Potatoes are very nutritious tubers. Low in fat and low in calories, it can provide you with nearly 50% of the recommended total value of vitamin C, vitamin B6 and potassium daily. Potatoes are also enriched with phytonutrients, plant-based organic compounds, which are thought to be beneficial to the general health of the body. However, the way you cook potatoes has an impact on nutritional value and taste.
Potatoes are often considered ‘comfort foods’, a food that can not only fill the stomach, but also inner satisfaction – pounded and treated with butter to obtain a creamy cream or be fried until vegetable oil is golden and golden. But, you know, when potatoes are treated this way, saturated fats and extra calories from this cooking method nullify the health benefits of potatoes and instead provide you with a “weapon of “host.”
Why are French fries bad for your health?
A small portion of french fries – fries, fried brown, curly fries – of popular fast food contains an average of 200-340 calories. But, who can just order small, salty and greasy fries? A large portion of fast food fries contains between 370 and 730 calories.
Of these calories, about 8-17 grams of fat are usually stored, with about 1.5 to 3.5 grams of saturated fat for a small serving of fried potatoes. Large portions of fried potatoes contain between 11 and 37 grams of fat, with 4.5 to 8 grams of saturated fat.
Fried potatoes served in restaurants are often 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. In addition to saturated fats, corn oil contains 60 times more inflammatory omega-6 fatty acids than omega-3s.
Foods fried in hydrogenated vegetable oils, such as corn, canola and soybean oil, can be particularly harmful to the health of the body. The polyunsaturated fats they contain will become rancid due to constant warming and warming that degrade their structure. Unnatural and heat-damaged fats play an important 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 down, it is normal to take potatoes to hunt the “carbo cravings” that continue to haunt without fear of endangering health and harming your diet program. The key, away from the frying pan and vegetable oil. Read this article to learn how to cook potatoes with a variety of healthier alternatives. You will be able to enjoy the delights of the potato and stay with many health benefits.
- Steamed potatoes
Don’t give up first when you read the title above. Yes, steamed potatoes seem very boring and boring. However, there are many ways to prepare dishes that inspire appetite. Sprinkle your favourite dried spices on steamed potatoes, salt and pepper a little. Add chili powder for a more pronounced taste or mix it with rosemary and sage powder for a tastier taste.
Or why not try using fresh herbs? Coarsely chop the parsley, basil, dill, thyme or sage and sprinkle with 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 rich in antioxidants that fight free radicals. Basil leaves have 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.
Tip: for richer flavors, you can boil potatoes instead of steaming them, in a vegetable or meat broth – not just with water.
- Soup potatoes
Cut your boiled potatoes into cubes and pair them with other vegetable pieces such as broccoli, carrots, celery and onions in a low-fat vegetable broth or chicken broth. You can also add pieces of chicken to stimulate protein. Don’t forget to season with pepper, salt and other spices. For a more “heavy” version, put the potato pieces and your favourite vegetables in a broth, let them simmer. After that, lower the flame, cover the pan, let stand for 20 minutes over low heat. Allow it to cool a little, then puree the potatoes and vegetables or until you get the desired consistency of the soup. Add spices and cook for another 5 minutes.
- Purée potatoes
Instead of butter, crush potatoes with skim milk or low-fat yogurt. These two products will always give you the succulent and creamy texture of the mashed potatoes you love, minus the extra calories. Mix with steamed cauliflower and sage for different tastes. For a healthier version, you can first boil potatoes with six cloves of garlic. Drain and puree potatoes and garlic, then add salt, black pepper, sliced onion and three tablespoons of olive oil.
- Salad potatoes
Replace high-calorie mayonnaise with plain yogurt or Greek yogurt to create a more refreshing potato salad. Cut the potatoes into small pieces and mix with plain yogurt, add the chopped onions, celery, red peppers and dill pickles. Sprinkle with salt and pepper, stirring evenly.
- Cook potatoes
Roasting potatoes with intact skin will not add any value to fats and calories. Eating the skin with potato meat provides more fiber and potassium. A baked potato with skin yields 4 g of fiber and more than 900 mg of potassium, while eating meat provides only 2 g of fiber and about 600 mg of potassium. Serve baked potatoes topped with Greek plain yogurt, broccoli and salsa sauce, or chopped fresh herbs, rather than adding a mixture of grated cheese, sour cream or butter. potatoes.
Or, instead of ordering potato wedges from your favorite fast food restaurant, cook them yourself at home. Cut the potatoes into thick wedges and place on a baking sheet. Apply with zaitung oil and season with salt and pepper. Bake in the oven for 15 to 20 minutes, turning once to make sure the quarters are golden on all sides.
If not, cut the potatoes in half and lightly dredge the centre of the meat; apply with olive oil, sprinkle with paprika powder and bake. Mix the rest of the dredged potato meat with chopped smoked salmon, a little mozzarela cheese and a low-fat cream to garnish.
If you fancy fries, cut the potatoes lengthwise (boil for five minutes), dip them in a whisk of egg white, drain them and place them on a baking sheet. Bake at 200oC for 35 minutes, turning once to make sure the slices are golden on all sides.