Monday, 27 May 2019

Beautiful Apricot Jam

By early last week, one of our apricot trees was covered in ripe fruit, and with the high winds we were experiencing, some was falling off! There was so much fruit that Mike had to make up a support for one of the branches to avoid it breaking off!
Our Apricot Tree laden with fruit.
Mike took a quota for making homemade Apricot Brandy, but that still left around a kilo and a half , so I looked for a quick and easy recipe for jam.
"Is there one?" you ask.
Well yes! I wasn't expecting one, and I don't have time for any of the long cook varieties at the moment, so I was really glad to fall on a recipe for a conserve that not only takes a much shorter time to cook, but also knocks the others out of the part as far as flavour and colour.
It's authentic French recipe called Miches Two Ingredient French Apricot Jam and the web link to the site is https://onruetatin.com
Fresh Apricot Conserve
I took my 1 1/2 kilos of clean ripe apricots, stoned them and quartered the fruit. I put them in a glass bowl (don't use a metal one), then smothered them with 600gm of granulated sugar, gently stirring it in so that everything got covered.
I left it covered in a cool place overnight and then transferred the mixture to a large casserole pan. I gently brought it to the boil and let it do so for 10 minutes, checking regularly that nothing had stuck to the base.
I then bottled it and stored it in the fridge, part because it is a short cook recipe, but also that it can get very hot here in Cantoria. Of course Mike had to try some out on his freshly baked bread with a little butter that afternoon, and we both agreed that it was the best tasting apricot jam we'd ever had. Being a conserve it is not as firm a set as standard jam, but spreads fine (and stays on the bread without running off), and I know that some of our Nectarines are going to be heading the same way!

Update.

Fresh Nectarine Conserve
I just did a kilo of nectarines in the same way. I reduced the sugar accordingly so it was 1 kilo of fruit and 400gm sugar, but the following day I had to boil them for an extra 10 minutes because they are a far juicier fruit than apricots, but still a good result.

If you are a follower of this blog, you will be aware that Mike has to watch the potassium levels as his kidney doesn't deal with it, so the levels of the jams are as follows;
Miche's Apricot Jam: 1 tablespoon = 1.5 potassium points
Nectarine Jam:            1 tablespoon = 1.25 potassium points

They say "In for a penny, in for a pound", so I made some Tomato Jam too! Same as the nectarines, I used a kilo and here is the recipe.

Tomato Jam - great with cheese
and meats
Put 1 kilo of plum (pera) tomatoes in a bowl of boiling water, and leave for a couple of minutes then start peeling off the skins. I also like to remove the little green core, although its normally small on the plum tomatoes that we get here in Spain.
Chop the fruit fairly small and add 500gms of sugar. Leave covered in a cool place overnight to draw out the juice.
The next day, place the fruit and juice in a large saucepan and add a tablespoon of lemon juice.
Bring to the boil, and boil stirring regularly to ensure nothing sticks to the bottom of the pan, for approximately 15 minutes.
Pot in the normal way. Store in the fridge. Maybe you think its a hassle having to store them in the fridge, but you  are only making small amounts, so it's worth it.

And again for your potassium points, I tablespoon of Pear (pera) tomato jam = 1.5 points. Please do note that pear tomatoes are considerably lower in potassium levels than standard tomatoes, so if you are potassium sensitive, this is worthwhile..

Wednesday, 8 May 2019

How Do You Prove God?

      What do you say when someone asks how you can prove God?
      I wondered about that, and then I thought "how can you prove love?" You can say "I love you", but unless you follow up that with actions, they're pretty empty words; and I don't mean just to follow up by making love. It's through unrequested thoughtfulness, caring and showing that they're important to you, giving them a feeling of reward and fulfilment, even when you're not there and use a third party to deliver it (like God does).
      The same happens with God. I find that I feel good when I do stuff for other people, and God is helping me to do it because it is difficult to do or fit in with my other commitments. Someone needs help, so I do what I can to bring it for them. Even if I don't get thanked, I still feel good because God helps me to feel fulfilled from what I do.
      The thing is that if I do get thanked by someone, they are thanking me, not God, even although He was involved. People don't say "Thank you Frances, and I'm grateful to you God, for your part in it".
      Me 2 - God 0
      God's role is powerful, but it's a backroom job. That's how He wants it. He knows that as He helps us to do stuff that helps others, or the world in some way, there's a series of benefits flowing out there, both for them and for you. That compounds because good breeds good. Yes, of course you get the odd bit of rubbish at times, but negativity cannot survive for long in a positive situation.
      People think they understand God, but they often don’t. Frequently they understand the image of God that other people have painted for them. That may be good, bad or indifferent. Who knows?
      All I understand is that once I realised that there was this incredible Energy helping me personally, life became richer and I became a more responsive and effective person. That breeds success and I’ve become successful in ways that are right for me and my life. Success doesn’t have the same unit of value for everyone, but God knows which rewards are appropriate, so no worry there. Whether they’re small or large units of help you give out, you’re still rewarded, and of course it’s in a way that’s needed and not necessarily what you’d expected. That’s the Law of Attraction or Karma working.
      Yes, ‘Thanks, God we know you’re there at every turn, and the bits in the middle’.

Monday, 8 April 2019

Spanish Breakfast

Sneaking the odd tomato into your low potassium diet.

