Potatoes are considered healthy when consumed in the form of whole natural potatoes, preferably organically grown and locally sourced
Healthy Potatoes contents
Regularly eating potatoes will supply your body with vital vitamins and nutrients that help you maintain a healthy lifestyle.
Potassium is essential for proper heart and kidney function and helps to reduce blood pressure. Potassium also helps muscles contract properly, which is why it’s important in sports drinks; it regulates blood sugar levels keeping them within a normal range; Magnesium: which assists with balancing electrolytes (sodium and potassium) inside cells; Vitamin B6: which is needed for red blood cell metabolism (to carry oxygen); Copper: which supports antioxidant protection against free radicals; Vitamin C: which is required to form collagen (strengthens tissues and helps with wound healing); Iron: which transports oxygen in the blood, prevents anemia and reduces fatigue; Vitamin B1 (thiamine): which supports nerve function, regulates appetite and promotes normal brain function.
Benefits of Eating Healthy Potatoes
The benefits of eating potatoes don’t stop there! Potatoes also contain antioxidants like carotenoids (vitamin A precursors), flavonoids (anthocyanin), and chlorogenic acid. Consuming these vegetables will help protect against cardiovascular disease, certain cancers, eye problems, or aging because they act as powerful scavengers for cell-damaging radicals. The presence of all these important minerals and nutrients in potatoes makes them a healthy food to eat.
Some Healthy Potatoes Recipes
There are many ways to prepare potatoes, some healthier than others. Here is a list of the healthiest potato recipes:
1- Mediterranean baked potato wedges
The ingredients for this tasty side dish include 4 medium-sized potatoes (organic if possible); 2 tbsp olive oil; 1 small onion (diced); 3 garlic cloves (minced); ½ tsp thyme; ¼ cup chopped fresh parsley; salt and pepper to taste. Preheat the oven to 450°F and cut potatoes into wedges or thick slices lengthwise. In a bowl, mix together olive oil, garlic, onions, thyme, and parsley; pour over cut potatoes and season with salt and pepper. Place potatoes on a baking sheet lined with parchment paper. Bake for about 30 minutes until golden brown, turning once throughout cooking time to ensure even browning.
2-Garlic & herb roasted baby Yukon gold potatoes
This recipe calls for 4 cups of baby Yukon gold potatoes (washed); 3 tbsp olive oil; ½ tsp rosemary (chopped); 2 garlic cloves (minced); salt and pepper to taste. Preheat the oven to 425°F then place all ingredients in a bowl and mix well to coat the potatoes in oil; season with salt and pepper if desired. Place in a frying pan or skillet covered in foil then roasts in a preheated oven for 25 minutes stirring occasionally. Remove the cover, then bake for an additional 5 minutes until golden brown.
3-Potato leek soup with crispy prosciutto
This delicious dish contains 4 slices of crisp, diced prosciutto; 2 tbsp olive oil; 2 potatoes (diced); 1 large onion (diced); 1 tbsp thyme leaves; 2 tsp salt; water or chicken broth to cover vegetables in a pot; 4 cups chopped leeks (white part only); 1 cup cream or half and half. In a large stockpot, heat your olive oil over medium heat then add onion and cook for about 10 minutes. Add potatoes, leeks, thyme, salt, and enough water/chicken broth to cover the ingredients in the pot. Bring everything to a boil then reduce heat and simmer for about 20 minutes. Blend with an immersion blender or use a food processor to blend everything together until smooth, adding cream/half and a half at the end of the blending process. Reheat if necessary before serving.