I am an Idaho girl and I LOVE my potatoes. Growing up I think we ate potatoes at least once a day with at least one meal. I absolutely love them and had a hard time when all of the experts said that they were bad for us and we needed to stay away. That low-carb craze told us that we had to stay away from potatoes because they would pack on the pounds. As a result we avoided them at all costs. But luckily, that thinking has now changed. Potatoes are actually a nutrient powerhouse, says Elisa Zied, R.D., the author of Nutrition at Your Fingertips. "They're loaded with vitamin C and potassium, and they're a good source of fiber which fills us up and helps keep cholesterol levels healthy," she explains. "Potatoes with red or purple skins also contain carotenoids and other antioxidants that fight damage from free radicals that can cause disease." In recent research, purple potatoes have also been shown to reduce blood pressure without causing weight gain.
So stop shunning those spuds and start adding them to your plate! Just remember to do so within reason. One medium potato (or a cup of diced or mashed) counts as one serving of vegetables. But remember that potatoes are starchy so make sure you round out your meal with a colorful second veggie, like broccoli or tomatoes.
Showing posts with label potatoes. Show all posts
Showing posts with label potatoes. Show all posts
11.06.2014
4.22.2014
Microwave Potato Chips
I don't know about you but I am always looking for the next great recipe. I read many food blogs and am obsessed with Pinterest! I have seen microwave potato chips popping up all over the place. People are using regular or sweet potatoes, slicing them thin and microwaving them and then claiming that they make great potato chips. Well you know what they were right, they are pretty tasty and super easy to make.Give them a shot, you will be happy with this healthy indulgence. I know I love some salty potato chips and these will definitely be made often in my house.
Microwave Potato Chips
Servings: 4
12-14 chips each
1 1/3 pounds potatoes, unpeeled and scrubbed
2 tsp olive oil
1/2 tsp salt
Cooking Spray
Slice potatoes into 1/8 inch slices for thicker chips and if you would like thinner ones then slice them thin on a mandolin. Toss all slices in a bowl with oil and salt and toss to coat evenly.
Coat a microwave safe plate with cooking spray. Arrange potatoes slices in a single layer on the plate (you will have to do more than one batch). Microwave them uncovered, on high, until some of the slices begin to brown around the edges, about 2-3 minutes. Turn the slices over, be careful they are hot! Continue microwaving them until they start to crisp and brown around the edges. About 30 seconds for very think slices and 2-4 minutes for thicker slices. Check them frequently and rearrange slices as needed to prevent scorching. Transfer the chips to another plate and allow them to cool completely. They will crisp up more as they cool. Repeat this process with the remaining slices.
Store them in an airtight container for up to 3 days, but I bet they won't last that long!
You can also add different seasonings and spices to the bowl when you toss the slices with the oil and salt, the possibilities are endless on the flavor combinations you can come up with!
Microwave Potato Chips
Servings: 4
12-14 chips each
1 1/3 pounds potatoes, unpeeled and scrubbed
2 tsp olive oil
1/2 tsp salt
Cooking Spray
Slice potatoes into 1/8 inch slices for thicker chips and if you would like thinner ones then slice them thin on a mandolin. Toss all slices in a bowl with oil and salt and toss to coat evenly.
Coat a microwave safe plate with cooking spray. Arrange potatoes slices in a single layer on the plate (you will have to do more than one batch). Microwave them uncovered, on high, until some of the slices begin to brown around the edges, about 2-3 minutes. Turn the slices over, be careful they are hot! Continue microwaving them until they start to crisp and brown around the edges. About 30 seconds for very think slices and 2-4 minutes for thicker slices. Check them frequently and rearrange slices as needed to prevent scorching. Transfer the chips to another plate and allow them to cool completely. They will crisp up more as they cool. Repeat this process with the remaining slices.
Store them in an airtight container for up to 3 days, but I bet they won't last that long!
You can also add different seasonings and spices to the bowl when you toss the slices with the oil and salt, the possibilities are endless on the flavor combinations you can come up with!
6.17.2013
Are You Eating Enough of THIS Veggie?
I was reading a Women's Health article on potatoes and was surprised at some of the things I have learned. Researchers are saying that eating potatoes is just as important as filling up on more colorful produce. Read through all of their interesting findings and see if you can't start finding ways to incorporate more potatoes into your diet!
