Potassium can help keep your heart functioning at its best and keep your blood pressure in a healthy range. These recipes showcase potassium-rich foods such as salmon, white beans, acorn squash, avocados, dark leafy greens and potatoes to help you get your fill. Dishes like Parmesan White Beans and Stuffed Potatoes with Salsa & Beans are delicious, nutritious and packed with potassium.
01of 23
Massaged Kale Salad with Roasted Sweet Potato & Black Beans
:max_bytes(150000):strip_icc()/massaged-kale-salad-with-roasted-sweet-potato-and-black-beans-31b7af21771443648f2d67bf2d8755e7.jpg "23 Healthy Potassium-Rich Recipes (1)")
Loaded with roasted sweet potatoes and shallots, black beans, quinoa, feta and pepitas, this salad makes for a satisfying meatless meal. Not only does massaging the kale tenderize it, it also helps the greens absorb more of the bright dressing.
02of 23
Parmesan White Beans
:max_bytes(150000):strip_icc()/parmesan-white-beans-2000-17ff74c3fb094a3f99b1aaf0c17d8de2.jpg "23 Healthy Potassium-Rich Recipes (2)")
Stash mirepoix blend—a basic building-block combo of chopped carrots, celery and onion—in your freezer and save some serious prep time on this simple bean side dish.
03of 23
Stuffed Potatoes with Salsa & Beans
:max_bytes(150000):strip_icc()/7012358-8204ce7aa8774da8be9559c39a56ebee.jpg "23 Healthy Potassium-Rich Recipes (3)")
Taco night meets baked potato night with this simple recipe for loaded baked potatoes with salsa, beans and avocado. This easy, healthy family dinner comes together with just 10 minutes of active time, so you can make it on even the busiest of weeknights. This recipe is just as delicious with sweet potatoes in place of russets.
04of 23
White Bean Soup (Fassoulatha)
:max_bytes(150000):strip_icc()/3994480-b1cf586018e546e39b0679ee506e1561.jpg "23 Healthy Potassium-Rich Recipes (4)")
A simple, rich stew of white beans. Serve with Mediterranean Tuna Panini.
05of 23
Wild Rice-Stuffed Acorn Squash
:max_bytes(150000):strip_icc()/wild-rice-stuffed-acorn-squash-4cbe19702f9d4718999df41ad28abccb.jpg "23 Healthy Potassium-Rich Recipes (5)")
Stuffed acorn squash is one of those recipes that can easily take center stage as a plant-based holiday entree or be served as a colorful side dish.
06of 23
Jason Mraz's Guacamole
:max_bytes(150000):strip_icc()/3758871-6c4f10f68c9c4ac3bbf2d2d07fe03fec.jpg "23 Healthy Potassium-Rich Recipes (6)")
In this easy guacamole recipe, musician Mraz prefers California Hass or Reed avocados because they are the creamiest. Adjust the heat, tang or other flavorings to suit your tastes.
07of 23
Garlic Roasted Salmon & Brussels Sprouts
:max_bytes(150000):strip_icc()/3995240-9c588b598a7147589f75ea0576ce0550.jpg "23 Healthy Potassium-Rich Recipes (7)")
Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous.
08of 23
Edamame & Salmon Stir-Fry with Miso Butter
:max_bytes(150000):strip_icc()/3749696-ab152942b5c34645a3b0c94008dd0c18.jpg "23 Healthy Potassium-Rich Recipes (8)")
One bite of this healthy stir-fry recipe and you'll start thinking about what else you can stir miso butter into. Spread the miso butter on roast chicken or toss it with steamed vegetables. Serve with rice noodles or brown rice.
09of 23
Balsamic-Parmesan Sautéed Spinach
:max_bytes(150000):strip_icc()/8500471-36dd44da9dd743058e0e694de585fc70.jpg "23 Healthy Potassium-Rich Recipes (9)")
Tender spinach with a hint of garlic, Parmesan cheese and sweet balsamic vinegar makes a quick and flavorful side dish. The sturdy leaves of mature spinach hold up best during cooking.
10of 23
Pork, White Bean & Kale Soup
:max_bytes(150000):strip_icc()/3747249-67d6dd01bf0d48f1a0b6f21ab39cae7a.jpg "23 Healthy Potassium-Rich Recipes (10)")
Kale is matched up here with white beans and chunks of lean pork tenderloin to create a soup that's satisfying and quick to make. Smoked paprika gives the soup a Spanish flair so some warm bread and sliced Manchego cheese would go well on the side.
11of 23
Brown Butter & Sage Acorn Squash
:max_bytes(150000):strip_icc()/brown-butter-and-sage-acorn-squash-65de5e8a10b849b99556c74af179b0c8.jpg "23 Healthy Potassium-Rich Recipes (11)")
We like acorn squash because its skin is tender enough to eat (which saves you the hassle of peeling), but any winter squash will work for this nutty, maple-drizzled side.
