Boost Energy and Fight Cramps with These Potassium-Rich Foods

If you engage in high levels of activity, you already know that potassium from foods like bananas prevent cramps and stabilize your energy supply. Potassium is a vital mineral that also helps prevent hypertension and can be found in many other foods. Here are two other foods that are high in potassium:

  1. Potatoes. Grab a few spuds to get a huge boost of potassium. Red, white, or sweet, they make great sources of this nutrient. One medium potato contains 751 milligrams of potassium.
  2. Yogurt. This quick and delicious snack contains 531 milligrams of potassium in a mere eight ounces. For the healthiest choice, go for plain yogurt to avoid extra sugar hidden in the fruit.

Top 10 Foods Highest in Potassium [Healthaliciousness]
15 Foods That Are High In Potassium [Health]
Food with More Potassium than a Banana [Huffington Post]
Potassium and Your CKD Diet [National Kidney Foundation]

Healthy Rice and Potato Dishes That Won’t Weigh You Down

Starches and whole grains are important for feeling energized, but if eaten in excess, they can make you feel heavy or weighed-down. These delicious and nutritious recipes from the National Heart, Lung, and Blood Institute incorporate rice and potatoes into your diet in a way that benefits your body and provides proper portion sizes.

Delicious Oven French Fries
Though fast food French fries are anything but healthy, this oven-baked alternative provides the same classic taste without the added fat and salt.

Wonderful Stuffed Potatoes
By stuffing a baked potato with low fat milk and cottage cheese instead of the usual sour cream, you can save calories and still get the same savory taste.

Candied Yams
The holiday favorite gets a healthy makeover in this fast and easy recipe, with sweet brown sugar and tangy orange juice for a boost of added flavor.

Scallion Rice
The addition of green onions and bullion gives this simple, low-calorie rice dish a little something extra, and makes it perfect for eating with a variety of meats, vegetables or stir-fries.

Sunshine Rice
Perfect for pairing with grilled chicken or for eating on its own, this rice recipe contains unique ingredients like hot sauce, almonds, and lemon juice for a distinctly flavorful taste.

For more healthy rice and potato dishes, visit the NIH website by clicking here.

Healthy Recipes That’ll Curb That Chocolate Craving

Any chocoholic will tell you how difficult it can be to kick a chocolate craving. If you frequently dream about ice cream, chocolate bars, and decadent brownies (and just as frequently give into those cravings), you’ll appreciate these healthier chocolate recipes.

Dark Chocolate-Dipped Cherries [Whole Living]
The combination of chocolate and fruit is a true classic, and it tastes great in just about any pairing. This recipe uses tart cherries and rich, dark chocolate to satisfy your chocolate craving while still providing heart-healthy antioxidants and cancer preventative anthocyanins.

Chocolate Avocado Mousse [Fit Pregnancy]
It may sound strange, but the thick, creamy consistency of avocado makes a great base for an untraditional chocolate mousse. The dark cocoa inside masks the flavor of the avocado and leaves you with the chocolate-y taste that you know and love.

Chocolate Souflee [Eating Well]
These individual sized chocolate souflees help you to quiet your chocolate craving without overindulging. They also look as professional as a gourmet dessert, which makes them perfect for dinner parties.

Peanut Butter & Pretzel Truffles [Eating Well]
Few things go together better than peanut butter and chocolate, and this recipe is a wonderful example of that fact. These truffles are incredibly easy to make, and they also incorporate a salty taste from the crunchy pretzels.

Think Beyond the Bouquet With These Lavender-Centric Recipes

Though lavender is a flower, it’s also a deliciously fragrant herb that can be used to add flavor to many sweet and savory dishes. By simply cooking or garnishing with this beautiful flower, you can transform the taste of an entire dish. If you haven’t yet explored the culinary wonders of lavender, these two simple recipes will give you a bit of inspiration.

Lavender Shortbread [Food Network]
Shortbread is known for its rich, crumbly texture and buttery flavor, which makes it a perfect companion for the floral notes of lavender. This recipe uses only six simple ingredients and takes just 50 minutes to make, but after it’s complete your whole home will be filled with the sweet, delicious scent. Simply knead the ingredients together, adding dried or fresh lavender flowers, and bake in the oven until each bar reaches the perfect golden brown.

Pepita and Lavender Brittle [Martha Stewart]
Most brittle candies have a rich, caramel texture, but this particular brittle is uniquely earthy and fragrant. The recipe uses Martha Stewart’s basic brittle recipe to create a crunchy base, while the pepitas, or green hulled pumpkin seeds, offer even more texture. To top it off, dried lavender cooked throughout adds a floral flavor that only the small purple flower can provide.

Learn to Make Risotto With These 4 Recipes

Risotto is an Italian rice dish made with flavorful broth and cooked until it reaches a rich, creamy consistency. It is usually made with butter, onion, and a large splash of white wine, but there are a number of other ingredients that can go in a risotto. Here are a few recipes to help you prepare this comfort food at home.

Mushroom Risotto with Peas
Mushroom risotto is likely the most popular of all types of risotto, and this recipe adds soft green peas for a little something extra. In just one hour, you can create this rich dish on your own stovetop.

Risotto with Bacon and Kale
Just about everyone loves bacon, and it improves almost any dish that you add it to. This unique risotto combines crispy bacon with leafy, nutrient-rich kale for a truly exciting side dish.

Butternut Squash Risotto
Make your risotto a little bit sweeter with the addition of soft, seasonal butternut squash.

Prawn and Pine Nut Risotto
Adding meat or seafood to risotto is a simple way to turn it from a side dish to a main course. This recipe uses crunchy pine nuts and plump prawns to create a gourmet-style dish for your next dinner party.

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