    I can't imagine life without tomatoes, anyway apart from their potassium content, they have other health benefits.
    Mike loves them too, and living here in southern Spain, we quickly took to the Spanish Breakfast (desayuno), of  Tostados con Tomates (Tomatoes on toast)
    As plum tomatoes (tomates pera - pear tomatoes) are almost half the potassium are almost half the potassium content of normal size tomatoes and taste lovely, I use them far more now and for this recipe, a generous cover per person is approximately 9 points, which makes it an affordable amount from your 50 point total for the day.
   Here is your recipe for Tomates Tostades (serves 2)
   (If you're not a fan of garlic then leave it out. It does give you a 'ring of confidence' for a couple of hours! Mike is a garlic first, oil second fan, I'm the other way round, but whichever way you do it, Sprinkle some oil on the toasted cut side of the baguette, then rub the clove over and follow it with the chosen amount of pureed tomato.
   Approximate potassium total of 9 points per person
Ingredients:

  • 3 medium sized plum tomatoes
  • 2 small or one large white baguette (approx 100gm serving)
  • 2 large or 3 small garlic cloves
  • Extra Virgin Olive oil to serve
  • Ground black pepper to taste
  • Pinch of sugar
  • Very small amount of salt to flavour
Method
    Cut the baguette in half lengthways, and then grill on one side only (the cut side uppermost) until golden brown. Grate or whizz the tomatoes in a blender or processor (I don't skin or deseed them, but you may prefer to). Once they are mushy season the with pepper, salt, sugar if using, . Transfer to a bowl and serve with the toasted baguette, olive oil and garlic cloves. Enjoy.
    If using, peel the garlic cloves and serve whole to rub onto the toast.
    (Tomato Potassium figures based on 147mg as per healthyeating.sfgate.com


Sunday, 31 March 2019

Prayer Group

Love Worldwide Prayer Group

Members in Australia, Sweden, Spain, Serbia, Ireland, Croatia, UK and America

My work is with God. and in March 2017 He needed me to start a Prayer Group.
To be absolutely honest, I inwardly groaned, because I had thought it would be so difficult to get the minimum number of 15 members that He needed.
Anyway, I trusted and I was wrong! A lot of the people that I have had the joy of knowing in this life, like me, do pray, so my target of 15 was soon passed and nearly 2 years later we have over 50 members in 8 countries across the world,as shown in the header picture.
The Prayer Group is just like a big caring family and we update each other regularly with the progress of our progress, problems and issues, the news of the people who are on the healing list, so that everyone of us is in someway involved.
God realises that we have lives to live and simply asks that we say the necessary prayers at least once a week, at a time of our individual choosing.
We have added to the list of prayers along the way, but each member selects the ones that are necessary to them, and of course God. After all, everyone has their own relationship with God.
It is absolutely free! If you would like to join us, we'd like to have you on board, or if you want to add your name (or the name of a loved one) to our healing list, please do email me and I'll get back to you.
If you are ill, or know someone who is ill and could do with some help, or someone who is going through a difficult time, let us know and we will pray for them to get some relief.
Our contact address is at frances@francesmunro.com

Thursday, 28 March 2019

Worldwide Disasters

Members in Australia, Sweded, Spain, Serbia, Ireland, Croatia, UK and USA

Worldwide Disasters in March

    March seems to have been a time for emergencies and long after the press teams have given up on their coverage of them those affected will still be struggling to come to terms with their lives, and rebuild them. That which is lost cannot be reclaimed or replaced and our deepest hope is that our prayers can bring the strength to deal with that, and help them move forward in a more powerful way.

New Zealand: Please join us in prayer if you want to for those affected by the terrorist attack in New Zealand. Here are three prayers to cover the situation; 

A Prayer to End Terrorism
I ask now for a simple matter of terror to bring less upset to the world.
For it has pursued a career of upsetting proportions through the efforts of those who create mayhem and upset through a love of evil. For they are not displaying God's love, and it is a hopeless task to expect a man to feel at ease with the need for a weapon in his hand. Yet he has the option to put it down and walk away. 
I ask not that he feels the need to resist all anger and use the power within as a basis of love instead. Amen.

A Prayer for the Injured
I ask now for the wisdom and power of healing to be given to all those who succumb to the pain and terror of terrorists.
Let them be vitalised by God's love, and find their way forth through the bombardment of hate and upset within them to a legacy of love and creative force for peace. Let those who are blown apart by the upset of this crisis be put together by God's Love and create a force so great that we can unite the world through love and not war. Amen.

A Prayer for Those Killed by Terrorists
I pray for the souls of those departed through the rage and upset of a terrorist, and ask now that they pass through the healing and wisdom of God's Love to bring forward a new journey of love again in the Spirit Realms. Amen

South Africa: Our thoughts and hearts have also gone to those lives that have been devastated as Cyclone Idai unleashed its destructive forces throughout the areas of Mozambique, Malawi and Zimbabwe.
Please share this prayer with our group.

Prayer for Victims of Natural Disasters
I ask now for those who have suffered and lost in the recent disaster in South Africa to be comforted and held close to God.
I ask this so that the wherewithal of those helping to salvage lives and property can hold fast, and be of service to their own safety, as well as the ones who have died, or been injured and made homeless by such upsetting circumstances. 
Guide them and bring them the strength and love needed to do what it vital to all at such a time. Amen.
    

