Making a Potato Healthy
Recent research has determined THE POTATO can be healthy. At only 110 calories for one medium russet potato, they are high in fiber, calcium and potassium. If cooked properly, they can help lower blood sugar levels.
The key to lowering blood sugar, while still enjoying the fluffy, creamy potato, is to accompany your ‘tater with “spud buddies.” Coined by America’s Test Kitchen, “spud buddies” are blood sugar helpers which prevent rapid glucose absorption.
A List of 5 Spud Buddies
1.Add avocado as a GOOD FAT.
Mash up an avocado and place on top of a baked potato instead of butter or sour cream.
2.Include an ACID
3.Serve with a good protein, such as beans
4.Cook – then cool
After cooking, cool completely before eating them; the starch turns into a “resistant starch.” Resistant starch does not allow the small intestine to absorb the sugars from the potato. Resistant starch stimulates the good bacteria in your gut. The body treats the spud more like a fiber and promotes colon health.
5.Add HEALTHY ingredients
In the south, traditionally, mashed potatoes are made with milk or cream and lots of butter. Consider adding a small amount of GOOD FAT, olive oil to your dish BEFORE adding any liquid, to eliminate excess use of cream. Also, cook with the skins ON. Once cooked and slightly cooled, the potatoes will be easier to peel. Once cut to size, thoroughly rinse to get rid of excess starch.
Try revamping my Creamy Parmesan Mashed Potatoes – Recipe is here http://joannsfoodbites.com/creamy-parmesan-mashed-potatoes/
Healthy Potato Guide
RUSSET aka IDAHO aka BAKING POTATO
- Great for baking, making french fries or hash browns.
- Best harvest time is early spring to late fall
- Very high in starch
- Low water content
- Fluffy inside
RED BLISS or FINGERLING or WAXY POTATO
- Great for potato salads, soups or stews
- Low starch content
- High moisture content
YUKON GOLD POTATO
- Best “all around” potato
- Moderate starch level
- Great for soups, stews but best for mashed potatoes
- Creamy, buttery texture
What is your favorite potato recipe? Comment below.