The potato is a plant belonging to the nightshade family which is grown all over the world for its starchy tuber. The plant was first discovered in the Andes and brought to Europe by Spanish explorers.
Potatoes are often thought of as a nutritional powerhouse ingredient because of the fact that they are nutrient rich because of the many vitamins and minerals contained within.
Below are some interesting nutritional facts we should all be aware of:
Roughly 46% of your recommended daily dose of vitamin C can be obtained by eating just one potato.
Roughly 18% of your recommended dose of potassium can be obtained by eating just one potato
Other important micronutrients contained in potatoes include zinc, thiamine, folate and iron.
If you prepare a potato and leave the skin on, such as a baked potato, it will contain up-to 7g of dietary fibre
Potatoes have probiotic properties; they boost colon health thanks to their elevated amounts of starch.
Potatoes contain no fat and no sodium.
Potatoes are free of gluten.
- 1. Potatoes Improve Digestion Through Their Probiotic Properties
- 2. Potatoes Improve Your Skin
- 3. Eating Potatoes Prevents Scurvy
- 4. Eating Potatoes Helps with the Symptoms of Rheumatism
- 5. Eating Potatoes Reduces Inflammation
- 6. Eating Potatoes Prevents Cancer
- 7. Potatoes Help with Cardiovascular Disease
- 8. Potatoes Help Reduce High Blood Pressure
- 9. Potatoes Help Prevent Heart Disease
- 10. Potatoes Contains Vitamin-B6 Beneficial for Cognitive Health
- 11. Potatoes Improve Brain Function
- 12. Potatoes Prevent Kidney Stones
- 13. Potatoes Are Rich In Vitamin-C
- 14. Potatoes Help Performance in Athletes
- 15. Potatoes Help in the Weight Management Process
- 8 Delicious Recipes
- 1. Venison Cottage Pie
- 2. Chilli Beef with Jacket Potato
- 3. Potato Skins
- 4. Potato Soup
- 5. Potato Pancake with Cheese
- 6. Sweet Potato Cake
- 7. Potato Rosti
- 8. Blue Cheese and Potato Cakes
- Wrapping It Up
1. Potatoes Improve Digestion Through Their Probiotic Properties
Probiotics help improve our digestion, our immune system and our skin. Probiotics are live bacteria that live in our gut.
They are living organisms and you can have good bacteria and bad bacteria and helping balance the good with the bad is where probiotics come in.
Research into the benefits of potatoes has found that the resistant starch found in abundance in potatoes, acts like a probiotic for the gut. So the cheapest and simplest method of ingesting foods that act as a probiotic is to eat foods such as potatoes, rice and beans, green bananas and green plantain.
Studies have also shown that there are several benefits to eating resistant starch in our daily diets such as the benefits you find in the following list. (1)
● Increased absorption of calcium and magnesium
● Decrease in absorption of toxic and carcinogenic compounds
● Increase in Bifidobacterium
● Eases insulin sensitivity
● Lowers blood glucose levels
● Produces feelings of satiety
Potatoes are rich in fiber, the fiber simulates peristaltic movement, it also increases gastric juices, both these actions promote good digestion, regularity and afford protection from colorectal cancer.(2)
Key Takeaway: Potatoes improve digestion, prevent colorectal cancer, increase absorption of calcium and magnesium and act as a probiotic by increasing the good bacteria in the gut.
2. Potatoes Improve Your Skin
Vitamin C, vitamin B complex, potassium, zinc, magnesium and phosphorous are all essential minerals and vitamins that help skin health (3).
The benefits attributed to the above vitamins and minerals can be found in their suppression of the symptoms of conditions such as psoriasis and acne and for their protection against the effects of the sun, smoke and pollution.
Potatoes contain 33% of your daily recommended dose of vitamin C, 8% of your daily recommended dose of phosphorous, 12% of your daily recommended dose of potassium, 5% of your daily recommended dose of magnesium, 15% of your daily recommended dose of vitamin B-6 and 6% of your daily recommended dose of zinc.
So, as you can see, there is a near perfect match between the nutrients required to attain good skin health and the nutrients contained in potatoes.
