Summer temperatures are high, causing increased sweating in the human body, which in turn leads to the loss of potassium elements. Potassium is an important mineral essential for maintaining the body’s water and electrolyte balance, nerve-muscle function, and heart health. Especially for middle-aged and elderly people, a lack of potassium may lead to muscle weakness, cramps, fatigue, and even affect heart function. Therefore, supplementing potassium elements appropriately in summer is crucial for maintaining good health and strong vitality. Here are four recommended high-potassium foods, along with detailed recipes and methods, to help you easily replenish potassium in the hot summer and enhance your health.
1. Edamame
Recommended Recipe: Edamame Mushroom Winter Melon Egg Soup
Ingredients: Edamame 150g, White Jade Mushroom 50g, Crab Flavored Mushroom 50g, Winter Melon 200g, Eggs 2, Ginger slices 3, Salt to taste, Pepper to taste, Chicken broth or water 500ml.
Steps:
1. Shell and wash the edamame, remove the roots of the white jade mushroom and crab flavored mushroom, wash and drain them; peel and seed the winter melon, slice it thinly; beat the eggs in a bowl, stir well, fry and cut them into small pieces.
2. In a pot, add water or chicken broth, bring it to a boil with ginger slices, then add the winter melon slices and cook for about 5 minutes until the winter melon slightly softens. Add the white jade mushroom, crab flavored mushroom, and edamame, continue cooking for about 5 minutes.
3. Add the fried eggs, stir well, season with salt and pepper to taste, bring to a boil, then turn off the heat.
Edamame is rich in potassium, dietary fiber, and plant protein, with excellent potassium replenishing effects. This soup is light and tasty, combining the sweetness of winter melon, the umami flavor of mushrooms, and the smoothness of eggs, it is nutritionally rich, easily digestible, and highly suitable for middle-aged and elderly people to consume in summer.
2. Mushroom varieties
Recommended Recipe: Oyster Sauce Shiitake Mushroom
Ingredients: Shiitake Mushroom 200g, Green Pepper 1, Red Pepper 1, 2 cloves of Garlic, 1 tbsp Soy Sauce, 2 tbsp Oyster Sauce, a little Sugar, Salt to taste, Cooking oil as needed.
Steps:
1. Clean the shiitake mushroom, slice it, make cross cuts; wash and deseed the green pepper and red pepper, shred them; chop the garlic.
2. Heat oil in a pan, sauté the garlic until fragrant, add the shiitake mushroom, stir-fry on medium heat until soft, add the green pepper and red pepper, continue stir-frying evenly.
3. Add soy sauce, oyster sauce, a little sugar, stir-fry until well seasoned, then add salt to taste. Stir-fry well and remove from heat.
Mushrooms such as shiitake mushroom, porcini, monkey head mushroom are rich in potassium, dietary fiber, and various minerals, which can provide nutritional supplementation and enhance immunity. Oyster Sauce Shiitake Mushroom not only tastes delicious with a rich mushroom aroma but also offers abundant nutrients, making it a healthy and tasty home-cooked dish.
3. Potatoes
Recommended Recipe: Potato Shreds Pork Dumplings
Ingredients: Potatoes 2, Ground Pork 200g, Flour 300g, Chopped Green Onion and Ginger as needed, 1 tbsp Soy Sauce, Salt to taste, Sesame Oil as needed, Warm water as needed.
Steps:
1. Knead flour with warm water into a smooth dough, cover with a damp cloth and let it rest for 20 minutes; peel and shred the potatoes, soak in water to remove starch, drain well; mix ground pork with chopped green onion, ginger, soy sauce, salt, and sesame oil.
2. Mix the drained potato shreds with the ground pork, add some cooking oil, mix well to make the dumpling filling; roll the rested dough into a log, cut into small pieces, and roll out into dumpling wrappers.
3. Place appropriate filling on a wrapper, fold into a dumpling shape, bring a pot of water to a boil, cook the dumplings until they float, then cook for an additional 2-3 minutes before serving.
Potatoes are rich in potassium, vitamin C, and dietary fiber, making them an ideal ingredient for potassium replenishment in summer. Potato Shreds Pork Dumplings are juicy and flavorful, with a soft and chewy skin. They satisfy both taste and nutrition, making them a rare and delicious dish on the family dining table.
4. Seaweed
Recommended Recipe: Seaweed Stir-Fried Eggs
Ingredients: Seaweed as needed, Eggs 3, Chopped Green Onion as needed, Salt to taste, Cooking oil as needed.
Steps:
1. Soak dried seaweed in water to rehydrate, wash and drain, tear into small pieces, put in a bowl, add 2 eggs, salt to taste, stir well.
2. Heat oil in a pan, pour in the egg mixture and seaweed, stir-fry until the eggs are set, turn off the heat, sprinkle with chopped green onions, stir well and serve.
Seaweed is rich in potassium, iodine, and protein, providing excellent potassium replenishment for the body. Seaweed Stir-Fried Eggs is a simple and quick dish, where the aroma of the eggs complements the freshness of seaweed, creating a dish that is visually appealing, aromatic, and delicious, making it an ideal choice for middle-aged and elderly people to replenish nutrients and enhance strength.
It is particularly important for middle-aged and elderly people to supplement potassium in summer. By consuming the four recommended high-potassium foods mentioned above, you can not only replenish potassium but also enjoy delicious dishes. Edamame, mushrooms, potatoes, and seaweed not only enrich daily diet but also provide the necessary nutrients for the body, helping you maintain vitality and health in the scorching summer days. I hope this article can help you with your healthy eating habits and allow you to enjoy more delicious and nutritious meals in summer.