In the past, spuds haven't been a vegetable that received a lot of love. Researchers in nutrition science are now wanting all of us to know that we definitely shouldn't avoid them. They are finding that eating potatoes is just as important as filling up on the other, more colorful veggies, according to a new supplement published in the journal Advances in Nutrition.
Researchers gathered at Purdue University to bust the myth that white veggies--potatoes in particular--aren't as nutritious as colored ones. While potatoes get a bad rap for being starchy, they are also filled with vital nutrients, says supplement coauthor Connie Weaver, PhD, head of the department of nutrition science at Purdue University. One medium baked potato provides 11 percent of your recommended daily fiber intake and 12 percent of your recommended daily magnesium intake. What's more, potatoes are the highest dietary source of potassium.
It's not hat you have to replace other vegetables with potatoes, says Weaver. But since people in the U.S. generally don't get enough fiber, potassium and magnesium according to the National Institutes of Health, you don't want to nix them from your diet either.
The bottom line: when it comes to which veggies you eat, it's not one versus the other, says Bonnie Taub-Dix, MA, RD, CDN, author of Read It Before You Eat It and nutrition expert in New York.
"The important thing to emphasize is variety," she says. "One fruit or vegetable doesn't give us everything we need--it's the blend of colors that count, and that includes potatoes."
In the past, spuds haven't been a vegetable that received a lot of love. Researchers in nutrition science are now wanting all of us to know that we definitely shouldn't avoid them. They are finding that eating potatoes is just as important as filling up on the other, more colorful veggies, according to a new supplement published in the journal Advances in Nutrition.
Researchers gathered at Purdue University to bust the myth that white veggies--potatoes in particular--aren't as nutritious as colored ones. While potatoes get a bad rap for being starchy, they are also filled with vital nutrients, says supplement coauthor Connie Weaver, PhD, head of the department of nutrition science at Purdue University. One medium baked potato provides 11 percent of your recommended daily fiber intake and 12 percent of your recommended daily magnesium intake. What's more, potatoes are the highest dietary source of potassium.
It's not hat you have to replace other vegetables with potatoes, says Weaver. But since people in the U.S. generally don't get enough fiber, potassium and magnesium according to the National Institutes of Health, you don't want to nix them from your diet either.
The bottom line: when it comes to which veggies you eat, it's not one versus the other, says Bonnie Taub-Dix, MA, RD, CDN, author of Read It Before You Eat It and nutrition expert in New York.
"The important thing to emphasize is variety," she says. "One fruit or vegetable doesn't give us everything we need--it's the blend of colors that count, and that includes potatoes."
1.11.2013
Lemon Potatoes
I am an Idaho girl and I LOVE my potatoes, in just about any shape or form! Another thing that I love is a good side dish. It's great to have a good main dish but if you don't have a great side to go with it, I just feel like something is really missing. Try this super simple and really delicious side dish, it is great with anything, steak, chicken, fish, yum!
Lemon Potatoes
In a medium saucepan cover 2 1/2 pounds russet potatoes, peeled and cubed into 3/4 inch pieces with 2 inches salted water. Bring to a boil; reduce to a rapid simmer and cook until potatoes are tender but not falling apart, about 15 minutes. Drain potatoes and set them in strainer over pot to drain.
In a large nonstick skillet, heat 2 tablespoons vegetable oil over medium-high. Add one-third the potatoes to pan and shake pan to arrange potatoes in one layer. Cook potatoes without stirring until crisp and golden on one side, then gently turn and cook until golden on all sides about 6 to 8 minutes total. Using a slotted spoon, transfer to paper towels to drain. Repeat twice with remaining potatoes, adding 2 tablespoons oil to each batch.
Add 1/2 lemon, thinly sliced to skillet. Cook until slices are golden on both sides, about 2 minutes. To serve, season potatoes and lemon slices with coarse salt and ground pepper and squeeze fresh juice of remaining 1/2 lemon over top.
Serves 4
Lemon Potatoes
In a medium saucepan cover 2 1/2 pounds russet potatoes, peeled and cubed into 3/4 inch pieces with 2 inches salted water. Bring to a boil; reduce to a rapid simmer and cook until potatoes are tender but not falling apart, about 15 minutes. Drain potatoes and set them in strainer over pot to drain.