Further, vitamin-C also boosts collagen’s ability to even out wrinkles and promote youthful skin texture (4).
Potatoes help alleviate spots and other skin blemishes. Mashed potatoes help soften and clear skin.
Key Takeaway: Potatoes provide all the nutrients necessary to maintain optimal skin health. They reduce psoriasis and acne and protect the skin from environmental toxins such as the sun, smoke and pollution.
3. Eating Potatoes Prevents Scurvy
Scurvy is a disease that originates from a lack in vitamin C; its symptoms include swollen and bleeding gums, muscle and joint pain, tiredness, red dots on the skin and the deterioration of healed wounds.
Scurvy used to be prominent amongst sailors right up the late 18th century and this was due to their diets that were poor in vitamin C. When the potato famine struck Ireland, the poorest members of society lost their access to potatoes and suffered high levels of scurvy.
Historical accounts of the disease note the presence of red dots on the skin, swollen muscles and painful bones. (5)
Potatoes are very helpful in preventing scurvy because of their high vitamin-C content. It is because of potatoes high levels of vitamin-C, it’s consumption can help in the prevention of this disease.
In 2007 a study was published in the Journal of Agricultural & Food Chemistry which concluded that potato producers should be used to produce varieties of potatoes with increased health benefits, this could eliminate scurvy completely.(6)
Despite the fact that scurvy has been eliminated in most countries and despite the fact that it remains a rare condition, it is still present in certain areas of the world where their diet is lacking in vitamin-C.
Key Takeaway: Potatoes prevent and cure scurvy due to their high vitamin-C content; enhanced varieties are being researched to help end scurvy in those parts of the world where it is still present.
4. Eating Potatoes Helps with the Symptoms of Rheumatism
Potatoes can ease the expression of rheumatism due to their high contents of calcium and magnesium. The Food and Agriculture Organization of the United Nations conducted some research on the benefits of potatoes for arthritic conditions that are caused by collagen, or CIA.
They fed mice with potatoes for a total of 49 days and the researchers examined the expression of collagen caused arthritis in the mice during this period.
The researchers were able to find evidence that potatoes help treat CIA related arthritis in Mice. (7)
Although the studies were done on mice and not humans they are a strong indication of the effects a nutrient can have on the body.
Drinking water previously used to boil potatoes is an effective treatment for the relief from the pain and inflammation that comes with rheumatism.
Because potatoes can help with weight gain and weight gain is not at all beneficial to sufferers of rheumatoid conditions some nutritionists advise against eating too many potatoes and instead suggest patients boil the potatoes in water and then drink the water once it has cooled down.
Key Takeaway: Potatoes can alleviate symptoms of rheumatism due to their high contents of calcium and magnesium. Drinking the water left over after boiling the potato can be an effective treatment for arthritis.
5. Eating Potatoes Reduces Inflammation
Potatoes have been found to be a very effective resource in the reduction of inflammation whether the inflammation is internal or external.
In 2005 a Food and Agricultural medical research paper published a paper whereby they evaluated the antinociceptive and pain reducing properties of potato extracts in mice.
The conclusions of the research study showed that the potato extracts were an effective treatment option in the suppression of inflammatory pain. (8)
Potatoes have been found to relieve, for example, inflammation of the intestines and the digestive system as a whole. This is because they are soft, easy to digest and contain large quantities of vitamin-C and vitamin-B6.
All these factors contribute to the relief of inflammation in the digestive tract.
Many publications on the internet attribute arthritic flare ups to the consumption of potatoes.
However, this cannot be backed up by credible research and the Arthritis Foundation states that to date the scientific research is limited in scope.(9)
Further, a research study carried out in 2011 and published by the Journal Nature, found that all nightshade vegetables, of which potatoes are a part, help in eliminating the symptoms of arthritis.
The study concluded that inflammation can be decreased with the ingestion of potatoes that are pigmented.
Key Takeaway: Potatoes help reduce symptoms of internal and external inflammation; they help with flare ups and pain.
