Cook Potatoes With These 5 Healthy Ways

Cook Potatoes With These 5 Healthy Ways

Potatoes are very nutritious tubers. Low in fat and low in calories, it can provide you with nearly 50% of the recommended total value of vitamin C, vitamin B6 and potassium daily. Potatoes are also enriched with phytonutrients, plant-based organic compounds, which are thought to be beneficial to the general health of the body. However, the way you cook potatoes has an impact on nutritional value and taste.

Best Ways To Cook Potatoes
Best Ways To Cook Potatoes

Potatoes are often considered ‘comfort foods’, a food that can not only fill the stomach, but also inner satisfaction – pounded and treated with butter to obtain a creamy cream or be fried until vegetable oil is golden and golden. But, you know, when potatoes are treated this way, saturated fats and extra calories from this cooking method nullify the health benefits of potatoes and instead provide you with a “weapon of “host.”

Why are French fries bad for your health?

Potatoes recipes
Potatoes recipes

A small portion of french fries – fries, fried brown, curly fries – of popular fast food contains an average of 200-340 calories. But, who can just order small, salty and greasy fries? A large portion of fast food fries contains between 370 and 730 calories.

Of these calories, about 8-17 grams of fat are usually stored, with about 1.5 to 3.5 grams of saturated fat for a small serving of fried potatoes. Large portions of fried potatoes contain between 11 and 37 grams of fat, with 4.5 to 8 grams of saturated fat.

 Cook-potatoes-with-these-5-healthy-ways

Cook-potatoes-with-these-5-healthy-ways

Fried potatoes served in restaurants are often dipped in corn oil before they are even fried. Processed corn oil is considered one of the worst types of oil for the human body. In addition to saturated fats, corn oil contains 60 times more inflammatory omega-6 fatty acids than omega-3s.

Foods fried in hydrogenated vegetable oils, such as corn, canola and soybean oil, can be particularly harmful to the health of the body. The polyunsaturated fats they contain will become rancid due to constant warming and warming that degrade their structure. Unnatural and heat-damaged fats play an important role in promoting inflammation in your body, which is the starting point for many common health problems and diseases, including heart disease, obesity, tooth decay, stroke and diabetes.

Other ways to cook healthier potatoes

Other ways to cook healthier potatoes
Other ways to cook healthier potatoes

But calm down, it is normal to take potatoes to hunt the “carbo cravings” that continue to haunt without fear of endangering health and harming your diet program. The key, away from the frying pan and vegetable oil. Read this article to learn how to cook potatoes with a variety of healthier alternatives. You will be able to enjoy the delights of the potato and stay with many health benefits.

 

  1. Steamed potatoes
Other ways to cook healthier potatoes
Other ways to cook healthier potatoes

Don’t give up first when you read the title above. Yes, steamed potatoes seem very boring and boring. However, there are many ways to prepare dishes that inspire appetite. Sprinkle your favourite dried spices on steamed potatoes, salt and pepper a little. Add chili powder for a more pronounced taste or mix it with rosemary and sage powder for a tastier taste.

Or why not try using fresh herbs? Coarsely chop the parsley, basil, dill, thyme or sage and sprinkle with your boiled potatoes. Also add spices, such as black pepper and cumin, to add depth to the taste of “boring” boiled potatoes. Fresh spices are rich in antioxidants that fight free radicals. Basil leaves have anti-inflammatory properties and parsley helps prevent cancer. Black pepper has anti-bacterial properties and cumin helps your body’s digestive system, as well as a good source of iron.

Tip: for richer flavors, you can boil potatoes instead of steaming them, in a vegetable or meat broth – not just with water.

  1. Soup potatoes
How to cook potatoes
How to cook potatoes

Cut your boiled potatoes into cubes and pair them with other vegetable pieces such as broccoli, carrots, celery and onions in a low-fat vegetable broth or chicken broth. You can also add pieces of chicken to stimulate protein. Don’t forget to season with pepper, salt and other spices. For a more “heavy” version, put the potato pieces and your favourite vegetables in a broth, let them simmer. After that, lower the flame, cover the pan, let stand for 20 minutes over low heat. Allow it to cool a little, then puree the potatoes and vegetables or until you get the desired consistency of the soup. Add spices and cook for another 5 minutes.

