FitSugar

Do Think of Potatoes as Veggies or a Starch?

FitSugar — Fri, 06 Feb 2009 09:00:00 -0800

I just heard about a survey conducted by the Idaho Potato Commission that found the potato to be America's favorite veggie. While I have nothing against potatoes - I love them - I just don't think of them as a veggie. I think of them as a starch. I conducted my own small survey on classifying spuds and the results were mixed. So now I pose the question to you . . .

Source

In Praise of the Baked Potato

FitSugar — Thu, 06 Nov 2008 03:30:00 -0800

In the recent era of carb bashing, the humble potato took a hard hit. Often prepared in fattening ways, like the cream-and-butter-laden mashed potatoes or the oily french fry, our potato fears might have been justified. But, I ask you to reconsider the baked potato.

If you take away the butter, sour cream, and cheese often heaped on a baked potato, what you have left is an exceptionally healthful, low calorie, high fiber food containing antioxidants that offer protection against cardiovascular disease, cancer, and possibly Alzheimer's.

Not only is the potato high in vitamin C, it is also a good source of vitamins B6 and B3, as well as the minerals potassium and magnesium, which both help prevent muscle cramps. Plus potatoes are high in dietary fiber, but don't skip the skin because that is where you'll find the fiber.

So, if you're like me and crave a baked potato on a cold Winter night, I say go ahead and eat one. To see my suggestions for healthy ways to top your spud, just read more.

Here are a few alternatives to overplayed potato toppings like sour cream and butter: salsa, pesto, soup, soy sauce and steamed broccoli, sauteed onions (in olive oil, of course!) caramelized with a little balsamic vinegar and some lightly toasted walnuts.

Well, I know what I am having for dinner. What about you? Do you love potatoes too? Share your love in the comment section below.

Source

Healthy Cooking Tip: Boil Potatoes Whole

FitSugar — Fri, 29 Aug 2008 14:30:00 -0700

Potatoes, reviled during the low-carb days of yore, are once again showing up on many American plates.

Labor Day means potato salad, and potato salad means boiling potatoes. I just read in the Berkeley Wellness Letter that you should boil your potatoes unpeeled and whole, which is easy to do if you buy the small red-skinned variety. Potatoes are a great source of potassium, especially the skin, which is why you should always eat the skin. But when cut for boiling, potatoes lose 50 percent of this valuable mineral as it leaches out into the water.

Save the potassium - boil your potatoes whole.

Source

Potatoes, Green Skins, and Food Safety

FitSugar — Mon, 17 Dec 2007 09:30:00 -0800

If you're like me, you buy potatoes in huge 5-lb. bags, so you have plenty on hand in case you get the urge to make some potato-leek soup or Shepherd's pie. If you don't use them right away, you store them on top of the fridge or in a bowl on your counter, and you forget about them. When you finally remember, you go to grab them and their skins are green!

It is not that I have anything against green food, but many of us have heard that green potatoes shouldn't be eaten because the green skin is poisonous. Well, I am here to tell you that this fear of the green potato is bit exaggerated.

The green coloring on the skin is a buildup of a chemical called solanine. It's the potato's natural reaction to being exposed to too much light. Solanine causes a bitter taste and if eaten in large quantities, it can cause illness (you'd have to eat a lot though).

If you find slight greening on your potato skins, simply peel off the green sections. Try not to peel off the entire skin because it contains valuable nutrients and the majority of the potato's fiber. Cut away any sprouts as well since they are also toxic.

Fit's Tips: Store your potatoes in a dark pantry instead of out in the open where they're exposed to light. Also, try to plan ahead and buy the amount of potatoes you'll use in a week or two, instead of stocking up for months.

Source

5 Things: Go Organic With These Foods

FitSugar — Mon, 29 Oct 2007 02:30:00 -0700

With so much talk about organic foods, we all know that they are healthier for us and better for the planet, but our budget doesn't always agree. Organic foods can be absurdly expensive, so which foods are most important to get organic?