6. Eating Potatoes Prevents Cancer
Potatoes can contain high levels of flavonoid antioxidants and vitamin-A. These nutrients give your body protection from many cancers. Select Russets and red potatoes to enhance these qualities.
The Journal of Food Science confirms that antioxidant activity is higher in potatoes than it is in carrots, onions or bell peppers. They also tell us that the strongest concentrations of antioxidants were found in the potato skin where phenolic content was also high. (10)
Another positive study relating to the anti tumor properties of potatoes concluded that quercetin presents with strong antioxidant effects. (11)
Another important ingredient found in potatoes is folate is important in the synthesis of DNA and its repair which also helps prevent cancer. Folate has protective qualities against the formation and mutations of cancer cells. (12)
Also, to help reduce your risk of colorectal cancer considerably, the BMJ has found that increasing fiber by consuming more fruits, vegetables and whole grains is very important.(13)
In order to benefit from the anti-cancer properties found in potatoes one must definitely not roast them or overcook them as this can have the opposite effect and cause an increased risk in cancer as opposed to a reduction.
That’s why at the bottom of this article we have included some delicious recipes that will help you get the most out of your potatoes.
Key Takeaway: Potatoes contain flavonoids, antioxidants and vitamin-A which give your body protection from cancer. Antioxidant properties, which help prevent cancer, are higher in potatoes than in other foods. Folate, found in potatoes, plays an important role in DNA synthesis and repair.
7. Potatoes Help with Cardiovascular Disease
Potassium has several health benefits including stroke prevention, decreased blood pressure, prevention of heart and kidney disorders, and much more.
Potassium is abundant in the human body and is an important element in improving health function. It helps to maintain a healthy level of well-being and it can improve your lifestyle. Never underestimate the importance of including healthy levels of potassium in your diet.
If you are deficient in potassium you may experience symptoms such as- muscle weakness, fatigue, heart problems, anaemia, headaches and high blood pressure. Another side effect of potassium deficiency is diabetes, which is not to be taken lightly.
To avoid the pitfalls of a potassium deficiency in your diet you can eat potatoes as potassium is the main mineral found in potatoes. 100 grams of potatoes provides you with 421 mg of potassium.
Most potassium is concentrated in the potato skin so if you need to increase the amount of potassium, cook the potatoes with the skin on.
Research carried out by the Current Opinion in Lipidology, conducted in 2014, shows that increasing your potassium levels is positively correlated with a decrease in blood pressure, hypertension and cardiovascular disease. (14).
Key Takeaway: Potatoes provide high levels of potassium which in turn help with stroke prevention, decreasing high blood pressure, prevention of heart problems, prevention of kidney disease, relief from stress and relief from anxiety.
8. Potatoes Help Reduce High Blood Pressure
Many people are affected by high blood pressure and the reasons behind the condition are multiple and include tension, indigestion, nutrition and diabetes. From this it follows that the treatments for high blood pressure are various too.
Potatoes can reduce the symptoms of high blood pressure caused by tension and also other reasons.
One study we need to mention was carried out by Food Chemistry. This study found that potatoes have a positive effect on high blood pressure and general cardiovascular health (15).
One contraindication of potatoes is if the condition is caused by diabetes; in this case it is advisable to avoid potatoes altogether.
Another health benefit of the potato plant is its extensive levels of potassium, already mentioned above in this article. A study carried out by the Journal of Experimental Botany found that potassium effectively reduces high blood pressure and acts as a vasodilator. (16).
Other studies also show that potatoes have chlorogenic acid in them together with kukoamines and both help lower high blood pressure.
Key Takeaway: Potatoes have high levels of potassium and these high levels of potassium help decrease high blood pressure. Other nutrients found in potatoes that lower high blood pressure include chlorogenic acid and kukoamines.
9. Potatoes Help Prevent Heart Disease
Potatoes contain many vitamins and minerals and they also contain important nutrients such as carotenoids which are essential to a healthy heart and a proper operation of our internal organs.
