Gaby
Researchers have restored the high consumer rating of the potato, a reputation that had been undermined by restrictive diets. It turns out that even when trying to lose weight, this carbohydrate source doesn’t necessarily have to be excluded from your diet. You can enjoy potatoes every day without harming your figure. The key is to keep your portion sizes in check, which can be quite a challenge when it comes to such a delicious treat!
Bread vs. Potatoes: The Good and the Bad
It’s possible to survive without bread and flour, but it’s no wonder that the starchy tuber is often referred to as “the second bread” in folk wisdom.
We shouldn’t exclude such a valuable food from our diets, especially since it’s the most accessible antidepressant and a quick energy booster when you’re feeling drained. This vegetable is a rich source of carbohydrates, which means it provides energy and joy. However, the quick satiety it offers raises suspicions about its calorie content and potential harm. Is that really the case?
Dietitians point out a common drawback of both bread and potatoes: they can cause a sharp spike in blood glucose levels after consumption. However, potatoes have an advantage over bread as they are lower in fat and sugar while being richer in micronutrients and vitamins.
According to nutritionists, different types of potatoes contain similar amounts of nutrients. Darker varieties, however, boast additional antioxidants, enhancing their health benefits.
Potatoes contain twice as much potassium as bread (which helps lower blood pressure, strengthens blood vessels, and reduces fluid retention) and are also rich in phosphorus, sulfur, chlorine, and vitamins A and C, which are absent in bread. Potatoes have three times more vitamin C than avocados and more selenium than seeds and nuts. They are also a leading source of fiber. The only contender that can rival potatoes in terms of health benefits is whole grain bread.
Surprising Facts About Potatoes
According to experts from FoodsForAntiAging (USA), the choice between potatoes and whole grain bread should be made based on dietary goals. If the aim is to build lean muscle mass and enhance physical performance, it’s better to choose bran bread over potatoes. However, if the goal is weight loss, vegetables are the way to go.
The benefits of potatoes also depend on how they are prepared. Facts favor raw potatoes: they are harmless but also inedible. The most beneficial forms are boiled and baked potatoes. The most harmful for health, according to dietitians, is fried potatoes. Completely devoid of starch, they turn into fast carbohydrates. French fries have a glycemic index of 97 (glucose is 100), and this parameter is increased by the cooking method.
Chefs recommend cooking potatoes with the skin on: if boiling, do so in their jackets and with minimal water. This method prevents the loss of water-soluble vitamins B and C, which leach out of peeled potatoes. Since most of the beneficial substances are located just beneath the skin, potatoes should be peeled less frequently and more thinly.
Culinary and Health Hacks
It’s important to remember that potato starch molecules swell by absorbing moisture. As a result, the mass and structure of the tuber change: potatoes soften and increase in size. Therefore, after boiling, the water should be drained immediately, without leaving the potatoes to continue absorbing moisture.
It’s incorrect to throw the tubers into cold water; placing them in boiling water reduces vitamin C loss during cooking. This is especially relevant for young potatoes. Regardless of whether they are peeled or not, they should be placed in boiling water and cooked for 15 minutes over moderate heat. If the flame is increased, the potatoes will crack on the outside and remain raw inside. Salt should be added at the end of cooking, not at the beginning.
To prevent potatoes from darkening during boiling, add a bay leaf or a splash of vinegar to the water. A drop of acid also helps when frying potato pancakes.
Green potatoes should not be cut; they should be discarded. The green parts contain solanine, a toxic substance that hinders vitamin absorption and poses a threat when accumulated in the body, just like any other poison.
Potato juice is a recognized antimicrobial agent, so it can be used for mouth rinsing. For bronchitis, a compress can be made by filling two plastic bags with mashed potatoes, forming patties, and securing them on the back and chest with a towel or warm scarf. For a sore throat, cut a potato in half, wrap it in a handkerchief, and apply it to the throat for six hours, cut side against the skin, wrapping the neck with a wool scarf.
