The hidden treasure in potatoes
Sep 04, 2008
MANY people overlook the humble and cheap potato, claiming it is tasteless and only suitable for children because of its soft texture. But within that potato are hidden lots of dietary goodies.
By Christine Kintu
MANY people overlook the humble and cheap potato, claiming it is tasteless and only suitable for children because of its soft texture. But within that potato are hidden lots of dietary goodies.
George Pamplona, in his book, Healthy Foods, explains that potatoes are a good source of Vitamin C. However, most of the vitamin is lost during cooking especially frying. The best way to preserve the vitamin is by steaming the potatoes.
The potato’s soft texture makes it easy to digest. Potatoes also have antacid properties and hence neutralise excess stomach acid which can cause discomfort.
Potatoes are rich in potassium and low in sodium and fat, which makes them appropriate for people with hypertension, high blood pressure and heart disease. They are also rich in iron, magnesium and zinc.
For those with diabetes, potatoes are a source of complex carbohydrates that transform slowly to glucose and therefore do not cause abrupt changes in blood glucose level (as happens with simple carbohydrates).
Depending on how they are prepared, potatoes can be delicious and at the same time provide health benefits.
RECIPE: MASHED POTATO PUREE
(Serves two)
Ingredients
6 fresh Irish potatoes.
1 ½ litres water.
Salt to taste.
2 level tablespoons, butter or margarine.
Method
Peel and cut potatoes into small cubes
Place the cubes in a pan, add cold water and salt
Boil for 15-20 minutes, until the potatoes are tender when pierced with a knife
As soon as the potatoes are ready, drain excess water
Add margarine and return to cook on low heat, allowing excess water to evaporate and margarine to melt
Place in a blender or, using a potato masher, mash until texture is smooth
Add some boiled water and pass through a sieve, allowing the potatoes to form a puree. If too thick, return some of the drained water little by little until the puree is to your desired consistency
Add beef soup or a nutritious soup of your choice instead of water as you blend
You can enrich the puree with sour cream or grated cheese or use olive oil instead of margarine
Alternatively, steam potatoes, add margarine while still hot and mash or blend
Add a little warm boiled water, mix well, sieve and serve warm.
MANY people overlook the humble and cheap potato, claiming it is tasteless and only suitable for children because of its soft texture. But within that potato are hidden lots of dietary goodies.
George Pamplona, in his book, Healthy Foods, explains that potatoes are a good source of Vitamin C. However, most of the vitamin is lost during cooking especially frying. The best way to preserve the vitamin is by steaming the potatoes.
The potato’s soft texture makes it easy to digest. Potatoes also have antacid properties and hence neutralise excess stomach acid which can cause discomfort.
Potatoes are rich in potassium and low in sodium and fat, which makes them appropriate for people with hypertension, high blood pressure and heart disease. They are also rich in iron, magnesium and zinc.
For those with diabetes, potatoes are a source of complex carbohydrates that transform slowly to glucose and therefore do not cause abrupt changes in blood glucose level (as happens with simple carbohydrates).
Depending on how they are prepared, potatoes can be delicious and at the same time provide health benefits.
RECIPE: MASHED POTATO PUREE
(Serves two)
Ingredients
6 fresh Irish potatoes.
1 ½ litres water.
Salt to taste.
2 level tablespoons, butter or margarine.
Method
Peel and cut potatoes into small cubes
Place the cubes in a pan, add cold water and salt
Boil for 15-20 minutes, until the potatoes are tender when pierced with a knife
As soon as the potatoes are ready, drain excess water
Add margarine and return to cook on low heat, allowing excess water to evaporate and margarine to melt
Place in a blender or, using a potato masher, mash until texture is smooth
Add some boiled water and pass through a sieve, allowing the potatoes to form a puree. If too thick, return some of the drained water little by little until the puree is to your desired consistency
Add beef soup or a nutritious soup of your choice instead of water as you blend
You can enrich the puree with sour cream or grated cheese or use olive oil instead of margarine
Alternatively, steam potatoes, add margarine while still hot and mash or blend
Add a little warm boiled water, mix well, sieve and serve warm.