
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Potatoes
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For a healthier way to eat potato , try steaming and squash them with a picayune vegetable stock for tang , roasting them with olive oil and herbs , or baking them and lead with salsa instead of butter . Their amylum makes them a great thickening for soups as well .
Dairy
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Dark, Leafy Greens
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All these foods hold back atomic number 19 when down sore but more when cooked . This gives you a good reason to corrode leafy Green in more than just salad . Add them to stir fries , or sauté and serve over alimentary paste or with eggs . you’re able to also bring them to soups .
Dried Fruit
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The Takeaway
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Kara Andrew , RDN , LDN , is the director of wellness promotion forMemorial Hospitalin Carthage , Illinois . She is also licensed as an exercise physiologist and licence in lifestyle medicine by the American College of Lifestyle Medicine . Her experience includes corporate health , teaching for the American College of Sports Medicine , sports nutrition , weight management , integrative medicine , oncology financial backing , and dialysis .
She earned her master ’s in exercise and nutrition science at Lipscomb University .
Andrew has dish up as a prexy and board phallus of the Nashville Academy of Nutrition and Dietetics . She was recently elected a Centennial State - electric chair of the fitness and medicine group in the American College of Lifestyle Medicine .
Ariana Marini is a contented editor at Google . She has experience as a depicted object strategist and diary keeper for both start - ups and publication . Her work appears in The Daily Meal , Medium , aesculapian Bag , and Atlas Magazine . Marini is based in New York City .
