VEGAN Nutrition: Where Do You Get Your Potassium From? Here's a Meal Idea That Might Help.

Thankfully a vegan diet provides an abundance of many of the nutrients that we need to be healthy that are hard to come by on a non vegan diet. However, there are several key ones which we might be served to pay attention to..

Vitamin B12 is well known to be a nutrient that, apparently due to our modern farming practices, it can be hard to get from plants now (it may also be hard for meat eaters to get it too now as a result of antibiotic use in animal farming). However, there are other nutrients that can be tough to source for vegans in high enough quantities - such as Calcium and Potassium.

I recently started using Cronometer again to monitor my nutritional intake and was surprised to learn that each day my potassium intake was way too low as compared to the recommended levels. Looking through the references, I found that while I do eat a variety of plant sources of Potassium, I tend not to eat them very often and so today I have set about changing my diet to correct that.

Potassium plays a role in vital body processes and a shortage of it can lead to high blood pressure and other related problems, not good.

Good Vegan sources of Potassium include beans, spinach, tomato, potato and sweet pepper.. Check out a more complete list at One Green Planet if you like.

Today's Potassium enriching dinner

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I sometimes make a simple mashup of veggies with brown rice and a vegetarian bolognese sauce that tastes amazing, so I decided to augment it a bit today for extra potassiumisation...ism. :)

Ingredients

Half a medium Sweet potato (not a sweat potato.. don't use those) - Cubed. :)
A medium potato with the skin - Cubed.
3 rings of sweet pepper, sliced/diced.
2 small tomatoes - sliced.
1 carrot, sliced.
1 large stick of celery, sliced.
Half a cup of edamame beans
1 cup of spinach.
Just over a cup of vegetarian bolognese sauce.
1 cup of short grained brown rice.

Method

1. Boil water in a saucepan and drop in the rice for a few minutes then lower the temperature to simmer.
2. Drop the potato and sweet potato into a wider, shallower pan, along with some water and bring to a medium high heat. Leave for about 5-7 minutes.
3. Once the potato is soft-ish, drop in the carrots and the celery, along with the potatoes.
4. Leave to go as soft as you prefer.

1. Add the spinach for a minute and then drain out the water into a sink.
2. Add the bolognese sauce and the edamame beans and leave to cook for 2-3 minutes, stirring occasionally.
3. Check the ingredients are cooked to your preference.
4. When ready, drain the water from the rice and serve the rice on a hot plate in a ring.
5. Drop the veggie mix in the middle of the rice and garnish with pepper and tomato.

That's it, injoy!

I feel that this has helped balance me quite well tonight, I'll be looking for more potassium recipes in the near future too. Let us know if you have any great ones :)

Wishing you well,

Ura Soul

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