The Healthy Potato

Potatoes are a personal favourite of mine.  Is there such a thing as a healthy potato?  There are numerous ways of cooking potatoes: mash, boil or fry them with fantastic nutrients in every bite.  Here’s a quick guide to cooking 5 healthy dishes using fresh potatoes.

Potato Facts:

All potatoes are a fantastic source potassium which is a vital important nutrient needed by your body. Potassium keeps cells functioning properly.  Potatoes are also rich in carbohydrates which are not bad for you unless you add butter and other fattening toppings to the potato.  The carbohydrates in potatoes make you feel full so that you eat less at meal time.

1.  Baked Potatoes

The baked potato goes well with all types of meat. It’s healthier to bake potatoes because you don’t need any butter or oils. You simply wrap each potato in aluminum foil and place them in the oven or place them in the microwave on the potato setting.   Leaving the skin on when baking potatoes allows you to benefit  from nutrients in the skin such as vitamin C.

2. Chilli Garlic Mashed Potatoes

Garlic mashed potatoes are a delicious way to spice up dinner time. You make garlic mashed potatoes by boiling cut up white potatoes (with the skin on).   After the potatoes boil, mash them in a bowl.   Add freshly grated garlic, chilli powder and garam masala to the potatoes and mix thoroughly.  Garnish with coriander.

Garlic has nutritional qualities protect from cancers, fight free radicals and prevent heart disease.

3.  Potatoes with Carrots and Onions

This healthy dish requires you to bake or broil red potatoes, carrots and onions in the oven. You need fresh vegetables for this dish. Cut up the potatoes and carrots into quarter sized bites. Slice the onion into rings. The only seasoning you need is extra virgin olive oil.  Olive oil provides omega-3. Omega-3 fatty acids help reduce heart disease. Pour a tablespoon of olive oil over the veggies and cover with aluminum foil.  The vegetables will come out tasty and tender.

4.  Grilled Potatoes

Grilling is a popular thing to do during the summer.  You can also grill potatoes by cutting them in half. Any type of potato is great for this recipe.  Place the potatoes on the grill with aluminum foil.  Sprinkle any low-sodium eg Lo-Salt and crushed black pepper on the potatoes for flavour.   These potatoes will have that perfectly grilled taste.

5.  Sauteed Potatoes

This simple way of cooking potatoes is a great breakfast idea. Instead of having processed hash brown potatoes, make your own healthy home fries. All you need are small red potatoes, red and green bell pepper and onions. Dice all of the vegetables into small bite-sized pieces. Oil your skillet with extra virgin olive oil. Add the vegetables to the skillet and stir until tender. You can also add garlic to the dish.

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