Eat your spinach!

[eleny]

In the hot days ahead with outdoorsy activities, potassium depletion is something to watch. Spinach, chard and Crimini mushrooms great sources of the mineral needed for good muscle function - and that means your heart!

Here's a chart to show good sources for potassium
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=90
And here's some info form that site:
"What is the function of potassium?
Muscle contraction and nerve transmission

Potassium plays an important role in muscle contraction and nerve transmission. Many of our muscle and nerve cells have specialized channels for moving potassium in and out of the cell. Sometimes potassium moves freely in and out, and sometimes a special energy-driven pump is required. When the movement of potassium is blocked, or when potassium is deficient in the diet, activity of both muscles and nerves can become compromised.
Other roles for potassium

Potassium is involved in the storage of carbohydrates for use by muscles as fuel. It is also important in maintaining the body’s proper electrolyte and acid-base (pH) balance. Potassium may also counteract the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to prevent bones from thinning out at a fast rate."

Scroll in the page for toxicity symptoms, too. Too much isn't good either.

[wildeyed]

1. I must get plenty of potassium

'cause the foods listed are my favorites, although not necessarily in that order. Plus we are getting loads of greens from the CSA right now. Yum :9

On edit: Are any of the other mushrooms potassium rich? I have an enormous bag of dried shitake I have been working my way through.

[eleny]

2. I don't know about potassium from shitake but...

Here's some great info on them. They've got a lot going for them. I'm putting them on my list for next shopping trip. They even reduce cholesterol and blood pressure. I don't have cholesterol problems but it's always a good idea to keep the healthiest foods on the shopping list. I love wild mushrooms but don't get to go pick very often in recent years. Shitake are close in flavor to wild.

Here's the info http://www.ibiblio.org/ecolandtech/permaculture/mailarchives/ag+pc-1993-1994/msg00277.html

[wildeyed]

3. Wow! A nutritional powerhouse

and helps stop deforestation, too. I will increase my shitake consumption accordingly.

I bought a huge bag of dehydrated shitakes at Costco and have been adding them to everything since. Pizza topping, potroast, you name it. They are really yummy, even in non-asian dishes.

[politicat]

4. Easy way to get spinach: sub out lettuce.

In everything. I think baby spinach is lovely instead of lettuce on a soft taco, sandwich or wrap.

It's hard to overdo it, too.

[mandyky]

5. About the only canned vegetable I like is spinach

I heat it in the microwave and eat it with salt, pepper, butter, and vinegar. I have it for lunch about once a week.

I rarely get it fresh, but I use frozen for lasagna and other stuff. I was just looking at spinach recipes this morning.

[Stinky The Clown]

6. Our interpretation of a Carraba's menu item

Saute some garlic in olive oil. Add a bunch of spinach and coat it in the olive oil and allow it to wilt, but not cook. Remove from the heat and put it in a salad bowl. Sprinkle with fresh ground black pepper. Squeeze a half lemon on it. Top with shaved or grated grana Reggiano parmesan.

This can be treated as a salad or a veggie. Its wonderful and nice and light. You can eat a lot of it.