Potassium ~ Vitamins

The Benefits:

What is it: Another mineral, stored within cells to regulate muscle contraction and nerve activity.

Why you need it: Keeps your muscles strong, balances electrolytes, and lowers risk of high blood pressure.

It's also known to reduce the risk stroke.

It reduces blood pressure, aids in the transmission of nerve impulses, and helps maintain normal heart and artery function.

This nutrient also helps in the metabolism of carbohydrates and proteins.

Under no circumstances should you take a supplement of this nutrient unless guided by a physician.

Under certain circumstances, taking potassium in pill form can cause fatal irregular heart rhythms.

You should get at least 3,000 mg of potassium per day from food.

Getting your recommended amount of potassium makes your real age 0.6 years younger.

Good Sources:

Tomato paste (1/2 c., 1,340 mg.) 30 % daily value

Baked winter squash (1 c., 80 calories) 26 % d.v.

Avocado (1 c., 235 calories) 25 % d.v.

Pinto beans (1 c., 243 calories) 23 % d.v.

Cooked lentils (1 c., 230 calories) 21 % d.v.

Cooked beets (1 c., 75 calories) 15 % d.v.

Fresh figs (8 oz., 168 calories) 15 % d.v.

Cooked brussels sprouts (1 c., 60 calories) 14 % d.v.

Cantaloupe (1 c., 56 calories) 14 % d.v.

Banana (108 calories) 13 % d.v.

Tomato (1 c., 38 calories) 11 % d.v.

And, if you're wondering what to have for dinner this evening to get more potassium;

Pasta Bolognese

Call it meat sauce, call it Ragout, call it whatever you want.

But there's no denying that a well-made pasta sauce is one of life's finest pleasures.

This spaghetti and meat sauce dish delivers a perfectly portioned serving of pasta.

And is loaded with healthy extras, like vitamin-packed veggies and lean meats.

The Italians traditionally make Bolognese with pork, veal, and beef.

A rich combination that makes for a delicious but calorie-laden dish.

This Bolognese follows the same technique used for an authentic, velvety sauce but subs in turkey for veal and lean sirloin instead of fattier beef.

You can serve this over packaged spaghetti or fettuccine, but fresh whole-wheat pasta really is best.

Prep: 15 min.

Cook: 45 min.

Total: 1 hr.

Makes 6 Servings


1/2 Tbs. olive oil

3 cloves garlic, minced

1 medium carrot, diced

2 stalks celery, finely chopped

1 med. yellow onion, diced

6 oz. ground turkey

6 oz. ground pork

6 oz. ground sirloin

1 can (28 oz.) diced tomatoes

2 Tbs. tomato paste

1 c. reduced-sodium chicken or beef broth

1 c. milk

2 bay leaves

salt and black pepper to taste

1 package fresh or 1 lb. dried fettuccine

Fresh Parmesan cheese, grated


1. Heat the oil in a large skillet over medium heat.

Add the garlic, carrot, celery, and onion and saute until the vegetables are cooked through, about 5 minutes.

Add the turkey, pork, and ground sirloin and stir with a wooden spoon until the meat is no longer pink.

2. Drain any accumulated fat from the bottom of the pan.

And add the tomatoes, tomato paste, broth, milk, and bay leaves.

Turn the heat down and simmer for at least 30 minutes (and up to 2 hrs.), until the sauce has thickened.

Season to taste with salt and pepper and keep warm.

3. Cook the pasta in a large pot of salted boiling water according to the package instructions.

Drain the pasta and toss with hot sauce.

Serve sprinkled with the Parmesan cheese.


per serving

Calories 507.6 Cal.

Fat 11.9 g.

Saturated Fat 4.3 g.

Sodium 463.9 mg.

Carbohydrates 67.7 g.

Total Sugars 10.6 g.

Dietary Fiber 4.5 g.

Protein 32 g.


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