Everyday Potato Recipes
This vegetable is so versatile that even with daily consumption, it’s easy to avoid repeating meals. Here are some simple recipes.
Potato Towers with Smoked Fish
For 400 g of boiled potatoes – 150 g of cold or hot smoked fish, 2 tablespoons of oil, 1 tablespoon of lemon juice, salt, pepper, and herbs.
Grate the cooked potatoes or mash them with a fork. Whisk together lemon juice and oil, add salt and pepper, and mix with the potatoes. Remove the skin and bones from the fish and flake it. Grease small souffle or pudding molds with oil. Place part of the potato mixture in each mold to fill halfway, then add a layer of fish, drizzle with lemon juice, and top with the remaining potato mixture. Chill in the refrigerator for two hours. Serve the towers on a plate, garnished with crumbled feta cheese, olives, and herbs.
Potato and Sauerkraut Patties
For 500 g of potatoes – 400 g of sauerkraut, 1 egg, 1 onion, oil for frying, flour for breading, salt, and pepper to taste.
Peel the potatoes, cut them into cubes, and boil them. Drain excess water and, after adding the egg, mash the potatoes.
Squeeze and chop the sauerkraut. Peel and finely chop the onion, then sauté it in oil for about five minutes. Add the onion and sauerkraut to the potato mash, season with spices, and mix well.
Form patties from the mixture, coat them in flour, and fry in a heated pan for two minutes on each side.
Baked Potato Recipe
Potatoes can be baked in ceramic pots, on a skillet with a metal or removable handle, in a baking dish, or on a baking sheet.
Gulbishnik
This dish from Belarusian cuisine is nothing more than a potato casserole.
For one potato, use one onion, 150 g of 9% cheese, half a cup of sour cream, 1 tablespoon of flour, 50 g of oil, salt, pepper, and herbs.
Peel and boil the potatoes, mash them, and let them cool. Mix the cheese with the sour cream, add flour, and mix again.
Sauté the onion in oil until golden. Combine the potatoes with the cheese, onion, and herbs. Season with salt and pepper, mix, and place the mixture in a greased baking dish. Smooth the top and spread sour cream over it. Place the dish in a preheated oven at 180 ºC and bake for 40 minutes, until golden brown.
Potato Gratin with Leeks
For 1 kg of red potatoes – 200 g of grated hard cheese, 40 g of butter, 1 onion, leeks, 1 cup of chicken broth, and two cups of breadcrumbs.
In a skillet, melt the butter, add the leeks and onion. Sauté the vegetables over low heat until softened.
Lightly grease a large ovenproof dish with a depth of 5 cm. Layer half of the sliced potatoes on the bottom, followed by half of the onion mixture and half of the grated cheese. Repeat the layers with the remaining potatoes and onions. Reserve the remaining cheese for the top of the gratin. Pour the chicken broth over the vegetables, cover the dish with foil, and bake in the oven at 200º C for 50 minutes.
Mix the remaining cheese with the breadcrumbs and evenly sprinkle over the gratin. Return the dish to the oven and continue baking until a crust forms for another 10 minutes.
Royal Potatoes
For 3 potatoes – 500 g of chicken, 160 g of cheese, mayonnaise, and spices.
Cut the chicken fillet into 1 cm thick slices, slightly pound them, and lay them in a dish so that the meat covers the bottom. Season with salt and pepper.
Slice the potatoes thinly, season with salt and pepper, and layer them over the chicken. Drizzle with mayonnaise and sprinkle with grated cheese. Cover with foil and place in a preheated oven at 180º C. After an hour, remove the foil to allow the top to brown.
Spicy Potatoes
For 1 kg of potatoes – 1 tablespoon of oil, 1 teaspoon each of a “5 spice” blend, black pepper, and sea salt.
Preheat a large ovenproof skillet in a 200 °C oven for 10 minutes. Wash the potatoes with their skins on, slice them into flat pieces, and dry them with a towel.
