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Medical Video: 6 Delicious Potato Recipes
Potatoes are very nutritious tubers. Low in fat and calories, and can provide you with nearly 50 percent of the recommended total value of vitamin C, B6, and daily potassium. Potatoes are also enriched by phytonutrients, which are plant-based organic compounds that are thought to be beneficial in promoting general body health. However, the way you cook potatoes, affects the nutritional value and taste.
Potatoes are often regarded as "comfort food", a food that not only can fill the stomach, but also inner satisfaction - pounded and processed with butter until soft creamy or fried until golden crisp in vegetable oil. But, you know, when potatoes are processed in this way, additional saturated fat and calories from this cooking method reverse the health benefits of potatoes and instead provide you with a "host's weapon".
Why are fries bad for health?
One small portion of french fries - french fries, hashbrown, curl fries - from popular fast food contains an average of 200-340 calories. But, who can stand just ordering small, savory and oily fries? A large portion of fast food style fries has between 370 and 730 calories.
Of these caloric values, usually about 8-17 grams of fat are stored, with around 1.5-3.5 grams of saturated fat for a small portion of fried potatoes. Large portions of fried potatoes have between 11-37 grams of fat, with 4.5-8 grams of saturated fat.
The fried potatoes served in restaurants often come dipped in corn oil before they are even fried. Processed corn oil is considered one of the worst types of oil for the human body. Apart from saturated fat, corn oil has more inflammatory omega-6 fatty acids 60 times compared to Omega-3.
Foods that have been fried in hydrogenated vegetable oils such as corn, canola, and soybean oil can specifically damage the health of the body. The polyunsaturated fats contained in them will become rancid due to constant heating and reheating which degrades their structure. Unnatural and heat-damaged fats play a large role in promoting inflammation in your body, which is the starting point for many common health problems and diseases, including heart disease, obesity, tooth decay, stroke, and diabetes.
Other ways to cook healthier potatoes
But calm, it's okay to enjoy potatoes to drive away "carbo cravings" that continue to haunt without fear of endangering health and damaging your diet program. The key, far from the frying pan and vegetable oil.
Continue reading this article to find out how to cook potatoes with a variety of healthier alternative ways, so you can enjoy the deliciousness of potatoes and stay accompanied by a variety of health benefits.
1. Steamed
Don't give up first once you read the title above. Yes, steamed potatoes sound very boring and boring. However, there are many ways to make dishes that arouse appetite.
Sprinkle your favorite dried spices on steamed potatoes, give a little salt and pepper. Add chili powder for a more "kick" flavor or mix it with rosemary and sage powder for a more savory flavor.
Or, why not try using fresh herbs? Roughly chop parsley, basil, dill, thyme, or sage, and sprinkle on top of your boiled potatoes. Also add spices, such as black pepper and cumin, to add depth to the taste of "boring" boiled potatoes. Fresh spices are high in antioxidants that fight free radicals. Basil leaves contain anti-inflammatory properties and parsley helps prevent cancer. Black pepper has anti-bacterial properties and cumin helps your body's digestive system, as well as a good source of iron.
Tips: for richer flavors, you can boil potatoes, instead of steaming them, in vegetable or meat broth - not just with water.
2. Soup
Cut your boiled potatoes into cubes and put them together with other pieces of boiled vegetables, such as broccoli, carrots, celery, and onions in a vegetable broth or low-fat chicken broth. You can also add chicken pieces for protein boost. Don't forget to season with pepper-salt and other spices.
For a more "heavy" version, put the pieces of potatoes and your favorite vegetables into a broth, let them simmer. After that, lower the flame, cover the pan, leave for 20 minutes in low heat. Let it cool a little, then puree potatoes and vegetables, or until you reach the desired consistency of soup. Add spices, and cook for another 5 minutes.
3. Mash (mashed potato)
Instead of butter, mash potatoes with skim milk or low-fat yogurt. Both of these will still give you the crunchy and creamy texture of the mashed potatoes you love, minus the extra calories. Blend with steamed cauliflower and sage for different tastes.
For a healthier version, you can first boil potatoes with six garlic cloves. Drain and puree the potatoes and garlic, and add salt, black pepper, sliced onion, and three tablespoons of olive oil.
4. Salad
Replace mayonnaise full of calories with plain low-fat yogurt or greek yogurt to make a more refreshing potato salad. Cut the potatoes into small pieces and mix with plain yogurt, add onions, celery, red peppers, and chopped dill pickles. Sprinkle with salt and pepper, stirring evenly.
5. Bake
Roasting potatoes with intact skin will not add value to fat and calories. Consuming skin along with potato meat provides extra fiber and potassium. A baked potato with skin gives 4 g of fiber and more than 900 mg of potassium, while consuming meat only provides 2 g of fiber and about 600 mg of potassium.
Serve baked potatoes topping with greek plain yogurt, broccoli, and salsa sauce, or chopped fresh herbs, rather than adding a mixture of grated cheese, sour cream, or butter on top. Tip: wrap the potatoes in aluminum foil before baking to keep all nutrients potato.
Or, rather than ordering potato wedges from your favorite fast food restaurant, cook it yourself at home. Cut the potatoes into thick wedges and place them on a baking sheet. Apply with zaitung oil and season with salt and pepper. Bake in an oven 450ºC for 15-20 minutes, turning once to make sure the wedges are browned on all sides.
Alternatively, split the potatoes into two parts and dredge the center of the meat slightly; apply with olive oil, sprinkle with paprika powder, and bake in the oven. Mix the remaining potato meat that has been dredged with chopped smoked salmon, a little mozzarela cheese, and a low-fat cream to be topped.
If you are cravings for french fries, slice the potatoes lengthwise (boil for five minutes), dip "french fries" into a whisk of egg white, drain, and place it on a baking sheet. Bake in an oven 200ºC for 35 minutes, turning once to make sure the wedges are browned on all sides.