  1. Purée potatoes

Instead of butter, crush potatoes with skim milk or low-fat yogurt. These two products will always give you the succulent and creamy texture of the mashed potatoes you love, minus the extra calories. Mix with steamed cauliflower and sage for different tastes. For a healthier version, you can first boil potatoes with six cloves of garlic. Drain and puree potatoes and garlic, then add salt, black pepper, sliced onion and three tablespoons of olive oil.

  1. Salad potatoes

Replace high-calorie mayonnaise with plain yogurt or Greek yogurt to create a more refreshing potato salad. Cut the potatoes into small pieces and mix with plain yogurt, add the chopped onions, celery, red peppers and dill pickles. Sprinkle with salt and pepper, stirring evenly.

  1. Cook potatoes

Roasting potatoes with intact skin will not add any value to fats and calories. Eating the skin with potato meat provides more fiber and potassium. A baked potato with skin yields 4 g of fiber and more than 900 mg of potassium, while eating meat provides only 2 g of fiber and about 600 mg of potassium. Serve baked potatoes topped with Greek plain yogurt, broccoli and salsa sauce, or chopped fresh herbs, rather than adding a mixture of grated cheese, sour cream or butter. potatoes.

Why are French fries bad for your health
Why are French fries bad for your health

Or, instead of ordering potato wedges from your favorite fast food restaurant, cook them yourself at home. Cut the potatoes into thick wedges and place on a baking sheet. Apply with zaitung oil and season with salt and pepper. Bake in the oven for 15 to 20 minutes, turning once to make sure the quarters are golden on all sides.

If not, cut the potatoes in half and lightly dredge the centre of the meat; apply with olive oil, sprinkle with paprika powder and bake. Mix the rest of the dredged potato meat with chopped smoked salmon, a little mozzarela cheese and a low-fat cream to garnish.

If you fancy fries, cut the potatoes lengthwise (boil for five minutes), dip them in a whisk of egg white, drain them and place them on a baking sheet. Bake at 200oC for 35 minutes, turning once to make sure the slices are golden on all sides.

10 Recipes And How To Treat Straight And Tasty Beets. Beet is not a fruit,

10 Recipes And How To Treat Straight And Tasty Beets

10 Recipes And How To Treat Straight And Tasty Beets

10 Recipes And How To Treat Straight And Tasty Beets. Beet is not a fruit, but a tuber. The beet is a rather round bulb and the size of an adult fist. The medium dark purple beetroot is reddish, but as the technology has evolved, there are also yellow, white and other pieces. Although the natural color of the beet is always violet.

10 Ways To Transform Straight And Tasty Beets
10 Ways To Transform Straight And Tasty Beets

This tubercle comes from North America, so it is natural that it is still rarely known in Indonesia. You may be able to find beets in a large supermarket or in a store selling foreign products. Although the tuber is generally consumed, you can also eat beet and beet leaves.

Beets are favored for their beautiful shape and beautiful color. But, apart from that, beets have of course many advantages for the body. Some are intended to facilitate the digestive system, to increase the production of blood cells, to prevent tumors and cancer. Below you will find all the advantages of beet.

Benefits Of Beet Fruits for Health

10 Recipes And How To Treat Straight And Tasty Beets
10 Recipes And How To Treat Straight And Tasty Beets
  1. Blood recall

Do you have a problem with arterial hypotension and anemia? The beet can handle it! When people lack red blood cells, the body becomes weakened by lack of energy. The beet contains a lot of iron. Iron is useful for increasing the production of red blood cells in our body. Therefore, consume beets frequently if you are not blood red.

  1. Promotes digestion

In addition to containing iron, beets also contain a lot of fibers, making it a healthy and smooth digestive system. Say goodbye to abdominal pain, constipation, constipation and hemorrhoids if you carefully eat beets.

  1. Detoxification

Beets can remove toxins from our bodies, whether they are benign or present in bile, kidneys and liver. Eat the beets as a detox for the body.

  1. Cancer

Beets have the advantage of lowering cholesterol and stabilizing blood pressure. These two diseases are the beginning of more serious diseases such as strokes and complications. Therefore, consume the beet diligently to avoid deadly diseases. Besides what Bacaterus mentioned previously, beets can also destroy tumor cells and cancer cells.

