Beat the Bloat

 

We hope you are staying hydrated— it is hot as 🔥 outside. We also hope you are headed somewhere with a body of water or at least a good breeze this weekend. Whether your weekend packing list includes a swimsuit or not, we wanted to take a moment to highlight one of our favorite and quite frankly, underrated minerals for banishing bloat and feeling great….POTASSIUM!  

Powerful Potassium

Did you know it is just important to increase your potassium intake as it is to decrease your sodium intake? Balancing these two minerals is essential for maintaining electrolyte and fluid balance as well as overall health. Eating too much sodium and not enough potassium can lead to bloating and more seriously, heart disease. Most Americans eat way too much sodium. The majority of sodium in our diets comes from packaged and processed foods (think cereals, crackers, cookies and even tomato sauce). In contrast, good sources of potassium include plant-based foods like fruits, vegetables and legumes. As an added bonus, foods rich in potassium are typically also high in fiber. Fiber is key for gut health and a happy gut = less bloating. Some of our favorite sources of potassium include beans, avocados, bananas, sweet potatoes, beets and leafy greens (hello Plantable!).


Our Takeaway

Combat bloat by nixing packaged snacks and focus on plants to get your potassium fix. Check out the potassium-packed healthy sweet potato "nacho" recipe from registered dietitian, cookbook author and mastermind behind Nutrition Stripped, McKel Hill, MS, RD below.  This recipe is loaded with potassium rich sweet potatoes, avocado AND black beans. 

Sweet Potato "Nachos"
Adapted from McKel Hill of Nutrition Stripped
Serves: 6-8
 
Ingredients
  • 4 large sweet potatoes, skin on, cut into thin rounds (slice the rounds to ~1/4 inch thick)
  • 2 tbsp olive oil
  • Sea salt, to taste
  • Black pepper, to taste
  • 1/2 lime, juiced
½ cup of each of the following toppings:
  • tomatoes, diced
  • red onion, diced
  • jalapeños, thinly sliced
  • romaine lettuce, thinly sliced
  • radish, thinly sliced
  • sweet corn
  • cilantro, chopped
  • black beans (whole or mashed are great)
  • avocado, sliced
  • hot sauce :) 
Directions
  1. Preheat the oven to 375 degrees F.
  2. Lay cut potatoes on a 2 baking sheets and drizzle with olive oil.  The more spread out, the better. Toss potatoes in olive oil and season with salt and pepper.
  3. Bake for 15 minutes and flip the rounds over. Bake for another 10 minutes, until cooked through, yet firm on the outside. Watch closely as depending on how thin you've cut your rounds, you won't want them to burn.
  4. In the meantime, prep your vegetables and toppings while the potatoes cool.
  5. Assemble nachos on a large plate. McKel recommends starting the toppings with lettuce first, followed by beans, and then any of the vegetable toppings of your choice (or all!), then topping last with herbs and lime juice. Enjoy immediately!