We're at the start of a global crisis. No, not COVID, but inflation. As energy prices soar, along with the cost of other life essentials, many households will be forced to cut back. Your food budget is one of the easier areas to play around with. If you play your cards right, you can save money and build a healthier diet — both at once.
Potatoes are, data from the US Department of Agriculture (USDA) says, almost the cheapest vegetable in America (second only to dried pinto beans).
This starchy root vegetable, scientifically known as Solanum tubersom, was originally farmed in South America thousands of years ago. Potatoes aren't just cheap, they're also rich in vitamins and minerals including vitamin C and potassium.
Thanks to French fries and chips, they've gained a bit of a bad reputation. If you prepare them right, though, you'll have a nutritious, delicious, and extremely budget-friendly meal .
What health benefits can potatoes offer, and what potato dishes should you consider adding into your culinary rotation?
What Health Benefits Do Potatoes Offer You?
Potatoes can be a powerful part of a healthy and balanced diet, because they're full of nutritional "goodies". Potato are packed with all these vitamins and minerals:
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium,
- Sodium,
- Vitamin C
- Vitamin B-6
- Vitamin B-12
- Vitamin A
- Vitamin E
- Vitamin D
- Vitamin K
So, what do all these vitamins and minerals do for your health?
Some of the minerals found in potatoes help lower your blood pressure — especially potassium. Potatoes are also surprisingly good for weight loss, because they contain a specific type of starch called resistant starch. Resistant starch is particularly great because it makes you feel fuller faster and for much longer. It also may be good for your digestive health.
To reap the full benefits of a delicious potato, you do have to keep some things in mind:
- The potato skin may seem not that important, but in reality the skin is packed with vitamins and minerals. Peeling potatoes eliminates important nutrients, so keep that skin on if you can.
- It’s best to boil your potatoes, especially if you're keeping an eye on your weight. Deep frying your potatoes is definitely not the best choice because of all the oil. If you are going to be frying, we recommend using extra virgin olive oil.
The meal you choose to incorporate potatoes into matters, too. You need to choose a healthy and tasty meal that works for you. Luckily for you, we put together a list of some of the tastiest potato meals.
1. Baked Potatoes Stuffed With Nutrients
Baked potatoes are nutritious, tasty, easy to prepare, and really filling — even one stuffed potato can make for a full meal! The great thing about baked potatoes is that you can completely change their taste just by switching up the toppings. If you get creative enough, baked potatoes will never get boring!
Making a baked potato is quite easy and really rewarding. First you’ll need to preheat your oven to 300 degrees Fahrenheit. Make sure to use your fork to poke holes in your potato — this will stop it from getting soggy — and brush a thin layer of olive oil onto the skin. Now wait for around 60 to 90 minutes until your potato is fully cooked. Next, cut a cross-shaped hole for the fillings! You can add some shredded cheese and butter too, and bake for another five minutes to melt them.
Though the ingredients are completely up to you, we have some suggestions to make your baked potato extra healthy! In terms of vegetables, bell peppers, cabbage, carrots, broccoli, scallions, corn, and tomatoes are all great choices. Don’t forget about the protein! Chicken and beef are great additions to your potato but if you’re vegetarian, edamame, tofu, and eggs are good too. To top the whole thing off you could add some salsa or guacamole.
2. Mashed Potatoes As A Side Dish
Mashed potatoes are a wonderful side dish. They're tasty and easy to make. So, how do you make them? Dice some potatoes so they'll cook faster, and put your pan on while you do this. Wait until your pot of water is boiling and than add your potatoes in for about 15 minutes. Once they are done (check with a fork), drain them and start heating up your butter and milk in a saucepan. You can use a potato masher or even an electric beater to mix everything together. Want to make your mashed potatoes extra exciting? Add some kale and herbs in!
3. Delicious Scalloped Potatoes
Scalloped potatoes are an extremely tasty oven dish that you should definitely try if you haven’t already. The first step to this delicious dish is to preheat the oven to 375 degrees Fahrenheit. Slice some mildly preboiled potatoes up and spread them onto your oven dish, then add some milk until the dish is covered. Sprinkle on some shredded cheese. If you want to add some extras feel free to, onions, garlic, and ham are all great. Make sure to cover the dish with aluminum foil and put it in the oven for one hour. Then remove the foil and put your dish back in the oven for about 15 minutes until the potatoes are a golden brown color. Season scalloped potatoes with pepper and salt as you please, and you’re done. Wasn’t so hard, was it?
4. A Healthy Potato Salad
When talking about healthy potato dishes, we just had to include a potato salad! With their wide variety of vegetables, potato salads are a great pick. They are super easy to make but also surprisingly really good. So, how do you make a tasty potato salad?
Like with some other potato dishes, you’ll want to boil cubed potatoes for 15 minutes. After that's done, let them cool off. Mix your potatoes with your other (salad) vegetables. Don’t know what vegetables to choose for your salad? Some of the best ones include onions, celery, corn, broccoli, mint, garlic, carrots, and parsley. Boiled eggs are a great addition, too.
The mayonnaise isn't really optional, but if you make your own, it'll be much healthier. It's not that hard, so give it a try!
No matter what potato dish you choose, it’s sure to fill you up with many nutrients! Feel free to experiment with potatoes and what ingredients you like.
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