Top 10 Fruits & Vegetables Rich in Potassium

10 top Fruits rich in potassium:

  1. Dried apricots
  2. Prunes
  3. Raisins
  4. Dates
  5. Dried figs
  6. Dried unsweetened coconut
  7. Avocados
  8. Bananas
  9. Kiwi
  10. Nectarines and peaches

10 top Vegetables rich in potassium:

  1. Sundried tomatoes
  2. Spinach
  3. Swiss chard (cooked)
  4. Mushrooms
  5. Sweet potatoes
  6. Kale (raw)
  7. Brussels sprouts
  8. Zucchini
  9. Green beans (snap)
  10. Asparagus

Lunch in a Jar

Lunch in a jar

A clever idea to a healthy lunch!

The one thing to remember about salad in a jar is that your dressing goes on the bottom so therefore, you should only use things that do well “marinating” in dressing because the 2nd layer is going to be touching the dressing. The rest is pretty easy, here is a quick guide on how to make a salad in a jar.

1. Start by putting 2 Tablespoons of dressing into the bottom of the jar (see Balsamic Dressing below).

2. Add items that will respond well to marinating in the dressing.

  • cucumbers
  • squash
  • mushrooms

3. Add your remaining veggies and greens.

  • tomatoes
  • red bell pepper
  • broccoli
  • broccoli slaw
  • avocado sprinkled with lemon juice to prevent browning
  • spring mix (lots of this – you can really pack it in)
  • sprouts

4. Add remaining ingredients.

  • Cooked Chicken, beef, fish, or nuts and seeds

Balsamic Dressing

Ingredients:

  • 1/2 cup balsamic vinegar
  • 2 teaspoons honey
  • 2 Tbsp sesame seeds
  • 1/2 teaspoon Braggs liquid aminos (or sea salt)
  • 1/4 cup olive oil

 Preparation

1. Combine all ingredients except olive oil in a blender and blend.

2. Continue to blend at a low speed as you add olive oil, until it is completely emulsified

 

 

 


Winter Wellness Soup

In traditional Chinese medicine, soups are sometimes part of the treatment plan, and there are lots of "food as medicine" ingredients that can be added to soups. Mushrooms, such as shiitake and maitake,  can be considered medicinal because they provide substantial support to the immune system. Spices also have medicinal value. Ginger has anti-inflammatory properties and is beneficial for the digestive system; thyme can benefit respiratory health while garlic is known for its antimicrobial activity and can help to prevent infection. This Winter Wellness Soup is a delicious way to tackle cold and flu symptoms.

Enjoy!

In large pot, heat oil over medium heat. Add shallots, green onion, ginger, garlic, celery and carrots and sauté for 5 minutes. Add broth, water, bok choy and miso. Stir and bring to a boil. Reduce heat to simmer. Add mushrooms and simmer for 10 minutes, stirring occasionally.