High Potassium Chocolate Smoothie

This High Potassium Smoothie feels more like a shake, really. It's thick and rich, sweet and chocolaty, and so decadent! It packs 30% of your daily potassium needs, PLUS is high in magnesium and calcium, too! And because it's so delicious, it's perfect for (almost) everyone, heart disease or not!

Note: If you have kidney disease or another health concern in which you need to control your potassium intake, this may not be for you! Check with your doctor before changing your potassium intake.

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Many people with heart disease are prescribed diuretics. These medications are important because they keep fluid from accumulating around the heart and lungs, and throughout the body. But one of the side effects of some diuretics is low potassium! Potassium usually "follows" water, so if water is being flushed from the body, potassium can be, too. Potassium is a vital nutrient, especially for people with heart disease (read more about potassium and your heart). Fight back against potassium wasting with this High Potassium Smoothie!

Heart Health Benefits of High Potassium Smoothie

The ingredients in this recipe were chosen specifically for their potassium content, and their ability to complement each other and pull together into a cohesive and delicious smoothie. Most people don't get anywhere near enough potassium on a daily basis. That's important because potassium helps counteract the effect of sodium. While sodium can increase blood pressure by pulling extra fluid into the blood vessels, potassium works by pulling extra fluid out. Besides this, potassium is a vital electrolyte for proper muscle contraction (your heart included!), and helps your blood vessels relax. These are just a few reasons potassium is important for managing your blood pressure, and overall heart health. Read more about why potassium is important for your heart health here!

Macronutrients

Our high potassium smoothie can be its own mini-meal! A serving (half the recipe) is just over 200 calories, is high in fiber, and a good source of protein. If you want to make a complete meal out of it, the entire recipe would provide half of your daily fiber needs, and a whopping 17 grams of protein! Not to mention almost 60% of your daily potassium needs. That will definitely keep to going to lunchtime!

Micronutrients and Bioactive Components

Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in High Potassium Smoothie:

• Potassium - (in sweet potato, yogurt, banana, spinach, and dates) helps reduce blood pressure by reducing extra fluid in the body, helping blood vessels relax, and helping muscles contract properly (1);
• Magnesium - (in spinach, banana and cocoa powder) a mineral with important roles in blood sugar control, muscle and nerve function, blood pressure regulation, and heart rhythm regulation (2);
• Dietary nitrates - (in spinach) plant nutrient that can lower blood pressure by both opening and relaxing blood vessels (3);
• Soluble fiber - (sweet potato, banana, dates, and spinach) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (4);
• Folate - (in spinach) water soluble vitamin necessary for the reduction of homocysteine (5) (elevated levels of homocysteine is an independent risk factor for coronary artery disease);
• Probiotics - (in yogurt) beneficial bacteria that colonizes the gut, and supports cholesterol metabolism and the gut-heart axis (6, 7);
• Carotenoids - (in spinach and sweet potatoes) compounds like beta-carotene that are potent antioxidants (8); and
• Flavonoids and polyphenols - (in cocoa powder, sweet potatoes, banana, and dates) compounds that can reduce oxidative stress and inflammation (9).

Ingredients

Here is what you'll need for this recipe, along with some applicable substitutions and notes.

• Banana - a medium sized one, and it's best frozen for this recipe, but doesn't need to be
• Sweet potato - a small to medium sized potato, cooked. You can bake it, microwave it, or cube it and boil it. You can use the skin if you wish, or not.
• Plain nonfat yogurt - it's higher in potassium than Greek yogurt, plus Greek yogurt would be too thick for this recipe. Just be sure it's unsweetened and nonfat.
• Spinach - fresh
• Dates - make sure they are pitted. Soak them first if you don't have a heavy duty blender
• Cocoa powder - unsweetened

See recipe card for quantities.

Instructions

Most smoothies are wonderfully uncomplicated. Here's how to make this one!

1. Step 1: Make sure your sweet potato is cooked and add it, along with the yogurt, dates, banana, cocoa powder, and spinach to your blender.

2. Step 2: Top it with ice.

Variations

Smoothie options are virtually endless, but making a lot of changes to this one will affect its potassium content. Here are some high potassium fruits you may consider using instead of the banana or sweet potato (1 cup should be used).

• Kiwi
• Cantaloupe
• Peaches
• Cherries
• Oranges

Equipment

Besides measuring cups and spoons you will really just need a good blender for this smoothie.

I've been loving the Ninja TWISTi Blender DUO lately for smoothies and sauces. I love the features, especially the smart torque, that really cuts down on the number of times I have to open up the lid and scrape down the sides (the link is an affiliate link, but I purchased the unit on my own, and this opinion is solely mine).

Storage

Leftovers can be stored for up to 2 days in a covered container in the refrigerator.

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind for this smoothie recipe.

• Wash fresh produce (yes, sweet potatoes, too!), and your hands before beginning
• Make sure to secure the lid on the blender before starting
• Carefully clean around the blades to avoid cuts when cleaning up
• If you have any leftovers, refrigerate them in an airtight container right away

See more guidelines at USDA.gov.