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Foods with more potassium than banana: what are they? – Gordon Ramsay’s version

beneficial potassium


Potassium is a fundamental mineral for our body, but bananas are not the only food rich in it. Indeed, they exist foods with more potassium than banana. Which ones are they?

It’s bananas that we think of every time we feel leg cramps or discover we have a potassium deficiency.

However, although often overshadowed by the banana’s reputation as the main source of potassium, they exist foods with more potassium than banana. We have already given an overview in the article “foods rich in potassium”.

Why is potassium important?

beneficial potassium
Man and woman

Potassium is a mineral that should never be lacking in the body as it participates in a wide range of physiological processes. Its importance can be divided into several key aspects:

  • Regulation of water balance – Potassium is involved in maintaining fluid balance inside and outside cells. This balance is vital to regulate osmotic pressure and ensure the correct functioning of cells, allowing them to exchange nutrients and waste.
  • Muscle and nerve function – It is essential for the transmission of nerve impulses and for muscle contraction, including the heart. It helps regulate the heart rhythm and ensure the correct function of skeletal muscles.
  • Regulation of blood pressure – The mineral is involved in the body’s electrolyte balance as it can help reduce blood pressure and minimize the risk of hypertension, therefore reducing the risk of cardiovascular disease.
  • Metabolism and transport of nutrients – Potassium facilitates the transport of nutrients into cells and the elimination of waste by regulating acid-base balance. It also contributes to energy metabolism, helping the body convert sugars and carbohydrates into usable energy.
  • Importance for bone health – Although calcium is often associated with bone health, potassium plays an important complementary role as it influences acid-base balance and reduces calcium loss through urine.
  • Reduced risk of stroke and kidney stones – Adequate potassium intake can help prevent the formation of kidney stones by reducing the accumulation of calcium in the urine.

What foods have more potassium than banana?

foods rich in potassium
Spaghetti with clams

There are many foods rich in potassium and some are even foods with more potassium than banana. Which ones are they?

  • Clams – These delicious marine molluscs are not only a precious source of proteins and minerals such as zinc and iron, but also a reservoir of potassium. In a modest plate of 85 grams of clams, there are 534 milligrams of potassium, which gives extra nutritional value to this seafood.
  • Dehydrated apricots – Dehydrated apricots, in addition to being an explosion of sweetness and flavour, are rich in potassium. Approximately 125 grams of dehydrated apricots contain a treasure of 755 milligrams of potassium, as well as offering precious fibers and essential vitamins such as vitamin A and vitamin E.
  • Orange juice – This juicy elixir is not only a vital source of vitamin C, but is also a source of potassium. Just half a glass of orange juice contains nearly 500 milligrams of potassium, adding a refreshing nutritional boost to your daily routine.
  • Tuna – This fish not only offers high quality protein, but also offers a significant amount of potassium. With just 85 grams of tuna, you can enjoy a dose of 448 milligrams of potassium, accompanied by Omega-3 fatty acids that promote heart health.
  • Broccoli – Broccoli adds color to the dish, but it is also a mine of nutrients, including potassium. A serving of broccoli, with over 460 milligrams of potassium, also brings with it a wealth of vitamins like C and K.
  • Potato – White potatoes, in addition to being a culinary pleasure, are an impressive reserve of potassium. A single potato can provide around 950 milligrams of potassium, enriching the meal with complex carbohydrates and vitamins such as C and B6.

puff pastries filled with cream, how to make them – Gordon Ramsay’s version

how to make dirty muss in bari


HOW SPORCAMUSS ARE MADE IN BARI

This video shows you the entire process for making Bari’s dirty muss at home

The Dirty muss in Bari they are small squares of puff pastry filled with custard generally served with coffee at the end of the meal, for example on Sunday or after a dinner based on traditional Bari food. They are sweets from Bari as the name suggests in Bari dialect. Dirty muss means DIRTY THE MUZZLE, therefore sweets that dirty the mouth being filled with cream that comes out from all sides and icing sugar. Impossible not to get dirty!how to make dirty muss in bari

The great thing is that they are really quick and easy to prepare at home! The difficulty lies only in preparing a good traditional custard. Sometimes, but mainly in summer, they can be filled with diplomatic cream and then served cold or even in Bari there is the famous and historic Gentile ice cream shop which prepares them with ice cream. A good idea for summer!

INGREDIENTS – FOR 20 BARESI SPORCAMUSS

  • 1 roll of homemade or purchased ready-made puff pastry
  • 500 ml milk
  • 5 egg yolks
  • 125 g of granulated sugar
  • 40 g of cornstarch
  • Vanilla pod
  • Zest of half a lemon
  • Powdered sugar

You need a pastry cutter and a piping bag.dirtymuss grandmother from Bari recipe

You have probably also seen the dirtymuss in the famous TV series Lolita Lobosco. If you love Bari cuisine, try other iconic dishes such as focaccia from Bari, fried panzerotti, tiella of potatoes, rice and mussels, orecchiette with brasciole sauce and orecchiette with turnips 🙂

Banana bread: the quick recipe – Gordon Ramsay’s version

Banana bread: la ricetta veloce


Typical of Anglo-Saxon countries, the Banana Bread it is a soft and fragrant plumcake. A perfect banana bread for a tasty breakfast or snack zero waste.

Do you have overripe bananas at home and are you thinking of throwing them away? Stop! Try my banana bread recipe: it will amaze you.

I love this one anti-waste recipe and from food storage which can be prepared with a few common ingredients that we always have at home, recovering bananas, which often blacken all together before we can consume them all.

But I have to warn you, the procedure is unorthodox, born out of necessity, or rather, due to lack of time. In fact, to prepare the dough, I use a food processor, with which I blend the ingredients several times, which I add a little at a time.

The traditional banana bread recipe involves the separate preparation of some ingredients, then assembled in a bowl at the end. Even if it is not exactly the classic procedure, the result is truly appreciable, as is the saving in time, preparation and washing.

For this quick version of banana bread, I used my usual multifunction robot that you often glimpse in my live broadcasts and in my video recipes*.

The spicy touch of my banana bread: cinnamon

To make the dough even more special and fragrant, I added some ground cinnamon. A spice that, I don’t know about you, but immediately makes me feel comfortable and pampered. In fact, cinnamon, cinnamomum verum, is a small evergreen plant of the same family as laurel and its dried bark is part of the aromatic group of sweet and warming spices. Therefore perfect for intense and winter blends.

Regarding cinnamon, I’ll leave you with some purchasing advice to make your banana bread, also including cinnamon flowers, which look very similar to cloves and recall their scent.




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