I'm experimenting with increasing my potassium intake to combat some of the symptoms that come with the lovely neurological disorder that is always trying to mess up my day. As part of this, I recently picked up some Naked Coconut Water, and today I decided it was time to put it to good use in a potassium-packed smoothie.
Now, while my reason for looking for easy ways to increase potassium intake is specific to what I've got going on, pesky neuro disorders are definitely not the only reason to make sure you are getting enough potassium every day.
The average adult needs about 4.7 grams of potassium per day, and lots of folks don't come anywhere near that mark. Plus, if you are pregnant, breastfeeding, taking certain medications or are an athlete, you might need even more than that.
On the other hand, folks taking potassium supplements or certain medications that can increase potassium levels, such as some blood pressure medications, blood thinners, ACE-inhibitors and whatnot, should definitely chat with their healthcare provider before partaking in self-prescribed potassium loading.
With all that said, let's get to the vegan juicing recipe!
Now, while my reason for looking for easy ways to increase potassium intake is specific to what I've got going on, pesky neuro disorders are definitely not the only reason to make sure you are getting enough potassium every day.
The average adult needs about 4.7 grams of potassium per day, and lots of folks don't come anywhere near that mark. Plus, if you are pregnant, breastfeeding, taking certain medications or are an athlete, you might need even more than that.
On the other hand, folks taking potassium supplements or certain medications that can increase potassium levels, such as some blood pressure medications, blood thinners, ACE-inhibitors and whatnot, should definitely chat with their healthcare provider before partaking in self-prescribed potassium loading.
With all that said, let's get to the vegan juicing recipe!
My Potassium Power smoothie in my sippy cup.
Vegan Smoothie Recipe: Potassium Power
What you need:
1 Naked Coconut Water Single-Serving Pack (11.2 ounces)
1 banana
1/2 to 1 cup mixed berries (or other fruit of choice)
2 teaspoons chia seeds
What you do:
1. Combine the chia seeds with a bit of the coconut water, and let them sit for about five minutes or so to get their goo on. (I'm still working on getting used to the whole gelatinous thing with chia seeds, but if you are already used to it, you can use 1 tablespoon of chia seeds in this recipe instead.)
2. Toss all ingredients into your blender and whip up your awesome, potassium-packed smoothie.
3. Enjoy!
I also added about a 3/4 scoop of Tru Food Vegan, but this is optional, and there's plenty of potassium in this vegan smoothie without adding a nutritional supplement.
Here's about how much potassium each ingredient delivers:
Naked Coconut Water + Pineapple Juice - 510mg
If you use the unflavored Naked Coconut Water, it has 650mg.
You could also use 1/2 cup orange juice instead and get 236mg.
Banana - about 425mg for an average banana
Chia Seeds - one ounce (just over 2 tablespoons) has 45mg
You also get a bit of potassium from your berries, which will vary depending on the type of berries used.
Here are some other good sources of potassium:
Notes on going greener with this smoothie:
1. If you get larger containers of coconut water, there's less packaging waste.
2. Use organic produce when you can.
2. Glass drinking vessels, mason jars and the like are better options than plastic cups (like the one in the picture). I swear I don't break glasses, but my neurological disorder does (and she knocks things over every chance she gets). That's why I usually use plastic cups with lids...which we call my sippy cups. =)
What you need:
1 Naked Coconut Water Single-Serving Pack (11.2 ounces)
1 banana
1/2 to 1 cup mixed berries (or other fruit of choice)
2 teaspoons chia seeds
What you do:
1. Combine the chia seeds with a bit of the coconut water, and let them sit for about five minutes or so to get their goo on. (I'm still working on getting used to the whole gelatinous thing with chia seeds, but if you are already used to it, you can use 1 tablespoon of chia seeds in this recipe instead.)
2. Toss all ingredients into your blender and whip up your awesome, potassium-packed smoothie.
3. Enjoy!
I also added about a 3/4 scoop of Tru Food Vegan, but this is optional, and there's plenty of potassium in this vegan smoothie without adding a nutritional supplement.
Here's about how much potassium each ingredient delivers:
Naked Coconut Water + Pineapple Juice - 510mg
If you use the unflavored Naked Coconut Water, it has 650mg.
You could also use 1/2 cup orange juice instead and get 236mg.
Banana - about 425mg for an average banana
Chia Seeds - one ounce (just over 2 tablespoons) has 45mg
You also get a bit of potassium from your berries, which will vary depending on the type of berries used.
Here are some other good sources of potassium:
- Avocados
- Potatoes
- Sweet Potatoes
- Pumpkin
- Mushrooms
- Tomatoes
- Raisins
- Pears
- Cantaloupe
- Mangos
- Papayas
Notes on going greener with this smoothie:
1. If you get larger containers of coconut water, there's less packaging waste.
2. Use organic produce when you can.
2. Glass drinking vessels, mason jars and the like are better options than plastic cups (like the one in the picture). I swear I don't break glasses, but my neurological disorder does (and she knocks things over every chance she gets). That's why I usually use plastic cups with lids...which we call my sippy cups. =)
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