If you suffer from diabetes, potatoes are to be avoided as they elevate glucose levels putting pressure on the heart and also causing obesity, but if you don’t suffer from diabetes potatoes are a good source of nutrients that help avoid heart disease,are rich in potassium and vitamin B6 which all support a healthy heart. The high levels of vitamin-B6 allow homocysteine to be processed and change into a less risky chemical called methionine. High levels of homocysteine are harmful to blood vessels and are associated with an elevated heart attack risk factor and stroke. (17).
The fiber found in potatoes reduces the levels of cholesterol found within the blood stream which in turn reduces the heart disease risk levels.
Research printed in Today’s Dietician in 2012 found that people that consumed 4g of potassium a day had a decrease of 49% in their respective risks of ischemic heart disease compared to individuals who ingested only 1g of potassium a day (18).
Key Takeaway: High levels of specific nutrients have been found to help prevent and treat heart disease; these nutrients include carotenoids, fiber, vitamin-B6 and potassium.
10. Potatoes Contains Vitamin-B6 Beneficial for Cognitive Health
Vitamin-B6 also goes by the name Pyridoxamine and amongst its long list of health benefits you will find that it stimulates co-enzymatic activities, protects the immune system, has positive effects on cognitive health.
Vitamin-B6 is also bound to the creation of red blood cells and helps in reducing homocysteine which is correlated positively to degenerative cognitive conditions (19).
When someone becomes deficient in vitamin-B6 they may suffer from fatigue, loss of appetite, anaemia, irritability, confusion, and anxiety.
Potatoes are a brilliant source of vitamin-B6, for every 100 grams of potatoes you consume you take in 15% of your daily recommended intake, therefore, if you wish to supplement your vitamin-B6 daily intake, potatoes are a good option for you.
Key Takeaway: Potatoes contain significant levels of vitamin-B6. This vitamin has several health benefits such as the formation of red blood cells, reduction in homocysteine that reduces degenerative cognitive conditions.
11. Potatoes Improve Brain Function
Good brain function needs a good oxygen supply, an optimal glucose level, hormones, a proper intake of fatty acids, vitamin-B6 complex and amino acids.
All of the above mentioned properties needed for proper brain function are contained within the potato. Vitamin-B6 helps brain function by creating needed brain chemicals such as norepinephrine, dopamine and serotonin. So, we can conclude that potatoes can reduce stress levels, symptoms of depression and ADHD (20).
Another useful feature of potatoes is its high levels of carbohydrates which help maintain the right concentrations of glucose in the blood, needed for good brain function.
In 1995 the American Journal of Clinical Nutrition found that slightly increasing glucose levels in the body can help enhanced learning abilities and working memory. They found that this increase in glucose prevents the brain from tiredness. (21).
So we can conclude that potatoes keep cognitive functions elevated.
Iron, too, is needed for good brain functioning; haemoglobin is a part of iron and it is tied to the oxygen carrying brain functions. Iron also has vasodilating properties ensuring blood reaches the brain effectively.
Key Takeaway: Potatoes contain important nutrients that help balance and boost cognition and brain performance. Potatoes contain vitamin-B6, amino acids, fatty acids and they support a good oxygen supply and they also support good glucose levels; all of these features boost brain function.
12. Potatoes Prevent Kidney Stones
Kidney stones develop for many reasons; usually food intake is one of the reasons. Accumulation of salts and minerals causes kidney stones and kidney stones are a problem for more and more people today.
To treat kidney stones you can supplement your diet with abundant potato skins.
Kidneys help in the regulation and filtering of body fluids, controlling the balance of water in the body and helping with detoxification. Just like any filter the kidneys can become blocked.
Eating acidic foods, an insufficient intake of water or excessive intake of coffee and tea all contribute to the development of kidney stones. Excessive toxins have been found to increase the blocking effect causing kidney stones.
Potato skins contain high levels of potassium, starch, phosphorous, calcium, iron, alkaline, sulphur, copper and vitamin-C. All of these mentioned nutrients aid in the prevention and treatment of kidney stones by dissolving the kidney stone. You can roast or boil potato skins and eat them.
Therefore, we can conclude that potatoes are helpful in the prevention and healing of kidney stones.
