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When it comes to potatoes, weight-watchers often consider them a representative of high starch content. In reality, every 100 grams of potatoes only contain 80 calories, which is not particularly high. Compared to an equivalent weight of white rice, potatoes have less than half the calories, but their dietary fiber content is twice as much as white rice. However, it's important to note that potatoes are categorized as a staple food in the grains and tubes category. Consuming both white rice and potatoes as side dishes might lead to an excessive intake of starch.
Potatoes are great for anti-cancer properties, regulating blood pressure, and stabilizing blood sugar levels. Potassium and resistant starch in foods play a crucial role in maintaining blood pressure, blood lipids, and overall cardiovascular health. Choosing foods with higher potassium and resistant starch content during cooking is beneficial, and potatoes fit that criteria well. Particularly because of their soft texture, potatoes offer versatility in cooking, aiding cancer patients or the elderly with chewing difficulties to easily supplement their calorie intake.
Potassium is a water-soluble nutrient, and baking potatoes retains more potassium, aiding in stabilizing blood pressure. Cooled potatoes generate resistant starch, a type of starch that is not easily digestible, which can slow down blood sugar response and regulate the health of gut bacteria.
Moreover, potatoes with skin contain Vitamin C and E, possessing antioxidant effects and anti-cancer properties. Quercetin helps reduce the risk of lung cancer and prostate cancer, while dietary fiber reduces the chances of colon cancer. Potatoes also contain carotenoids, which help inhibit cancer cell proliferation and slow down cancer progression.
Eating potatoes this way allows for the absorption of multiple nutrients simultaneously. Cooking potatoes via microwaving, steaming, baking, or stewing without excessive seasoning allows for a purer absorption of their high nutritional value. Cooking them with the skin is preferable as over 90% of the iron, half of the fiber, and most of the vitamins are present in the potato skin; discarding the skin would be a loss.
Additionally, cooking potatoes with added protein like meat to create soups not only makes for a warming and nourishing winter dish but also facilitates the absorption of multiple nutrients at once, enhancing their effectiveness.
Potato Stew with Meat
Ingredients:
Beef or pork ribs 1 piece
Potato 1
Tomatoes 2
Onion 1
Carrot 1
Salt, pepper, soy sauce, sugar to taste
Instructions:
Blanch the beef or pork ribs in hot water, then cut them and the other ingredients into bite-sized pieces (about 3 cm).
Bring water to a boil with a pinch of salt, then add the beef or pork.
Once boiling again, add the other ingredients and simmer on medium to low heat for about 40 minutes for a clear potato stew with meat. To make a braised potato stew with meat, add soy sauce.
Baked Cheese Potatoes
Ingredients:
Two potatoes with skin
30g canned tuna
25g cauliflower
25g bell pepper
20g corn kernels
1 slice of cheese
A pinch of salt
Instructions:
Steam the potatoes with skin using an electric cooker or microwave.
Blanch the diced bell pepper and cauliflower in salted boiling water.
Drain the canned tuna and corn, mix them with the diced bell pepper and cauliflower to create the filling.
Cut a slit on the steamed potatoes with skin and stuff them with the prepared filling.
Place a slice of cheese on top and melt it using an oven or microwave before serving.
Clam Chowder
Ingredients:
Half an onion
1.5 potatoes
2 slices of bacon
Cooked clam meat (or pre-cooked clams with shells and broth)
20g butter
20g flour
50gmilk
20g fresh cream
Instructions:
Fry the bacon until fragrant, then set it aside.
Soften the onion in the same pan with butter, add flour and mix well.
Add potatoes and enough water to cover the ingredients, simmer for 10 to 15 minutes until the potatoes soften.
Add the bacon, clam meat (or pre-cooked clams with shells and broth), milk, fresh cream, bring to a boil, and season to taste.
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