Place the potatoes in a large bowl and mix with the spices. Spread them on the heated skillet and bake in the oven for 15 minutes. Flip the potatoes and bake for another 15 minutes until golden brown.
Potato Pancakes Recipe
The most challenging part of making this dish is the hassle of grating. So, we suggest skipping the grating process altogether and even the frying. This method involves using the oven. Potato pancakes, known as “deruny” in folk terms, will be fluffy in this case because they will rise with yeast.
For 1 kg of boiled potatoes, you will need 120 g of wheat flour, 15 g of yeast, 2 eggs, 2 tablespoons of sour cream, salt, pepper, and herbs.
Make mashed potatoes, dissolve the yeast, add the eggs, pour in the sour cream, and add flour and spices. Mix everything into a homogeneous mass and, flattening the ball, form pancakes.
Line a baking sheet with parchment paper, place the pancakes on it, and put them in a preheated oven at 200° C for half an hour.
Before serving, drizzle with sour cream and sprinkle with chopped green onions.
Young Potatoes: Recipes
This vegetable requires additional care from the cook. If the recipe calls for boiling, don’t rush. Due to its delicate texture, young potatoes should be cooked over low heat.
Potatoes with Cheese and Dill
For 100 g of potatoes – 100 g of cheese, 20 g of butter, salt, and dill and parsley.
Peel the new harvest potatoes, cut them into quarters, and sprinkle with crumbled cheese. Add butter and garnish with dill or parsley. Serve with milk or kefir.
Potato Salad with Peas and Bacon
For 1 kg of young potatoes (peeled) – 4 slices of bacon (cut into cubes), 1 cup of canned green peas, one-third cup of homemade mayonnaise and unsweetened yogurt, half a cup of mint leaves, and half a bunch of chives.
Fry the bacon and drain on a towel. Boil and cool the potatoes. Blend the mayonnaise, yogurt, and mint until smooth. In a salad bowl, combine the potatoes with peas, drizzle with the dressing, and top with pieces of bacon and chives.
Rustic Potatoes: Recipe
This appetizing dish is served with vegetable or fruit sauces (made from tomatoes, peppers, apples, pears, quinces, plums, or cherries).
For 1 kg of rustic potatoes, use 50 ml of vegetable oil, 2 cloves of garlic, 1 teaspoon each of salt, vegetable seasoning, paprika, and black pepper.
There’s no need to peel the potatoes; just wash them well and dry. Cut each tuber into four pieces and place them in a bag with the seasonings. Tie it up and shake. Add the oil and shake again. Spread the potatoes on a baking sheet lined with oiled foil. Bake for 20 minutes at 200° C. At the end, sprinkle the potatoes with minced garlic and leave them in the turned-off oven to finish cooking with residual heat.
Potato Dumplings: Recipe
Homemade dumplings cannot be compared to store-bought semi-finished products. Don’t worry about extra weight: if the filling contains only potatoes and onions, a 100-gram serving will have no more than 150 calories.
The dough is made from three cups of flour, 300 ml of kefir, 1 egg, 1 teaspoon of sugar, a pinch of baking soda, and salt.
The filling consists of 500 g of potatoes, 100 g of onions, 3 tablespoons of oil, black pepper, and salt to taste.
Mix the egg with the kefir. After salting and sweetening, stir in the baking powder and sifted flour. Knead a soft but not sticky dough. Cover with a towel and set aside while preparing the filling. Boil the peeled potatoes. Sauté the onions in oil. Mash the potatoes and mix with the cooked onions. Season with salt and pepper.
Roll out the dough on a table, cut out circles using a glass, place the filling, and pinch the edges. To prevent the dumplings from falling apart during boiling, drop them into boiling salted water and remove them after just a few minutes. Serve these treats with sour cream.
Dishes made with potatoes will delight you with the taste of restaurant-quality food if you don’t mind spending some time in the kitchen.
