Pack in the potassium with a Tropical Chia Parfait

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As Heart Health Month comes to a close, I am compelled to write about the mineral that is so important when it comes to your heart!

Potassium is the mineral I’m talking about. It is a mineral that cannot be produced by the body, so you have to turn to food for this important heart protector.

This mineral is also an electrolyte. You’ve probably heard that electrolytes are good for recovery after a hard workout. They also assist in a number of regulatory functions in the body like: water balance, Ph balance, nerve impulses, digestion, blood pressure, and muscle contractions.

Specific to the heart, eating a potassium-rich diet has proven to lower blood pressure, reducing your risk of heart disease.

If you get muscle cramps, there is a chance you are not getting enough potassium. Reach for a banana or another potassium-rich food if you find yourself coming down with a lot of muscle cramps or spasms.

Foods that contain potassium are those such as:

  • Fruits like bananas, apricots, kiwi, oranges, and kiwi
  • Veggies: leafy greens, carrots, and potatoes and sweet potatoes
  • Lean meats
  • Whole grains
  • Beans
  • Nuts

So let’s pull from that list to make you a delicious and nutritious, potassium-packed dessert!

Tropical Chia Parfait

Ingredients:

  • ¼ cup chia seeds
  • 1 cup milk of choice
  • ½ tsp vanilla
  • 1 tbsp maple syrup/ honey or coconut sugar
  • ½ banana chopped
  • Pineapple chunks
  • Shredded unsweetened coconut
  • Whole grain, low sugar granola

Instructions::

  1. Mix chia seeds, milk, vanilla, and sweetener in a bowl.
  2. Cover bowl and refrigerate for at least 2 hours – overnight is best
  3. Assemble: in a small bowl or mason jar spoon in ¼ of mixture then add fruit, granola, and coconut. Add another ¼ of mixture and top with remaining fruit, granola, and coconut chips
  4. Enjoy!

*recipe makes 1-2 servings. Chia pudding can remain covered in fridge for up to 5 days

 

 

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