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Introduction
Mild swelling—whether from a salty meal, long day on your feet, or hormonal shifts—can be uncomfortable and frustrating. Fortunately, nature offers an array of delicious, hydrating, and mineral-rich foods that help your body maintain proper fluid balance. These foods are not only soothing but also easy to prepare into nourishing recipes. In this article, you'll discover simple kitchen-friendly recipes using natural ingredients known to support kidney function, reduce water retention, and promote lymphatic flow.
Ingredients (for 2 servings)
Herbal Cucumber-Mint Water
1 small cucumber, thinly sliced
5–6 fresh mint leaves
Juice of ½ lemon
2 cups filtered water
Optional: a pinch of Himalayan salt for electrolyte support
Potassium-Rich Smoothie
1 ripe banana
½ cup coconut water (unsweetened)
½ cup chopped papaya or melon
1 cup spinach (fresh)
1 tablespoon chia seeds (soaked for 5 minutes)
Ice cubes (optional)
Anti-Bloat Quinoa Salad
1 cup cooked quinoa (cooled)
½ cup chopped parsley
½ cup chopped cucumber
¼ cup chopped celery
1 tablespoon olive oil
Juice of 1 lemon
Sea salt and black pepper to taste
Instructions
Herbal Cucumber-Mint Water
Add cucumber slices, mint, and lemon juice to a glass or mason jar.
Fill with water, stir gently, and let infuse in the fridge for 30–60 minutes before drinking.
Potassium-Rich Smoothie
In a blender, combine banana, coconut water, papaya, spinach, and soaked chia seeds.
Blend until smooth. Add ice if desired and serve chilled.
Anti-Bloat Quinoa Salad
In a large bowl, mix quinoa, parsley, cucumber, and celery.
Drizzle with olive oil and lemon juice.
Season lightly and toss to combine. Let sit for 10 minutes before serving to absorb flavors.
Serving and Storage Tips
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