12of 23
Scallion-Dill Potato Salad
:max_bytes(150000):strip_icc()/3758597-5b2cc21b874b4de799c025ba38e24918.jpg "23 Healthy Potassium-Rich Recipes (12)")
In this healthy potato salad recipe, yogurt replaces mayonnaise to create a creamy dressing spiked with scallions and dill.
13of 23
Spinach & Cheese Stuffed Shells
:max_bytes(150000):strip_icc()/3935874-7933ec4e7c334f9b9690b0dc043cddae.jpg "23 Healthy Potassium-Rich Recipes (13)")
Our stuffed shells are filled with spinach, sautéed onions and part-skim ricotta and topped with prepared marinara sauce and Parmesan cheese. The shells hold and reheat well, which makes them great for entertaining.
14of 23
Acorn Squash Stuffed with Chard & White Beans
:max_bytes(150000):strip_icc()/3747877-4d2be8998bef4dbbba211f358832d121.jpg "23 Healthy Potassium-Rich Recipes (14)")
Acorn squash's natural shape makes it just right for stuffing. This filling has Mediterranean flair: olives, tomato paste, white beans and Parmesan cheese. Serve with: Mixed green salad with radicchio and red onion and crisp white wine, such as Pinot Grigio.
15of 23
White Bean & Veggie Salad
:max_bytes(150000):strip_icc()/White-Bean-Veggie-Salad-573a16ff629e4ca0899573d20c632bfe.jpeg "23 Healthy Potassium-Rich Recipes (15)")
This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.
16of 23
Black Bean-Smothered Sweet Potatoes
:max_bytes(150000):strip_icc()/3833476-f78b0d4ae7e64718b51bcefa8238f878.jpg "23 Healthy Potassium-Rich Recipes (16)")
For a quick and satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomato adds protein, making it a nutritionally complete entree. Be sure to eat the potato skin; it's full of fiber.
17of 23
Massaged Kale Salad
:max_bytes(150000):strip_icc()/Massaged-Kale-Salad-f4036d56e14f4d948642db5ac5b34ba7.jpg "23 Healthy Potassium-Rich Recipes (17)")
Here a pungent garlicky dressing is infused into kale by massaging the greens and the dressing together with your hands. Any type of kale will work in this kale salad recipe, just remember to remove the tough stems before you start.
18of 23
Really Green Smoothie
:max_bytes(150000):strip_icc()/6343074-26ec68f29c14402798f67dcb84b1e123.jpg "23 Healthy Potassium-Rich Recipes (18)")
The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend this creamy smoothie a heart-healthy punch of fiber and omega-3 fatty acids.
19of 23
Bean & Barley Soup
:max_bytes(150000):strip_icc()/4473520-5c1935713f6a48be9adeadeb194dfd01.jpg "23 Healthy Potassium-Rich Recipes (19)")
This hearty bean and barley soup tastes like it has simmered for hours, but actually it's quite quick to throw together. Plus this recipe for healthy bean and barley soup freezes beautifully. If you have cooked barley on hand, omit the quick-cooking barley and stir in 1 1/2 cups cooked barley along with the broth in Step 2.
20of 23
Southwestern Salad with Black Beans
:max_bytes(150000):strip_icc()/3729095-3719b5e8c1ac4ee0b846a8dcd503f376.jpg "23 Healthy Potassium-Rich Recipes (20)")
Here we top salad greens with black beans, sweet corn and grape tomatoes and bring it all together with a tangy avocado-lime dressing for a Mexican-inspired salad. Try this salad for a take-along lunch. To keep the salad greens from getting soggy, pack the greens, salad toppings and dressing in separate containers and toss them together just before eating.
21of 23
Delicata Squash & Tofu Curry
:max_bytes(150000):strip_icc()/3875390-9eb89ee3bcaf4ba2ac5308d8f3598171.jpg "23 Healthy Potassium-Rich Recipes (21)")
This easy tofu curry, made with pretty delicata squash and hearty greens, cooks up in one skillet. To speed up the prep, use bagged chopped kale. Delicata squash's thin skin is tender when it's cooked, so there's no need to peel--another time saver. Serve with quinoa or brown rice.
22of 23
Southwestern Vegetable & Chicken Soup
:max_bytes(150000):strip_icc()/3935451-5da462cc1a984e7ea0d7b6b39caeb3fc.jpg "23 Healthy Potassium-Rich Recipes (22)")
Who wouldn't want to eat their vegetables when they're tucked into a fragrant broth with bits of tasty chicken and spiked with a shot of fresh lime and cilantro? This healthy chicken vegetable soup seems even richer with the smoky flavor from roasted poblano peppers and garlic. Serve this healthy chicken soup recipe with tortilla chips.
23of 23
Vegetarian Quinoa & Squash Casserole
:max_bytes(150000):strip_icc()/3758074-ce51287dcd804a56869468ea664e215e.jpg "23 Healthy Potassium-Rich Recipes (23)")
An aromatic mixture of garlic, paprika, cumin, coriander, allspice and cayenne flavors this vegetarian quinoa and squash casserole recipe. Frozen squash is a super-easy topping.
