During the dog days of summer, due to excessive sweating, potassium ions in the body will be lost along with sweat. If not replenished in time, it may lead to “hypokalemia,” causing symptoms such as “weakness in the lower limbs, instability while standing, slow reactions, weakened heartbeat, and even more serious consequences.” Therefore, it is particularly important to supplement with potassium elements during the dog days.
Today, I will share three high-potassium dishes to help replenish the potassium elements your body needs, keeping you energetic and alert.
1. Braised Tofu with Tomatoes
Tomatoes contain 179 mg of potassium per 100 grams. They are also rich in carotene and vitamin C, helping prevent sunburn when consumed regularly.
Ingredients: Tomatoes, firm tofu, garlic, and tomato sauce
Instructions: First, fry the tofu in a pan until firm, then set aside. Next, sauté minced garlic with diced tomatoes until they release their juices, add a tablespoon of tomato sauce, some water, sugar, light soy sauce, and salt, simmer until well-seasoned.
2. Stir-fried Edamame
Edamame contains 478 mg of potassium per 100 grams! Besides, edamame has the benefits of “calcium and protein supplementation.” Eating more edamame can make your legs and feet more energetic.
Prepare: A small amount of ginger and garlic, minced meat (1 part fat to 9 parts lean), and edamame
Instructions: First, sauté ginger and garlic in oil, then add the minced meat and stir-fry until it changes color to remove any raw taste. Add cleaned edamame, stir-fry evenly, add water just covering the ingredients, a bit of light soy sauce, and salt, simmer until cooked, season with a dash of chicken powder at the end. Remember, edamame must be thoroughly cooked for consumption, as it is not healthy otherwise!
3. Salt and Pepper King Oyster Mushrooms
King oyster mushrooms contain 204 mg of potassium per 100 grams, and they also contain 18 amino acids. Eating a little more can boost the body’s immunity, helping you smoothly get through the dog days.
Prepare: 250g king oyster mushrooms, 1 egg, some flour, 1 tsp baking powder, a little salt
Instructions: Blot the king oyster mushrooms dry with kitchen paper to remove excess moisture, then dip them in batter until lightly coated. Fry in hot oil until golden and crispy, then sprinkle with a little shredded lettuce.
4. Spinach “Dragon” Rolls
Spinach is a highly nutritious green vegetable rich in potassium, magnesium, iron, vitamins C, K, and more. With 311 mg of potassium per 100 grams, it is truly a “high-potassium vegetable.”
Ingredients for the filling include eggs, blanched spinach, fried carrot shreds, and soaked vermicelli. Mix these ingredients with oyster sauce, salt, a few drops of sesame oil, ground pepper, and vegetable seasoning.
The dough for the “dragon” skin is made by kneading 100 grams of flour, 55 grams of water, and 2 grams of salt into a smooth dough. Let it rest for about 20 minutes, divide into several pieces, roll them into thin skins, wrap the filling, roll up from one side, with the closure facing down. Steam for about 15 minutes over boiling water in a steamer lined with a cloth to prevent sticking.
5. Yam Steamed Cake
Yam is rich in potassium and has the effects of tonifying the spleen and kidneys, nourishing the lungs, and solidifying the kidneys. Yam pork rib soup, stir-fried yam with beef, and plain stir-fried yam are all suitable for summer consumption.
Today I’m sharing a recipe for yam steamed cake, which also makes a great snack.
Ingredients: 550g peeled yam puree, 60g cranberries, 180g glutinous rice flour, 30g sugar, 15g oil, 20g milk
Detailed instructions:
1. Steam the yam until tender, peel and mash it. Mix the mashed yam with milk, oil, and diced cranberries to form a dough.
2. Divide into 90g portions, roll into balls, then flatten into cakes using a mooncake mold. Steam for 8 minutes in a steamer over boiling water, and let cool for better texture.
I am Dance Spirit’s Little Kitchen, a Fuzhou native who loves cooking and is a creative food author. Preparing three meals a day for my family is my greatest joy, and I’m happy to share and exchange ideas with everyone. Stay tuned for more of my content and find a homemade dish that suits you. Please note that this work is an original creation of Dance Spirit’s Little Kitchen, and any unauthorized copying or use of images is strictly prohibited.