  1. Overcoming stress

The next advantage of beet is that it can help reduce stress. If our body is healthy and strong, the mind can also be carried away in good health. It also happens that the beet gives you a feeling of calm and relaxation, thus avoiding you to be stressed.

  1. Good for pregnant women

The last of the benefits of beet is an advantage that can be obtained by pregnant women. Beets contain a lot of folic acid, folic acid being necessary for the growth and development of the fetus.

10 Ways To Transform Straight And Tasty Beets

Benefits of Beet fruits
Benefits of Beet fruits
  1. Beet risotto

The first way to treat beet is to turn it into risotto. For those who do not yet know, the risotto is the “mixed rice” of a Northern Italian. The rice used is different from our rice. Rice risotto is more fatty and tends to be more rounded than Indonesian rice. This rice is cooked with broth until it sticks.

Material required:

  • 200 gr of rice risotto.
  • 1.5 kg of 5 bits.
  • three onions.
  • 30 GR of lemon juice.
  • 8 grams of salt.
  • 75 grams of olive oil.
  • 130 gr of garlic, thinly sliced.
  • 400 g of water.
  • 50 GR of Parmesan cheese.
  1. Little salad

Who likes to eat salads? The beet is really good like a salad. Maybe beets can replace steamed potatoes in salads. Here are some ingredients:

  • 3 medium-sized beet.
  • 2 cloves of garlic, Peel the skin.
  • 1 Rosemary stalk.
  • 3 tablespoons olive oil.
  • Kosher salt.
  • Fresh black pepper
  • 11/2 cup of canned chickpeas (Arabian beans), urinate.
  • 1/2 red onion, minced.
  • 1/2 cup of pickled cucumber, cut it coarsely.
  • 1/2 lemon, squeeze.
  • 1/4 cup of cotija cheese, knead.
  • 2 tablespoons coriander, mashed potatoes.
  1. Beet hummus

Hummus is a speciality of the Syam country in the Eastern Mediterranean region. This form of food in the form of mashed potatoes, porridge, chocolate sauce or salted jam based on tubers or beans. You can create hummus pieces to treat the correct beetroot this time.

What you need:

  • 2 small or medium sized beets.
  • 1 (15.5 ounces) of canned chickpeas, urinating.
  • 1/4 tahini Cup.
  • 3-4 cloves of garlic.
  • 3 tablespoons of lemon juice.
  • 2 c. Tea of grated lemon zest.
  • 1/2 teaspoon of white cumin.
  • 1 teaspoon of white cumin.
  • 2 c. Salt tea.
  • 2-3 c. Olive oil tea.

Manufacturing stage:

  • Preheat oven to 200 ° C
  • Wrap the beets with aluminum foil and bake for 1 hour.
  • Immediately after getting out of the oven, soak the beets in cold water. This facilitates the stripping of the skin and prevents it from being too soft to the touch.
  • Prepare a food processor, put all the ingredients (except oil). Put the food processor in “mashed” mode, then turn on the machine for 1-2 minutes.
  • Stir in the puree to treat while adding oil. Turn on the food processor again for 30 seconds.
  • Finish, hummus mashed beet can be enjoyed.
  1. Roasted beets

The next way to treat good beets is very easy. You just have to cook beets and it’s just a delicious meal.

Material required:

  • 680 GR of beet, remove skin, cut to taste.
  • 1 c. Extra tea VCO.
  • 2 teaspoons of red wine vinegar.
  • 2 c. Honey tea.
  • 1/4 glass of orange juice.
  • 2 c. Grated orange peel tea.
  • 2 teaspoons of fresh thyme leaves.
  • Big salt
  • peppery

How to:

  • Preheat oven to 200 ° C prepare a pan covered with aluminum foil, place the pieces of Red beetroot.
  • Pour olive oil on top. Don’t forget to add aromas too, then mix well.
  • Cover an aluminium foil to wrap the beet. Cook 45 minutes or until beet is softened.
  • Transfer the cooked beets to the bowl.
  • Pour honey, vinegar and orange juice. Mix well
  • Add grated orange zest and thyme as garnish.