Thursday, 14 March 2019

A few days in Nerja

Well last week’s flying visit to Nerja on Spain’s south coast didn’t quite work out as intended, but that wasn’t the fault of the lovely hotel we booked with, although they were having their own out of season nightmares.
The Avalon www.avalonnerja.com  is beautifully situated on the edge of Nerja. It’s basically a first class restaurant with a few terraced rooms looking out over the Mediterranean. Perfect!
Frances at Breakfast
When a big kitchen refit came to a stop because the floor hadn’t dried in time, everyone gets a headache, but Alex had rung the day before we were to arrive, and offered to find another hotel for us. We decided we’d stay anyway, and had a lovely welcome when we arrived with our two dogs, Rufus and Buzz.
We’d wandered into Nerja earlier and seen a wide variety of restaurants, so Pinocchio’s Italian menu was our first choice on Tuesday, and we really enjoyed the meal, which was one of the nicest Italian meals we have had. The restaurant was typically Italian, with the whole atmosphere very relaxed, but with good service.. Nerja is a really attractive and peaceful place. There is a lovely pedestrian esplanade and courtyard with lots of cafe's, bars and restaurants of many nations and tastes, from Indian, Italian, Spanish (of course), Chinese and Japanese, which served Teppanyaki, a very specialist and theatrical style of Japanese cooking 
That night after last walks with our dogs, we settled down for a good night’s sleep. Ho-hum, eight hours and seven walks later we stumbled down to breakfast on the terrace. Rufus, our Galgo had a bad stomach and we needed a vet. Alex recommended hers, and after a quick visit, two injections and some tablets, he began improving. Then Buzz was sick….! Fortunately he made a quicker recovery.
Wednesday was our 43rd wedding anniversary and we tried a Chinese restaurant. It wasn’t what we’d hoped with mistakes in the order, but to be truthful, we were also feeling pretty tired after a difficult and stressful time the night before. When you care about your dogs, it’s like worrying about your children, only they can’t tell you what’s wrong.
Thursday morning, and feeling rather fresher we had a lovely breakfast again on the terrace, Kevin cooked a mass of rice and eggs for Rufus and Buzz, and after a cheery goodbye we headed for the Carrefour Hypermarket in Almeria, for a bit of a grocery shop on the way home.
Is Avalon on our ‘Must Return To List’? You bet it is. If they could keep us happy without a restaurant, imagine what they can do when it’s open! Kevin has a great Chef pedigree, and he cooks veggie as well, so maybe we’ll see you there soon. Do check it out.

Sunday, 3 March 2019

Don't Give Up!

At times, life can seem as though you’re fighting your way through a tangle of undergrowth in a beautiful forest. You wonder where the path went but try hard to keep going. After a while you notice the sun glinting through some leaves and as you push them aside, you see the path again. You heave a sigh of relief, nurse your scratches and pick up your life again.
That’s how it’s been over the last year for us. Just twelve months ago my husband Mike was having constant kidney infections. It was a long standing problem with stones that had cost him one kidney already. No one actually put a label on what was happening, but with urologists and nephrologists involved, he was getting plenty of attention.
Within 4 months Mike had spent more than a month in hospital and when he was home, even though he had no serious pain, it wasn’t my Mike. He had no energy, no drive. He wasn’t his usual cheery self.
We knew the specialists were struggling to get his creatinine level to an acceptable level, but his potassium was also way too high. 
Mike asked "Why this was and what caused it? 
The doctor said "Fruit and vegetables". 
"I was always told to eat fresh fruit and vegetables since I was a child"
"Who told you that? 
"Doctors and health experts!" 
"Well in your case you cannot have these as your kidney cannot cope with potassium. Cut out tomatoes, root vegetables including potatoes, and oranges". 
When you went through it all it was a big list.

I started Googling and collected all the information I could and the potassium points list was born, but still the creatinine was too high.
Then towards the end of July 2018, Mike’s kidney stopped working. He could pass nothing and his legs were swollen. We arrived at the Urgencia Department in Huercal Overa, and he was put straight on a ward. The word we dreaded ‘dialysis’ was being said and within hours they transferred him to the main hospital in Almeria, some 110 kilometers away.
We knew nothing about dialysis, but neither did we want to be in a position where we had to. It seemed to us like the last option you’re forced to take when nothing else works.  But it happened. Suddenly they were fitting a catheter and Mike met the machine! No permission was asked or options given, his position was serious enough that immediate action was required!
After a few days of dialysis, he started to feel better. He had more energy and he was feeling cheerful. Our son and his finacee made a surprise visit from the UK and the following day Mike was released from hospital, so he could enjoy their company at home.
Nephrology arranged dialysis for him on Mondays, Wednesdays and Fridays at the Fresenius Clinic in Huercal Overa, and step by step we worked on his diet to keep his potassium at an acceptable level, although the clinic also needed him to eat more protein.
The creatinine level hadn’t changed much but, in November, the clinic who tested his levels regularly, said that his kidney had recovered a bit, so they were stopping his Wednesday sessions.
They monitored him carefully. All okay.
Mike suggested that we ease back on the meat protein, and that he joined me more on a vegetarian diet, as he’d done previously. We tweaked here and there and still everyone was happy with his progress. Because we reduced his meat intake, his creatinine levels also slowly fell. They are still high but now in acceptable parameters.

The clinic gave Mike a 16 page survey in Spanish, to see how he was managing in his life as a whole. He translated it and answered all the questions. The following week they gave him the same survey in English. It seems they didn’t believe he’d understood the questions. He had, and he filled in the English version with the same positive answers.
It must, together with a good blood test, have swayed their decision, because he heard yesterday that he is now on one dialysis session a week. Brilliant News!

So the message is, if you’re struggling through that undergrowth and can't see the way out, don’t give up. Keep going because then you can find that sunny path again. We did.


