Homemade Brown Rice Flour:
It’s as simple as pouring as much as you want into a blender with a sharp cross blade. Blend until a fine powder forms, then sift. Sifting is key! Do not not sift. Unless you like crunchy brownies, you weirdo. For this recipe, you’ll need 1 cup.
Brownies:
1 large very ripe banana, blended alone to start the base for your liquid ingredients
1/4 cup olive oil
1 cup water
1 tsp white vinegar
1 tsp vanilla
*Blend these with the banana lightly to combine
1 cup brown rice flour
1/2 cup organic cane sugar
1/3 cup cocoa
1 tsp baking soda
2 tbsp. corn starch
*Add to wet ingredients. Blend until all are combined. Mixture will be rather liquidy. Don’t think you’re doing it wrong. The brown rice flour needs to soak up more water than wheat would. Pour into greased or nonstick brownie pan. Bake on 350F/180C for 25-30 minutes. Let cool, then cut, frost, and eat!
Super Fudgy Frosting:
Did you know that super fudgy frosting is just two ingredients away? Go to your pantry right now and get some cocoa powder and agave syrup. Stir them in equal parts any time you need to frost a cake, brownies, cupcakes…or you know, just eat it late at night with a jar of peanut butter and a romantic comedy.
For this brownie recipe use 2/3 cup each of cocoa and agave.
Frosting Variations:
For less sugar, substitute some of the agave with water or milk and a little vanilla extract
For richer, stiffer frosting, use slightly more cocoa powder
Experts say food, not supplements, is the best way to meet potassium needs.
“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.
Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:
Winter squash, cubed, 1 cup, cooked: 896 mg
Sweet potato, medium, baked with skin: 694 mg
Potato, medium, baked with skin: 610 mg
White beans, canned, drained, half cup: 595 mg
Yogurt, fat-free, 1 cup: 579 mg
Halibut, 3 ounces, cooked: 490 mg
100% orange juice, 8 ounces: 496 mg
Broccoli, 1 cup, cooked: 457 mg
Cantaloupe, cubed, 1 cup: 431 mg
Banana, 1 medium: 422 mg
Pork tenderloin, 3 ounces, cooked: 382 mg
Lentils, half cup, cooked: 366 mg
Milk, 1% low fat, 8 ounces: 366 mg
Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg
Pistachios, shelled, 1 ounce, dry roasted: 295 mg
Raisins, quarter cup: 250 mg
Chicken breast, 3 ounces, cooked: 218 mg
Tuna, light, canned, drained, 3 ounces: 201 mg
Source: U.S. Department of Agriculture (USDA)
You May Need More or Less Potassium
Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.
People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.
Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.
People with reduced kidney function may need to limit their daily potassium intake.
Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.
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