In a large nonstick skillet, heat 2 tablespoons vegetable oil over medium-high. Add one-third the potatoes to pan and shake pan to arrange potatoes in one layer. Cook potatoes without stirring until crisp and golden on one side, then gently turn and cook until golden on all sides about 6 to 8 minutes total. Using a slotted spoon, transfer to paper towels to drain. Repeat twice with remaining potatoes, adding 2 tablespoons oil to each batch.
Add 1/2 lemon, thinly sliced to skillet. Cook until slices are golden on both sides, about 2 minutes. To serve, season potatoes and lemon slices with coarse salt and ground pepper and squeeze fresh juice of remaining 1/2 lemon over top.
Serves 4
12.12.2012
Accordian Potatoes
I love potatoes, I am an Idaho girl so I grew up eating them practically every day. At Christmas time potatoes are loaded with butter, cream and cheese and are definitely not healthy! This potatoes have incredible flavor and are really satisfying. Make them with vitamin rich red potatoes. Red potatoes are creamier than russets and lower in starch. Put these on your Christmas menu this year, every one will love them! Accordian Potatoes
8 large (8 ounces each) red potatoes
2 tablespoon(s) extra virgin olive oil
1/2 teaspoon(s) salt
1/4 teaspoon(s) coarsely ground black pepper
1 tablespoon(s) chopped fresh parsley leaves
1 teaspoon(s) chopped fresh thyme leaves
12.20.2010
Light Loaded Potato Soup from the Titanium Chef
Baked potato soup is delicious but with all the cream, butter and sour cream it isn't exactly healthy for you. This recipe is adapted from "Cooking Light". Give it a try, its very easy to throw together and is just as delicious as its fattier counterpart.
Light Loaded Potato Soup
Makes 4 servings (about 1 1/4 cup each)
4 (6-ounce) red potatoes
2 tdp olive oil
1/2 cup chopped onion
1 1/4 cups fat free, lower sodium chicken broth
3 T flour
2 cups low fat milk, divided
1/4 cup reduced fat sour cream
1/2 tsp salt
1/4 tsp black pepper
3 bacon slices, halved
1/3 cup shredded cheese
4 tsp thinly sliced green onions
Scrub and dry potatoes, prick them all over with a fork. Place potatoes on a plate and microwave them on high, about 13 mintues. Potatoes should be tender. Cut them in half, set aside.
While the potatoes are cooking, heat the oil in a sauce pan over medium high heat. Add onion, and saute for 3 minutes. Add broth.
In a small bowl, combine flour and 1/2 cup milk. Add the mixture to the pan wit 1 1/2 cups milk. Bring to a boil, stirring frequently. Cook for 1 minutes.
Remove pan from the heat. Stir in sour cream, salt and pepper. Set aside.
Place a paper towel on a microwave safe plate. Arrange bacon halves on paper towel, cover them with a second paper towel. Microwave on high for 4 minutes. Crumble bacon. Set aside.
Scoop the potato pulp out of the skins, and mash the pulp into the soup. Discard skins.
Garnish each serving of soup with cheese, green onions and crumbled bacon. Serve immediately.
Light Loaded Potato Soup
Makes 4 servings (about 1 1/4 cup each)
4 (6-ounce) red potatoes
2 tdp olive oil
1/2 cup chopped onion
1 1/4 cups fat free, lower sodium chicken broth
3 T flour
2 cups low fat milk, divided
1/4 cup reduced fat sour cream
1/2 tsp salt
1/4 tsp black pepper
3 bacon slices, halved
1/3 cup shredded cheese
4 tsp thinly sliced green onions
Scrub and dry potatoes, prick them all over with a fork. Place potatoes on a plate and microwave them on high, about 13 mintues. Potatoes should be tender. Cut them in half, set aside.
While the potatoes are cooking, heat the oil in a sauce pan over medium high heat. Add onion, and saute for 3 minutes. Add broth.
In a small bowl, combine flour and 1/2 cup milk. Add the mixture to the pan wit 1 1/2 cups milk. Bring to a boil, stirring frequently. Cook for 1 minutes.
Remove pan from the heat. Stir in sour cream, salt and pepper. Set aside.
Place a paper towel on a microwave safe plate. Arrange bacon halves on paper towel, cover them with a second paper towel. Microwave on high for 4 minutes. Crumble bacon. Set aside.
Scoop the potato pulp out of the skins, and mash the pulp into the soup. Discard skins.
Garnish each serving of soup with cheese, green onions and crumbled bacon. Serve immediately.
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