Saturday, 23 February 2019

Adventures with God

My Adventures with God


      They really began over 20 years ago, when we, as a family, had some very traumatic and worrying times to work through. I have never doubted God’s existence, I just doubted that He knew my name.
      Frances? Frances who? No I don’t remember her!
      Well it just shows how wrong I was, because when I needed help and support that I could also pass on to the family, God was there, and within a short time I could see clearer what was important in life and what wasn’t.
      I was receiving spiritual healing at a centre where I regularly took my mother, and it wasn’t long before I knew I needed to give back. So in 1997 I trained to be a spiritual healer. Since then I have been on a learning journey that has taken me into channelling writings, healing, training, working abroad, releasing the pain of past life issues for clients, doing talks, collaborating with artists in 3 sets of Oracle cards, and for nearly 10 years co-running Give Youth A Hand with Mike. 
      It was a charity to help homeless and women with children escaping domestic violence in the UK, and taking aid convoys out to Croatia and Serbia after the Balkans war.
      Yes, life can be an adventure if you let it, and here I am on a new one again in Spain.
      I feel a bit like Bilbo Baggins when he goes off with the dwarves in The Hobbit, and I know, just like him, that at the end of each adventure I won’t be the same person. I will have learned something new and found another skill that I didn’t realise I could develop. Because of this, my life is so much richer.
      It’s sometimes hard to believe that we all made choices at the beginning of this life, and once they’re in place, it’s a case of staying positive and making the most of the opportunities they bring, or we maybe conjure up.
      If life’s the big adventure, then there are lots of smaller ones within it, and at times you can wonder if you should have chosen a less demanding travel agent, but come on, as long as you’re following your instincts and ‘listening’ to your soul, there’s always  a reason for taking this direction rather than that one. If you’re tempted, I can recommend taking part. Simply think of it as a treasure hunt and start looking for the clues.
      That’s what we did when we lived in a small apartment in a Derbyshire mill town.  We had downsized, and had no intention of moving again. I did some spiritual work along with Mike, and then while he was playing golf, I walked in the countryside and chatted to God. We were both settled.
      It had been 2 years earlier that my lovely reader friend Di Wall (Counselling with Cartouche) said that we would be moving, and I had just laughed and said ‘No way!’ But it seems God had other plans.
      In the winter of 2014 we decided that we’d take a winter break of 2 ½ months and found a small flat to rent near Malaga. Neither of us had been to Spain previously, so we were looking forward to going there at the beginning of January 2015.
      In the previous November I visited my friend Di and chatted, telling her about the holiday. I also thought I’d have a card reading. I chose my cards and she laid them out. As she turned one over, she laughed. ‘You remember 2 years ago I said you’d move? You are, and I think it’s Spain’.
      I couldn’t say anything, I was so shocked. A) We hadn’t planned on moving. B) Spain? Move abroad?
      A week later we were working at a Mind Body Spirit show in Bristol, and Mike wandered over to a reader friend and told her we were off to Spain for a holiday. ‘You’re not coming back’, she said.
‘Well’, I thought ‘It’s time I talked to God’. So I did, and He confirmed it.
      We had a lovely 3 month break around Malaga but both knew it wasn’t where we needed to live, so with God’s help we looked over near the east coast, finally finding our home outside Cantoria, in Almeria province, and right on the edge of the desert!.
Our 3 bed house on the edge of the
desert, with suitable type plants.
     We moved from the UK at the end of April. Within 4 months we had sold our apartment, and our furniture was on its way to our new home in Spain. That was at the beginning of 2015, and we have no regrets. We love life here with our two doggie boys who joined us within 3 weeks of moving.
      That’s how we make decisions in our family, because when it’s right and you can feel it is, you don’t ask ‘Why?’ You ask ‘How?’ Then things start to fall into place.
     If you haven’t already, do try it, because it frees you off to do things you never imagined you would be doing.

Join the adventure! Talk to me. Email: frances@francesmunro.com
Want to visit my website? It’s www.francesmunro.com


Saturday, 2 February 2019

God Knows

God Knows What I'll be Doing Tomorrow

Aah, the sunshine in Sweden
Actually, He’s normally ahead of me on most of the important things, which is comforting. I say ‘He’ because I feel it’s a Fatherly energy, though I do know it is a Universal Spirit Energy.

The beginning of January saw our son and his fiancée, returning to the UK after celebrating the New Year with us. Sad to see them go but we’d been boosted by their company, as always
.
So far we’re lucky with the weather here in Cantoria although it’s very cold most nights. The sun shines on us a lot here during the day, and it can be warm enough to sit out in the porch, but there’s nothing like toasting ourselves in front of the log fire during chilly evenings.

We recently went shopping to Albox and it’s funny when you see people in shorts and tee shirts in the middle of January, while we’re in fleeces and thick trousers. You immediately think ‘Mm….they’re visitors from the UK or northern Europe. We were the same when we first moved here, but gradually acclimatised.

Well it’s been 3 ½ years since we moved here, and Mike and I have actually chosen a name for our house. We had lots of suggestions given to us, but nothing seemed right. So what did we settle on? Casa Blanca. Yes we have a white house, and also Casablanca is my all-time favourite film. Couldn’t be better. I think it’s the longest time we’ve taken over any decision! It only took us 8 months to meet and marry and that was 43 years ago. Ah well….!

I’m revising the manuscript for my proposed new book on God and life. It’s called ’The Unwritten Contract’ and I’ve been taking it a bit at a time. The end of 2018 set me back a bit, but I do love to prepare for Christmas properly, and God understands just as long as I don’t lose sight of my work.
I hope to find a publisher over the coming months. This has been my spiritual work for 20 years now and there’s so much information to bring the reader, I have to get it out there, because I have other books to write, and people to talk to.

Friday, 1 February 2019

Fairies at the bottom of our garden


Fairies at the Bottom of our Garden

Actually they’re all around the garden and the surrounding countryside.

These little spirit energies are everywhere and come under the title of elementals or earth angels.
It was during my work with Jesus that he introduced me to the power of the elementals and told me of their important energies.

 I’ve probably now upset a few Christians as well as those who believe in the fairies folk but not God.But the truth is they belong in the same world, and if you can open your mind to that, life can be richer.

Jesus was a healer and leader without barriers, and he had far more wisdom to share than certainly I realised. He’s guided me since the 9th May 1999, and I’ve reaped a rich harvest of blessed information since then.

He also inspired me to produce the Woodland Wisdom Cards, providing a message and detailed descriptions of each character’s appearance and personality, and I think it brought them alive.

