October 24, 2015

Potato Facts

Post by giftofhealth

Do you love potatoes? Do you avoid potatoes?

Here are some POTATO FACTS we believe everyone should be aware of.

Potatoes are powerhouses of nutrients and clean calories. A medium-sized potato has 40% of the required daily value of vitamin C, more potassium (>600mg) than a banana, 4 grams of protein, 4 grams of fibre with no fat and zero cholesterol. They are one of nature’s perfect foods. They get the unnecessary bad reputation because of the added fats (oils, butter, cheese and sour cream) that are typically used in cooking them.

Whole potatoes are healthful, but not the potatoes slathered in oil, butter, cheese and sour cream.

Potatoes final

Here are five ways to prepare and enjoy potatoes without the added fats (oil, butter, cheese or sour cream)

CRISPY Guilt-free FRIES – click on the link for the recipe

(Recipe from Dr.Barnard’s Cancer survivors guide)

Five whole garlic cloves, peeled
Two large russet potatoes peeled and cut into ½ – inch chunks
½ cup of water
¼ to ½ cup of fortified plain unsweetened soymilk or other nondairy milk
½ teaspoon salt

1. Place the garlic in a medium saucepan. Arrange the potatoes over the garlic. Add the water and bring to simmer over medium heat.
Reduce the heat to low, cover, and cook for about 25 minutes, until the potatoes are tender when pierced with a knife.
Check occasionally and add more water, one tablespoon at a
time, if the saucepan becomes too dry.
2. Mash with a potato masher or fork or use an electric hand mixer. Then stir in enough non-dairy milk to obtain a creamy consistency. Season with salt to taste.
3. Stored in a covered container in the refrigerator,
Leftover Garlic Mashed Potatoes will keep for up to 2 days.

(Recipe by Mary McDougall)
Servings: 2 to 4

1 pound red potatoes (skins on) boiled until soft
One small sweet onion, chopped
One bunch of scallions, finely chopped
Freshly ground pepper
Coarsely chop the cooked potatoes.

Combine the potato, onion, and scallions. Place a small amount of water in a nonstick skillet. Add the vegetables and grind some fresh pepper over them. Cook, frequently turning with a spatula, until the potatoes brown slightly, about 15 minutes

(Recipe by Mary McDougall)
Preparation Time: 20 minutes
Cooking Time: 5-7 minutes
Chilling Time: 1 hour
Servings: 4-6

Five large red potatoes scrubbed and sliced 1/4 inch thick
1/2-pound mushrooms, sliced
One small red onion, thinly sliced
1/2 cup chopped, roasted red pepper
3/4 cup oil-free Italian dressing
One tablespoon chopped fresh basil

Drop the potatoes into boiling water and cook for 5-7 minutes. Drain and set aside. Meanwhile, combine the remaining ingredients and mix well. Pour over the potatoes and toss to mix. Cover and refrigerate for at least 1 hour before serving

(ALOO GOBI) (Recipe from Dr.Barnard’s Cancer survivors guide)

1 cup water, as needed
One onion, diced or thinly sliced
3 to 4 cups cauliflower florets
Two medium potatoes, peeled (if desired) and diced
½ teaspoon whole cumin seeds
½ teaspoon ground turmeric
½ teaspoon ground coriander
¼ teaspoon ground ginger
¼ teaspoon ground cinnamon
⅛ to ¼ teaspoon cayenne
One can (15 ounces) diced tomatoes, undrained, or
1 ½ cups chopped fresh tomatoes
½ teaspoon salt

1. Heat ½ cup of the water in a large pot. Add the onion and cook and stir over medium-high heat for about 3 minutes,
until the onion begins to soften. Lower the heat to medium and add the cauliflower and potatoes. Continue cooking, stirring often, for about 5 minutes. Add more of the water, ¼ cup at a
time, as needed to prevent sticking.
2. Toast the cumin seeds, turmeric, coriander, ginger, cinnamon, and cayenne in a dry skillet over medium heat for two minutes, stirring constantly. Add the spices to cauliflower mixture along with the tomatoes and their juice, and salt and stir to mix. Cover and simmer for about 20 minutes, or until the vegetables are tender.
3. Stored in a covered container in the refrigerator,
leftover Potato and Cauliflower Curry will keep for up to 3
For a sweeter curry, add ½ cup of golden raisins along with
the tomatoes.

To your health and happiness.

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