Key Takeaway: Potato skins have high levels of potassium, starch, phosphorous, calcium, iron, alkaline, sulphur, copper and vitamin-C. All of these mentioned nutrients are helpful in the prevention and treatment of kidney stones by dissolving the kidney stone.
13. Potatoes Are Rich In Vitamin-C
The Washington State Potato Commission claims that 46% of our daily recommended intake of vitamin-C can be obtained by eating just one serving of potatoes. While cooking reduces the amount of vitamin-C available if you cook your potatoes with the skin intact, you can reverse this loss of vitamin-C (23).
The many health benefits of vitamin-C, also known as ascorbic acid, include prevention and treatment of scurvy (mentioned above), alleviating symptoms of a cold, a healthy immune system, lowering hypertension, curing cataracts, treating cancer, preventing stroke, helping skin elasticity, wound healing and alleviating symptoms of asthma.
Ascorbic acid, is one of the most effective and safest nutrients we can put into our body. Our bodies don’t produce vitamin-C naturally, therefore, ensuring we intake enough through diet is important. Vitamin-C is water soluble, a powerful antioxidant and it synthesises collagen which helps strengthen body muscles and blood vessels.
Key Takeaway: High levels of vitamin-C that are found in potatoes has many health benefits including: prevention and treatment of scurvy, alleviating symptoms of a cold, promoting a healthy immune system, lowering hypertension, curing cataracts, treating cancer, preventing stroke, helping skin elasticity, wound healing and alleviating symptoms of asthma.
14. Potatoes Help Performance in Athletes
Potatoes are a popular food for athletes due to their high contents of sodium and potassium. These two nutrients help restore electrolyte balance (24).
One small potato skin contains 124 mg of sodium and 950 mg of potassium. Electrolytes are very important for maintaining homeostasis, Homeostasis is another way of describing optimum body function. Because athletes sweat a lot they suffer electrolyte loss and then experience cramps.
Potassium dissolves into an electrically charged particle that, in synergy with other electrolytes, keeps fluids and minerals in balance throughout the body at a cellular level.
So, you can say that the high levels of potassium found in potatoes helps maintain nerve, muscle, kidney and heart function. Dissolving into an electrolyte is the most important function of potassium.
Sodium is a mineral and is also one of the body’s electrolytes. The body needs relatively ample amounts of the mineral to function.
Most of the sodium in the body can be found in the blood and the fluid around cells. Sodium maintains fluids in the body in balance and plays an important part in nerve and muscle function.
The body gets its sodium and potassium through its intake of food and drink and it loses the minerals through sweat and urine. This means that athletes can lose large amounts of electrolytes through sweat and this affects their performance.
Key Takeaway: High levels of sodium and potassium dissolve into electrolytes and proper electrolyte function is associated with enhanced athletic performance.
15. Potatoes Help in the Weight Management Process
Potatoes promote satiety which means they make you feel fuller quicker and thus promote reduction of appetite after being consumed.
Most foods rich in carbohydrates promote a feeling of satiety after eating them and potatoes contain 5% of your daily recommended intake of carbohydrate for every 100 grams consumed. Potatoes have been found to promote feelings of satiety after consumption and reduction in appetite (25).
In a study, carried out in 1995 and published in the European Journal of Clinical Nutrition, 40 foods were tested for satiating properties and the common potato came top of the list of the forty foods tested.
Generally speaking foods that can fill you up are considered relevant to cure and prevention of obesity.
In another study, carried out in 2007 and published by the European Journal of Clinical Nutrition, found that potatoes were more filling than rice or pasta. Adding potato to a meal leads to a reduced calorie intake when compared to pasta or rice (26).
Key Takeaway: Potatoes have been found to satiate more than rice and pasta and they lead to reduced calorific intake which aids in weight control and loss programs.
8 Delicious Recipes
Whether you are an athlete or you suffer from a medical condition that can be alleviated by introducing more potatoes in your diet or you simply want to lose weight or improve your health we have put together 8 delicious recipes that you can cook at home in your own time while improving your intake of the very humble potato food.