Inspirational Wisdom from Angels and Fairies
Cheerful angels and fairies deliver wisdom, healing energy and loving guidance to help you rediscover passion and joy in your life. You will find inspiration in the dreamy artwork with empowering exercises, prayers and affirmations. The illustrated booklet provides deeper insights for restoring mind/body/spirit balance. Includes 44 cards and 56-page illustrated booklet.

Available from Amazon and other booksellers




Joyful Inspirations
Featuring the dreamy artwork of Judy Mastrangelo, Joyful Inspirations cards invite you to join the caravan of flower fairies, dancing unicorns, friendly bunnies and a host of other joyful creatures who delight in spreading sunshine and rainbows. Children and people of all ages, especially those young at heart, will enjoy cricket concerts, carousels, and garden parties in this magical world of the imagination. Choose a card each day from the colourful 45-card deck for a joyful image and affirmation. Explore the 52-page booklet for delightful messages sure to energise and inspire you.

Available from Amazon and other bookstores


Fairies, Elves and many other elementals do exist. Don’t doubt it. They’re very capable of boosting your energies when you need it, and Elves help you to focus on important tasks. Zany? No, these little Earth Angels were created by the Angels, and their energies are powerful and can help you a great deal. They’re a beautiful part of God’s team, and I often ask for their help.

As well as helping us directly, fairies also care for areas of wildlife and the health of pastures, cultivated fields and everywhere there is life or a need for it, so the more organic we become and natural in our production in our husbandry of plant life and animals, the more we can help them and reap the reward for ourselves. You may see small coloured orbs, you can even find these lovely balls of energy on photographs, so get snapping.

On a Helpful Note
If you have a garden, you’ll have fairies there as well as in your home. Ask them for a bit of help when you have a boring job to do. With me it’s the ironing. Also, ensure there’s some water for the fairies outside and some shelter. They do need a place to rest, and a refuge in bad weather. They also need water to refresh them so that insects and birds can see them. Fairies work closely with angels and they help the Earth’s energies too.

Welcome the fairies to your garden.

Thursday, 31 January 2019

Potassium Points Chart

Potassium Chart

If you are on a restricted potassium intake because your kidney does not process this properly then you will find this chart useful. Over 400 foods are listed. As a guidance some foods are really high in potassium, despite being healthy - tomatoes (any style), potatoes (any style), nectarines, bananas, beetroot, spinach, melon, trout, multigrain bread....and so on.

There are many different ways of measuring potassium and they are often calculated on different weights of food. This makes it incredibly difficult to calculate just how much you should be taking if you are on restricted amounts. To make it easy to understand and calculate I have taken the time to bring everything to a similar level and convert it to a points system. This means that it will be easy to work out how much you are taking throughout the day. Points are generally worked out on a 100gms of food or liquid. If it is different then it will say at the top of the relevant column.

It is usual for people who have a problem processing potassium to work at a points level of less than 50 points a day (this equates to less than 2000mg potassium per day - and for example, normal consumption for a healthy adult is around 4500mg daily, which is around 112 points).

Also note that these figures are not taking into account any calorie count, although if you are restricting the amount of potassium intake, you will also probably be reducing the amount of calories too. Just be aware that the two don't necessarily go hand in hand.

Potassium Chart Sections

Alcohol and Mixers             Section 1                    Bread and Pastry                   Section 2
Breakfast Cereals                 Section 3                    Butter and Margarine            Section 4
Cheeses                                Section 5                    Dairy and Non Dairy             Section 6
Hot Drinks                           Section 7                    Eggs                                       Section 8
Fish                                      Section 9                    Fruit                                       Section 10
Juices                                   Section 11                  Cooked Meat (inc meatless)  Section 12
Popular Dishes                     Section 13                  Potato                                    Section 14
Pulses and Beans                  Section 15                 Salad Dressings                     Section 16
Spices and Fresh Herbs        Section 17                 Store Cupboard                      Section 18
Sweet Foods                         Section 19                 Tomato                                   Section 20
Vegetables                            Section 21                  Yoghurt                                  Section 22

