Sunday, June 24, 2018

POTATOES

When I want to serve food quickly, I am tempted to dash over to the nearest fast-food restaurant, but I refrain myself.

By using fresh and wholesome ingredients, a delicious meal can be put together in about 30 minutes or less, especially if a potato is used as the base. My husband loves the taste of cooked potatoes. And, they are good for us as long as the tuber is not loaded with several tablespoons of butter, a handful of shredded cheese, large dollops of sour cream and several slices of crumbled bacon. But, oh man, it tastes so good, right?


Are you drooling?
If Steve could, he would have a baked potato with every meal, even for breakfast. Think about it. Why not have a baker with your over-easy eggs? Hmmm.

So, back to the tater. An average potato -- about 5.3 ounces -- with the skin contains 45 percent of a person's recommended daily requirements of Vitamin C, 620 milligrams of potassium, a minimal amount of sodium and no fat, according to the Washington State Potato Commission. That same potato also has trace amounts of thiamin, riboflavin, folate, magnesium, phosphorous, iron and zinc. All of which is packed into 110 calories.

And, if the dietary dangers of carbohydrates worry you, think again.

"Carbohydrates are the body's primary fuel source," according to an article on the potato commission's website. "Muscles prefer them and the brain relies on them."

The commission claims scientific evidence indicates when consumed in normal amounts, carbohydrates do not cause weight gain and obesity; do not automatically cause blood sugar "spikes" and insulin "surges"; and do not cause diabetes, heart disease or cancer.

However, if we take in more calories than we expend, regardless of whether they are carbohydrates, protein or fat, we will gain weight, notes the commission.

Keep potatoes in a cool, dark place to maximize their shelf life. According to stilltasty.com, that is between 45 an 55 degrees Fahrenheit -- which is warmer than the fridge, but cooler than room temperature. Stored this way, they could last two to three months.

If that is not possible, store them at room temperature in a loosely closed brown paper bag so air can circulate around them. Extended exposure to light causes potatoes to turn green under their skins. The green is solanine, a toxin, that if eaten, can cause a headache, nausea, fatigue and gastrointestinal issues, according to Kyle Shadix at cookinglight.com. You can cut the green off the potato, but to be safe, if it is green, I toss it.

Stored properly at room temperature, the potatoes usually last about one to two weeks.

Lately, I have been buying more organic produce, including potatoes, and I have to say, the flavor is so much better than non-organic potatoes. I am reminded of the potatoes my parents grew when I was a child.

Before using potatoes, wash them under cold water to remove any dirt. Gently scrub them with a veggie brush if you plan to cook them with their skins on and remove any eyes or dark spots.

By utilizing some time-saving techniques, you can top, toss or transform a potato into a yummy dish.

Bake whole potatoes in the microwave, prepare a topping (chili or steamed veggies) and you have an entire meal. Cube potatoes, microwave them briefly and then saute them with beef, pork or poultry and toss them in a Parmesan sauce. Instead of boiling potatoes to mash, microwave them, mash them and mound them on top of a meat or vegetable concoction; or create a meal in a tin foil pouch.

If you don't like using a microwave or tin foil, boil and bake or use a casserole dish.

The following recipe by Marti Losasso of Arvada, Colorado, originally was published in the December 2006 issue of "Cooking Light" magazine. She notes a mixture of herbs can be used in this recipe, including basil and thyme. I found the recipe on myrecipes.com.


Photo by Randy Mayor at myrecipes.com
Roasted potatoes with garlic and herbs
Makes: 4 servings (about 1 cup)

2 tablespoons chopped garlic
1 tablespoon olive oil
1 1/2 pounds quartered red potatoes (I like organic)
Cooking spray (I like olive oil cooking spray)
1/2 teaspoon Himalayan pink sea salt
1/4 teaspoon freshly ground black pepper (I like to use a blend of peppers)
1/4 cup chopped fresh parsley
1/2 teaspoon grated lemon rind

Preheat oven to 425 degrees F. 
Combine garlic and oil in a small pan over medium heat. Cook 2 minutes or until golden, stirring frequently. Remove garlic with a slotted spoon; set aside.

Drizzle remaining oil evenly over potatoes in a large bowl, tossing well to coat. Arrange potatoes in a single layer on a baking sheet coated with cooking spray and sprinkle with salt and pepper. 

Bake at 425 degrees F. for a half hour or until potatoes are golden. Combine reserved garlic, parsley and lemon rind in a small bowl; sprinkle garlic mixture evenly over potatoes and serve.

Nutrition information per serving: 196 calories (19 percent calories from fat), 4.2 g fat, 0.5 g saturated fat, 2.5 g monofat, 0.4 g polyfat, 4.1 g protein, 32 g carbohydrates, 2.2 g fiber, 0 mg cholesterol, 1.6 mg iron, 299 mg sodium, 7 mg calcium.