Potatoes are also called tubers and they are considered one of the main foods in many diets around the world, especially Europe and the West. They originate from South America and are ranked by harvest times and for their features.
They can be cooked with their peel on or they can be peeled before cooking. The peel of the potato contains several high levels of important nutrients.
1. Venison Cottage Pie
Cottage pie is a typically English potato dish. In this recipe we have added venison mince and red wine to give this classic dish a make-over. The dish is elegant enough for casual dinners with friends and families.
2 tbsp of frying oil
6 rashers of chopped smoked bacon
1 chopped onion
1 chopped carrot
600g of venison mince
1 tbsp of plain flour
300ml ounce red wine
500ml ounce beef stock
Salt and black pepper to serve
1kg chopped potatoes
Butter for topping
Milk for topping
Heat the oil in a large casserole dish over a high heat. Add the bacon and fry until crisp. Remove and set aside.
Add onion, carrot and rosemary and fry until soft. Add the venison mince and stir until golden-brown.
Add in the flour and cook for a minute while stirring gently. Add the wine gradually and boil until the liquid has reduced by half. Add the stock cube and the bacon, bring to the boil and add salt and pepper, stirring for 5 minutes. Cover and simmer for about 40 minutes.
Preheat the oven 200C/180C Fan/Gas 6.
To make the topping, bring a large saucepan of salted water to the boil. Add the potatoes until tender. Drain and of the water and put the potatoes back in the pan. Add the butter and milk. Season with salt and pepper and mash until smooth.
Add the mash on top of the cold mince and then bake for 45 minutes.
2. Chilli Beef with Jacket Potato
To make this dish in the quickest time possible, you can microwave the potatoes.
3 washed and dried potatoes
4 tsp of oil
1½ tsp of cumin
1½ tsp of coriander
½ tsp of cinnamon
1½ tsp of chilli powder
300g of cut sirloin steak
1 sliced red onion
1 sliced red pepper
2 chopped garlic cloves
1 sliced red chilli
Tin of chopped tomatoes
1 tbsp of chopped coriander leaves
sea salt to serve
black pepper to serve
100g of sour cream
45g of grated Cheddar
30g of sliced jalapenos
Heat the oven to 200C or Gas mark 6. Wet the potatoes along with a little oil and add add some salt and pepper. Stab the potatoes with a fork. Bake for an hour.
Blend the spices in a bowl. Set aside 2 tsp of the mixed spices. Add the cut Sirloin steak to the bowl of mixed spices.
Put a large frying pan on the hob until hot. Add the rest of the oil, add the beef blended with the spices and cook each side for 30 seconds.
Include the onion and the pepper to the frying pan, put a lid over the pan and fry for 3 minutes. Include chilli, garlic and spice mix that you put aside earlier and fry for 2 minutes, then include the chopped tinned tomatoes. Boil, cover, simmer and cook for 5 minutes. Include the beef and simmer for a minute, until ready. Add salt and pepper and finally add the coriander.
Wait for the potatoes to be soft, cut them in half and put them on serving plates. Add the beef on top of the potatoes, then, add a bit of the sour cream, some cheese and some jalapeno slices.
3. Potato Skins
This easy and healthy potato recipe is an oven affair; each filling is enough for one person and it is easy to scale it up for more people.
1 baking potato
sea salt and black pepper
For bacon and cheese topping:
2 bacon rashers, fried until crisp
1 tbsp crème fraiche
2 tsp chopped parsley
1 tbsp grated Cheddar
Preheat the oven to 210C/190C Fan/Gas 6½. Moisten the potato with the virgin oil and then, add sea salt and pepper. Place on a baking tray and bake for 45 minutes to 1 hour.
Leave the potatoes to cool. Use a knife to cut a small opening in the potato to put the topping into and leave a 3mm border around the skin. Use a spoon to scoop out the flesh into a bowl and mash. Put the skins in the oven to crisp for 6–7 minutes.
Meanwhile, make the topping. Mix all the ingredients into the mashed potato. Season with salt and pepper.
Take the skins out of the oven, top the skins with the filling, add the cheese on top and bake for a further 6–7 minutes.