Alcohol and Mixers 1 Amount  Points
Beer 240ml 1
Cider Dry/Sweet 180ml 2
Cola 240ml 0
Cordial Diluted 280ml 0
Lemonade  240ml 0
Port 60ml 2.5
Sherry Dry 60ml 1.5
Sherry Medium 60ml 2.5
Sherry Sweet 60ml 3
Spirits: Gin, Rum, Vodka, Whisky 100ml 0
Diet Tonoc Water 100ml 0
Multi Grain Bread Potato bread 100ml 3.5
Wine Dry White 100ml 1.5
Wine Medium White 100ml 2.5
Wine Sweet White 100ml 3
Wine Sparkling 100ml 1.5
Bread and Pastry 2 Amount Points
Bread White 100g 3
Bread White 20g slice 0.5
Bread Rye 100g  4
Bread Brown/Wholemeal 25g slice 5
Bread Roll Brown 35g 6
Bread Roll White 1 Med 2
Bread Whole wheat 100g 6.5
Bread Multi grain 100g 6
Croissant 67g 2
Crumpet White 1 1
Muffin (English) Plain 1 2
Potato Bread  100g 18
Pita Bread 100g 3
Pumpernickel Bread 100g 5
Pumpernickel Bread 1 slice 3
Scone Plain 35g 2
Scone Fruit 34g 2
Corn Tortillas 100g 5
Flour Tortillas 100g 3
Pancake 13cm 1
Shortcrust Pastry 100g 3
Flaky Pastry 100g 2.5
Breakfast Cereals 3 Amount  Points
All Bran 1/2 cup 8
Corn Flakes 3/4 cup 1
Grape Nuts 50g 4.5
Puffed Rice 3/4 cup 1
Shredded Wheat 2 4
Red Berry Special K 50g 3
Raisin Bran Dry 1 cup 9.5
Puffed Corn Cereal 1.5 cups 1
Special K 50g 1
Oatmeal Cooked 1/2 cup 2
Oats Cooked 1/2 cup 1
Wheatgerm 3 tbsps 6
Sultana Bran 1 cup 7
Weetabix 3 4
Butter and Margarine 4 Amount  Points
Butter 1 teasp 0
Butter 100g 0.5
Margarine 1 teasp 0
Cheese 5 Amount Points
Blue Cheese 30g 2
Cheddar Cheese 3oz 1.5
Cottage Cheese 100g 3
Goat's Cheese Semi Soft 100g 4
Goat's Cheese Hard 100g 1
Gouda Cheese 100g 3
Swiss Cheese 3 oz 1.5
Dairy and Non Dairy Milk 6 Amount Points
Milk Whole/ Low Fat/ Fat Free 240g 9
Goat's Milk 230g 4.5
Rice Milk 240g 2
Almond Milk Unsweetened 240gm 5
Soymilk 240gm 7.5
Coconut Milk 240gm 12
Coconut Water 240gm 10
Chocolate Milk 240gm 10.5
Rice Drink 8 fl oz 2
Condensed Milk 1/2 cup 18
Evaporated Milk 1/2 cup 13
Buttermilk 1/2 cup 7
Milk Powder Whole dry 1/4 cup 8
Cream 2 tblsp 1
Sour Cream 2 tblsp 1
Drinks Hot 7 Amount  Points
Green Tea 8 oz  0.5
Tea 8oz  2
Coffee Cappuccino, Latte 180ml 5
Coffee Instant 180ml 2
Coffee from Ground,  180ml 3
Iced Coffee 250ml 12
Eggs 8 Amount Points
Poached Egg 55g 3
Boiled Egg 55g 3.5
Fried Egg  60g 4.5
Egg Whites 2 whites 2.5
Fish 9 Amount  Points
Atlantic Salmon Cooked 100mg 10
Cod Poached 100g 8.5
Fish Fingers/ Cakes 100g 6.5
Haddock 100mg 9
Haddock Steamed 100mg 8
Hake 100g 7
Halibut 100mg 7
Herring Pickled 100mg 1.5
King Crab 100mg 5
Lobster 100mg 5
Mussels 100mg 7
Ocean Perch Fillet 3
Pangasius Fillet 1 11.5
Pangasius Fillet 100g 7.5
Pollock/ Abadejo de Alaska 100g 9
Prawns 100mg 4.5
Prawns Boiled (6) 120 g 6.5
Sardines 100mg 10
Scallops 6 7.5
Trout 100g 9.5
Tuna 100mg 8.5
Canned Fish
Canned Salmon 100g 7.5
Canned Sardines 60g 9
Canned Sardines in oil 100g 10
Canned Shrimp 100mg 2
Canned Tuna in oil 170gm 14
Canned Tuna 120gm  7
Canned Light Tuna 170gm 9
Canned White Tuna in Oil 170gm 14
Canned White Tuna in Water 170gm 10
Fruit 10 Amount Points
Apple Raw/ Cooked 1 med 5
Apples Cooked 100g 2.5
Apple Sauce 1/2 cup 2.5
Apricot  1 Whole 5
Apricot Dried 4 pieces 5
Bananas 100g 9
Bananas 1 med 10.5
Blackberries Raw/ Canned 1/2 cup 3
Blueberries Raw/ Canned 1/2 cup 2
Canned Fruit Cocktail (no juice) 1/2 cup 1.5
Cantaloupe Melon Raw 1/4 cup 10
Cherries Raw/ Canned (no juice) 100g 3
Cranberries Dried 1/2 cup 0.5
Cranberry Raw/ Sauce 1 cup 2
Custard Apple 1/2 fruit 10
Dates Dried 2 med 2
Figs Raw 100g 3
Figs Canned  3 fruit 4
Figs Dried 2 Fruit 6.5
Grapefruit Canned 1/2 cup 4
Grapefruit Raw 1/2 small 3
Grapes Raw (20) 1/2 cup 4
Honeydew Melon 1/8th 10
Kiwi Raw I medium 6
Lemons Raw 1 fruit 2
Limes Raw 1 fruit 2
Mandarin Orange 1 medium 3
Mandarin Oranges Canned (no juice) 1/2 cup 2.5
Mango Raw 1 fruit 8
Nectarine Raw 1 fruit 7
Oranges Raw 1 fruit 6
Papaya  1/3 med 6
Peaches Canned (no juice) 1/2 cup 3
Peach Raw 1 fruit 5
Pear Raw/Cooked 1 fruit 5
Pears Canned (no juice) 1/2 cup 3