The following recipe is by Emma Christensen at kitchn.com (Yes, kitchen is spelled without the "e".)
Credit: Emma Christensen of thekitchn.com

Potato, red pepper and gouda frittata
Makes: 6 servings

1 large onion, diced
5 small red potatoes (1 to 1 1/3 pounds), diced
1 medium red bell pepper, diced
1 teaspoon fresh thyme (or 1 1/2 teaspoons dried)
10 large eggs, whisked until frothy
4 ounces gouda cheese, cut into cubes

Preheat oven to 400 degrees Fahrenheit.

Warm a teaspoon of olive oil in a 10- to 12-inch oven-safe skillet over medium-high heat. When the oil is hot, add the onions and a pinch of sea salt. Saute until the onions are translucent and just starting to turn brown, 5 to 7 minutes.

Stir in the potatoes and another pinch of salt and lower the heat to medium. Cover and let the potatoes steam for 4 to 5 minutes. Uncover and stir in the peppers and another pinch of salt. Lower the heat to medium. Cover and let the potatoes steam for 4 to 5 minutes. Uncover and stir in the peppers and thyme. Re-cover the pan and continue steaming for another 4 to 5 minutes or until the potatoes are fork tender. Taste and adjust the seasonings.

Scatter the cubes of gouda evenly over the vegetables, then pour the eggs over the top. Shake and tilt the pan to make sure the eggs are evenly distributed.

Put the entire pan in the oven and bake for 8 to 10 minutes until the eggs are completely set and beginning to pull away from the sides of the pan and a knife inserted in the middle comes out clean. Let the frittata cool for a few minutes and then slice it into wedges.

Serve the frittata with a simple green salad and a crusty piece of bread. Leftovers will keep for five days and are excellent eaten hot or cold.

Nutrition information per serving: 268 calories, 6 g saturated fat, 0 g trans fat, 1.6 g carbohydrates, 2.5 g fiber, 3.8 g sugars, 17.4 g  protein, 331.5 mg cholesterol, 291.9 mg sodium.


1 comment:

  1. My dad was diagnosed with Alzheimer's diseases this neuron disease started 25 years before being revealed it was triggered the moment we started eating sugars including any and almost all carbs that break down to glycerol, and he was placed on the best  medical treatment approved by the United States, (FDA) he has been taking Cholinesterase, Meantime to treat his memory loss, confusion and the problems with his thinking and reasoning. Just to help slow the progression and manage the symptoms, as no cure exists I read through with interest. I once believed Alzheimer disease has no cure. Well it is true with English medicine, but not with herbal medicine. My Dad's experience opened my eyes to the reality of a cure through herbs. My Father was a vibrant man before his encounter with Alzheimer. He was a scientist, hence his mental capability was never in doubt. In 2013, he was diagnosed with Alzheimer. The symptoms manifested through repeating conversation and gradually forgetting things. It became progressive from finding the right words during conversation, to significant confusion and forgetting details about himself. It was not a good experience, seeing your father whose brilliance had no match, totally became a shadow of himself. His doctors said the disease has no cure, just medications for treatment which had a lot of side effects were administered to him. Early 2016, while on the internet, I bumped into a story of Alzheimer, and I read about a cure through herbs with interest. I researched more to be sure it was not a hoax.  In my quest, Doctor James herbal mix medicine was mentioned in the testimony. I contacted the Great Healer  on his email that was provided  (DRJAMESHERBALMIX@GMAIL.COM)   and I got his herbal mix medicine for my father. He told me that his herbal mix medicine will help my Dad to reduce the abnormal protein fold inside his neurons, and regulate the nutrients and molecules in his body system, and as well stop the progressive disorder that build up in damaging his brain cells, and help his weak cells  that causes  brain shrinking to function well, it's a good herbal drinks for cell repairing. This doctor James is a super great man and his herbal mix medicine is wonderful and works effectively as he said, with no side effects. It's been 4 years and my Dad is perfectly okay and back to his laboratory work even at old age. For your loved ones with Alzheimer or Dementia, take them off English medicine and use Dr. James herbal mix medicine for treatment. If you are suffering from Dementia, Alzheimer's disease or facing different kinds of health challenges  do not hesitate to contact the great healer on his Email at  @ DRJAMESHERBALMIX@GMAIL.COM     and get your permanent cure. He's a good man, and he will help you cure diseases such as.. Cardiovascular diseases, Cancer, Diabetes, Hepatitis A, B C, Alzheimer's disease,Hiv/Aids,Gential Herpes virus,Schizophrenia,Bipolar disorders,

    ReplyDelete