Put the salad leaves on a plate, add a little oil and a squeeze of lemon juice and serve with the potatoes.
4. Potato Soup
The potato soup is a classic recipe and only uses a handful of ingredients to great effect.
425g potatoes, peeled and diced
110g chopped onions
Melt the butter in a saucepan. Add the potatoes and onions and to the butter.
Sprinkle with salt and pepper. Cover with the lid of the saucepan. Heat for approximately 10 minutes.
Meanwhile, bring the stock to the boil. When the vegetables are soft add the boiling stock and continue to cook for about 10-15 minutes.
Add the milk add the soup to a blender or food processor.
5. Potato Pancake with Cheese
This heart-warming recipe could come in handy on Pancake Day.
1 peeled and chopped potato
25g/1oz plain flour
50ml/2fl oz milk
salt and black pepper
2 tbsp olive oil
4 slices cheddar cheese
Preheat the oven to 180C/350F/Gas 4.
Cook the potato in boiling water for 8-10 minutes, then mash with a fork. Mix in the flour and milk and season with salt and pepper.
Heat the olive oil in a frying pan, shape the potato mixture into four patties and fry for 2-3 minutes on both sides. Place one slice of cheese over each potato patty and place into the oven to cook for 2-3 minutes.
6. Sweet Potato Cake
This is a recipe for fans of the sweet variety of potatoes; it comes with a variety of other vegetables and is a perfect recipe for vegetarians.
½ sweet potato, sliced thinly and blanched
¼ savoy cabbage, chopped and blanched
¼ red finely chopped onion
1 tbsp olive oil
Preheat the oven to 200C.
In an oiled gratin dish, add a quarter of the potato slices.
Add a quarter of the shredded cabbage to cover the potato slices. Repeat this layering of sweet potato and cabbage until it is all finished.
Top with onion and drizzle with the oil.
Place into the oven for ten minutes.
7. Potato Rosti
This potato recipe provides a meal with a delicate and crispy result.
3 tbsp of butter
2 large potatoes
3 tbsp of oil
Sea salt to serve
Black pepper to serve
Use a grater to grate the potatoes inside a kitchen towel. Use the towel to squeeze as much of the potato liquid out as possible. Add black pepper, then split the grated potatoes into four equal portions.
Pre-heat a frying pan on medium heat and add two tbs of butter and add the oil. Use a metal ring and fill the chef’s ring with a grated potato. Using a spoon make a cake. Repeat until you have four cakes.
Fry the cakes for 4 minutes turning over each side. Add salt, take out of the pan and use kitchen paper to drain.
8. Blue Cheese and Potato Cakes
This recipe is a sophisticated Stilton cheese recipe, excellent for a special occasion.
250g/9oz mashed potato
85g/3oz crumbled Stilton
2 tbsp plain flour
3 tbsp olive oil
2 rashers bacon, fried until crisp
Place the mashed potato, cheese and flour into a bowl and mix. Shape the mixture into two patties.
Heat two tablespoons of oil in a frying pan. Fry the potato cakes for 3-4 minutes on each side.
Place the watercress into a bowl with the remaining tablespoon of oil and stir well.
Serve by placing first the watercress on the plate and then the potato cakes on top of the watercress. Top with the crispy fried bacon.
Wrapping It Up
Potatoes have many qualities that make them an ideal addition to your diet, they have a long shelf life, their texture is versatile and they are a low cost option. All these benefits have made them a staple in most people’s diets. You should aim to eat potatoes prepared in as healthy a way as possible to take advantage of the health benefits of this tuber, we have included 8 healthy and easy recipes in this article to help you start creating interesting and tasty dishes for your family’s diet.
When you think about potatoes think about vitamin-C, vitamin-B6, potassium, niacin, manganese, fiber and iron. All of these nutrients are abundant in the humble potato and if cooked in a healthy way the potato can reduce heart problems, prevent some cancers, improve digestion and arthritic flare ups.
If you are embarking on a healthy lifestyle we suggest you take advantage of the many diverse qualities contained in the potato, introducing potatoes into your diet at least three times a week, you won’t regret it.