Pineapple Raw/ Canned (no juice) 1 slice 3
Plum Raw/Cooked 1 fruit 3
Pomegranate Raw 1 fruit 10
Raisins 1/4 cup 7
Raspberries Raw 1/2 cup 3
Rhubarb Stewed 1/2 cup 2
Strawberries Raw 5 2
Tangerine Raw  1 large 3.5
Watermelon Raw 1/2 cup 2
Dried Fruit (Not Soaked) Amount Points
Apricots 100g 29
Raisins 100g 19
Prunes 100g 18
Dates 100g 17.5
Figs 100g 17
Coconut 100g 9
Kiwi 100g 8
Peaches 100g 5
Juices 11 Amount Points
Apple unsweetened 3/4 cup 5
Cranberry  unsweetened 3/4 cup 4
Grape 3/4 cup 5
Grapefruit 1/2 cup 5
Lemon 1/4  cup 2
Lime 1/4 cup 2
Orange  3/4 cup 7.5
Pineapple  3/4 cup 7.5
Clementine  3/4 cup 6.75
Tomato  3/4 cup 10.5
Cooked Meat 12 Amount  Points
Beef Rump Steak Fried 150 g 9
Beefburger Fried 1 burger 8.5
Chicken Breast. No skin 4 oz 7
Chicken Roast 130g 7
Chicken quarter with bone 130 g 5
Chicken Thigh/Drumstick 1 unit 4
Corned Beef Canned 100g 4
Roast Duck 100g 5.5
Frankfurter (typically 45g to 57g) 2 items
Frankfurter Meat and Poultry Fat Free 100g 6.5
Frankfurter Beef Pork Turkey Fat Free 100g 5.5
Frankfurter Turkey 100g 10
Frankfurter Beef Unheated 100g 7
Frankfurter Pork 100g 6.5
Frankfurter Beef Heated 100g 6.5
Frankfurter Beef and Pork Low Fat 100g 4
Frankfurter Beef Low Fat  100g 3.5
Lamb with bone 120g 6
Luncheon Meat I sm slice 2
Liver/ Sweetbreads 1 oz/28g 3
Meat Paste 5g 4.5
Pastie 160g 5
Pork Bacon Listings
Pork Bacon Cooked  100g 14
Pork Bacon Baked 100g 13.5
Pork Bacon Baked 8.1gm 1
Pork Bacon Microwaved 100g 13
Pork Bacon Microwaved 9.1gm 1.5
Pork Bacon Cured Sliced Pan Fried 100g 12.5
Pork Bacon Cured Sliced Pan Fried 11.5gm 1.5
Pork Bacon Grilled 100g 10
Pork Bacon Grilled 47gm 4.5
Pork Bacon Grilled 40g 7.5
Pork Sausage Fried 120gm  5
Pork Grilled 100g 7.5
Salami (3 slices) 90g 4
Turkey Breast 85g 6
Turkey Roast 120g 7
Meatless Protein
Tofu 90 g 1
Quorn 100g 2.5
Frankfurter Meatless 100g 2.5
Popular Dishes 13 Amount Points
Baked Beans 1/3 cup 7
Chili Con Carne with Beans 246g 16.5
Fruit Pie 150g 3
Jam Tart 35g 3
Macaroni Cheese 180g 3
Meat Pie Individual 170 g 5
Pizza with Pepperoni Topping 100g 5
Pizza with Mushroom Topping 83g 4.5
Pizza Cheese Regular Crust Frozen 146g 6
Pizza sauce 100g 9
Quiche Lorraine 150g 5
Sausage Roll 1 roll 6
Spaghetti Bolognese 100g 3.5
Potato (Assorted Options) 14 Amount Points
* FF = Full Fat Milk
Potatoes White Baked with Skin 1 medium 23
Potatoes White Boiled 1/2 cup 6.5
Potatoes White Mashed 1/2 cup 8.5
Potatoes French Fries sm/ 3oz 12
Potatoes Crisps/ Chips 1 oz 11.5
Potatoes Microwaved in Skin 100g 16
Hash Browns Home Prepared 100g 14.5
Potatoes Red Flesh and Skin 100g 14
Potatoes Russet Flesh and Skin 100g 14
Potatoes White Flesh and Skin 100g 14
French Fries/Par fried Oven Chips 100g 12
Oven Cooked Steak Chips 100g 11.5
Potatoes Boiled No Skin 100g 8
Potatoes Mashed with Milk & Butter 100g 8
Potatoes Mashed with Milk FF* 100g 7.5
Potatoes Canned and Drained 100g 6
Sweet Potato Boiled 1/2 cup  6
 Pulses and Beans 15 Amount Points
*RIW = Rinsed in Water
Black Beans Raw  100g  37
Black Beans Cooked and Drained 100g 9
Garbanzos/ Chickpeas Raw 100g 22
Garbanzos/ Chickpeas Cooked 100g 7.5
Garbanzos/ Chickpeas Canned 100g 2.5
Hummus Bought 100g 5.5
Hummus Homemade 100g 4.5
Kidney Beans All Types Dry 100g 35
Kidney Beans Cooked and Drained 100g 10
Kidney Beans Canned, Drained 100g 6
Lentils Raw 100g 25
Lentils Pink Raw 100g 15
Lentils Cooked/ Boiled 100g 9.5
Pinto Beans Cooked Boiled Drained 100g 11
Pinto Beans Canned Drained 100g 6
Salad Dressings 16 Amount Points
French Dressing 2 tbsps 0
Mayonnaise 1 tbsp 0
Salad Dressing 1 tbsp 0.5
Spices &  Fresh Herbs  17 Amount Points
Basil 5g 0.5
Bay Leaf Fresh or Dry 5g 1
Coriander Leaf 5g 1
Cumin 5g 2.5
Dill 5g 1.5
Marjoram 5g 2
Paprika 5g 2.5
Parsley 5g 1
Tarragon 5g 4
Thyme 5g 1
Turmeric 5g 3.5
Store Cupboard Random 18 Amount Points
Branston Pickle any  0
Bouillon Cube 1 3
Bulgur Dry 100g 10
Catsup/ Ketchup 6 tbsps 9
Cocoa Dry 2 tbsps 5
Corn Popped & Unbuttered 1 cup 0
Chocolate  1 sq/1 oz 2
Flour White Plain 1/2 cup 3
Flour Self Raising  1 tbsp 0
Flour White Self Raising  1/2 cup 3
Flour Wholemeal Plain 1/2 cup 6
Flour Cornflour 2 teasp 0
Flour Arrowroot 1/2 cup 0
Gelatin Unflavoured Any  0
Honey 2.5 Tbsp 0.5
Jam 2.5 Tbsp 1
Malted Mild Powder 1 tbsp 2
Molasses Blackstrap 1 tbsp 15
Molasses Light 1 tbsp 8
Mustard Prepared 1 tbsp 1
Nori Seaweed 3g per sheet 10g 1
Oil/ Fat for Cooking 1 teasp 0
Olives 5 1
Peanut Butter Smooth 1 tbsp 2.5
Pickle Dill 1 lg 5
Quinoa Cooked 90gm 3
Rice White Cooked 1/2 cup 1
Soup Homemade or Canned 1 cup 15
Worcester Sauce 1 tblsp 7
Marmite and Vegemite 1 teasp 4
Tomato Sauce 1 tblsp 2
Barbeque Sauce 1 tblsp 1
Gravy Powder 25g 1
Oyster Sauce 1 tblsp 1
Soy Sauce 1 tblsp 1
Sugar Brown 2 tbsps 2
Sugar White 2 tbsps 0
Syrup Corn 2 tbsps 0
Syrup Maple 1 tbsp 1
Tomato Puree 6 tbsps 11
Treacle 1 teasp 3
Vinegar 2 tbsps 1
Sweet Foods 19 Amount  Points
Fruit and Nut Biscuit 2 4
Cheesecake 60g 3
Muesli Bar Chocolate Coated 1 bar  3
Muesli Bar Plain 1 bar  2
Chocolate Cake 40 gm 2
Chocolate Biscuit with Cream Filling 2 2
Carrot Cake  40 gm 1
Sponge Cake 40 gm 1
Swiss Roll Small Individual 1 1
Fruit Cake 40 gm 2
Shortbread, Jam Filled, Oatmeal, Cream Filled Biscuits 2 1
Chocolate White and Dark 4 squ 2
Tomato (Assorted Options) 20 Amount Points
Tomato Cherry 1 tom 1
Tomato Small 1 tom 5.5
Tomato Medium 1 tom 7.5
Tomato Large 1 tom 10
Tomato Orange Raw 100g 5.5
Tomato Raw 30g 2
Tomato Raw 120g  5.5
Tomato Raw Plum/Pera 1 tom 4
Tomato  Sliced 1 slice 1
Tomato Yellow Raw 100g 8.5
Tomato Sauce Canned 100g 8.5
Tomato Cooked 1/2 cup 6
Tomato Sun Dried 10g 9
Tomato Sun Dried in Oil 10g 4
Tomato Paste 1/2 cup 31
Tomato Puree 1/2 cup 13.5
Tomatoes Red Ripe canned in Juice 100g 5
Tomatoes Green Raw 100g 5
Vegetables 21 Amount Points
Alfalfa Sprouts 100g 2
Asparagus Sm.Spears Cooked 6 Spears 4
Asparagus Canned 2 Spears 1
Artichoke Cooked 1 med 8.5
Aubergine/ Eggplant 100g 5
Aubergine/ Eggplant Cooked 1/2 cup 4
Avocado Raw 1/4 pear 6
Beans Baked 1/3 cup 7
Beans French 100g 5
Beans Broad 100g 8
Beets Cooked 1/2 cup 5
Bok Choy Cooked 1/2 cup 8
Broccoli 100g 5.5
Brussel Sprouts Boiled 70g 6
Cabbage cooked 1/2 cup 4
Cabbage Raw Shredded 1 cup 6
Carrots Boiled 50g 2.5
Carrots Raw 50g 5.5
Carrot Baby 1 unit 0.5
Cauliflower Raw 1/2 cup 4
Celery Raw 50g 7
Celery Raw 1 lg stalk 4
Cucumber Raw or Cooked 1/2 cup 2
Escarole/Broad Leaf Endive Raw 4 leaves 8
Garlic 1 clove 0.5
Green Beans Cooked 1/2 cup 2.5
Chard/Collards/Dandelion/Kale 1/2 cup 7
Leeks 100g 7
Lettuce All Types Raw 1 cup 2.5
Canned Mixed Vegetables Drained 1/2 cup 3
Mushrooms Raw 1/2 cup 5
Mushrooms Raw 5 small 5.5
Okra Cooked 1/2 cup 3
Onions Raw 1/2 cup 3
Onions Cooked 1/2 cup 3
Parsnip Boiled  60g  7.5
Peas Green Frozen 1/2 cup 2.5
Peas Boiled from Frozen 60g 3.5
Peas (Dried) Cooked 1/2 cup 8
Peppers Green/ Red 1/2 cup 2
Peppers Raw All Colours 30g 1.5
Potato See Separate Section  Amount Points
Pumpkin Canned 1/2 cup 6.5
Pumpkin Cooked 1/2 cup 6
Radishes Raw 1/2 cup 3.5
Radishes Raw 4 or 5 4
Sauerkraut (S) 1/3 cup 2
Soy Beans 1/2 cup 8
Spinach Raw 100g  14
Spinach Boiled 100g  12
Spinach Frozen & Boiled 100g  8.5
Squash Summer Cooked 1/2 cup 4
Squash Winter Cooked 1/2 cup 12
Sweet Potatoes Baked with Skin  1 med 5.5
Swede / Rutabaga Cooked 80g 5.5
Swede / Rutabaga Cooked 1/2 cup 4
Corn Canned 1/2 cup 2
Corn Canned 80g 5.5
Sweetcorn Cooked 1 ear 5.5
Sweetcorn Cooked 1/2 cup 5.5
Tomato See Separate Section  Amount Points
Turnips Cooked 1/2 cup 7
Winter Squash Cooked 1/2 cup 5.5
Zuchini / Courgette/ Calabacin Cooked 1/2 cup 5.5
Yoghurt 22 Amount Points
Fruit Yoghurt  200g 4.5
Fruit Yoghurt 150g 4
Fruit Yoghurt 125g 3.5
Plain Yoghurt 150g 3.5
Plain Yoghurt 125g 3

Beautiful Apricot Jam

By early last week, one of our apricot trees was covered in ripe fruit, and with the high winds we were experiencing, some was falling off! ...