Pediatrician, Dr. Alan Greene, whose new book Raising Baby Green, discusses ways to raise children in an environmentally-friendly way. Here are the five foods he recommends that can have the biggest impact on your diet:

Milk: Conventional milk usually comes from cows that are treated with artificial hormones and antibiotics. They are most likely fed grain that includes pesticides, and all that goes into the milk you drink. Choosing organic milk decreases the amount of chemicals you consume.
Potatoes: This popular staple in our diet accounts for 30% of overall vegetable consumption. Commercially grown taters are some of the most pesticide-contaminated veggies. A 2006 USDA test found that 81% of potatoes still contained pesticides after being washed and peeled. Yuck.

Want to see the rest? Then read more

Peanut butter: According to the USDA, more than 99% of peanut farms use conventional farming practices, which includes using fungicides to prevent mold growth. Do you want that on your next PB and J?
Ketchup: Recent research found that organic ketchup has double the antioxidants of conventional ketchup. Plus I think it tastes fresher too.
Apples: This fruit, eaten raw and made into juice, is so popular, but it's also one of the most pesticide-contaminated fruits. Look for organic apples (especially during this time of year).

Obviously, this list isn't meant to be the Bible of organic foods, but it's a good approach. Instead of feeling overwhelmed by having to buy everything organic, try to make it about incorporating some organic foods into your diet. Begin with the foods you eat most, but don't break the bank buying organic.

Source

What Is the RDA of Potassium?

FitSugar — Fri, 26 Jan 2007 09:15:00 -0800

Potassium is one of the essential minerals found lacking in the average American's diet.

The Skinny On: Baked Potatoes

FitSugar — Tue, 12 Dec 2006 16:40:45 -0800

Carbs are much maligned these days and potatoes are often the target. But who doesn't consider mashed potatoes or french fries comfort food? Though they might just be the reason for the potato's bad reputation since both foods turn the spud into a vehicle for fat.

If you take away the butter, sour cream and cheese often heaped on a baked potato, what you have left is an is an exceptionally healthful low calorie, high fiber food containing antioxidants that offer protection against cardiovascular disease and cancer.

Not only is the potato high in vitamin C it is also a good source of vitamin B6, as well as the minerals potassium and magnesium which both help prevent muscle cramps. Plus potatoes are high in dietary fiber. But you have to eat the skin!!! That is where the fiber is.

So, if you're like me and crave baked potatoes on cold winter nights, I say eat them and let all those carb free folks be damned.

Here are a few alternatives to overplayed toppings like sour cream and butter: salsa, pesto, soy sauce and steamed broccoli, sauteed onions (in olive oil, of course!) caramelized with a little balsamic vinegar and some lightly toasted walnuts.

YUM. I know what I am having with dinner.

Smarter T-Day Eats: Go Gold For Your Mashers

FitSugar — Thu, 19 Nov 2009 03:00:11 -0800

I love me some mashed potatoes, especially on Thanksgiving. The problem is that this dish is usually overloaded with tons of butter and cream, which can be a big problem if you're trying to stay healthy. One way I make my mashed potatoes healthier is by using Yukon Gold or Yellow Finn potatoes instead of the old stand-by, Russet potatoes.

It might seem peculiar that switching out potatoes makes a difference, but these smaller variety potatoes are naturally creamy and sweet, and their skins taste like butter. This means that you can cut down on the amount of butter and cream you would normally add to the dish.

When shopping for Yukon Golds or Yellow Finns, look for smaller ones that aren't much bigger than one inch in diameter. Potatoes harvested early are creamier because they're more tender. Also, the more yellow the potato, the better - it's vitamin A contained in the skin that give these potatoes their golden hue. There's potassium in the skin too, so when making your mashers, don't peel! Another great thing about Yukon Golds and Yellow Finns is that their skins are pretty thin and won't detract from the creaminess of your dish if you leave them on.

For a few more tips on how to make mashed potatoes healthier, read more.

For added nutrition, add sweet potatoes to your mashers mix.
Substitute reduced fat or lowfat milk for the cream, or try making them with evaporated skim milk.
Cut back on salt by seasoning mashed potatoes with garlic, onion, and herbs.
Omit dairy altogether and mash in cauliflower and broth instead.

How do you make your Thanksgiving meal healthier? Share the details in our Healthy Recipe Group.

Source: Flickr User karindaziel

Terra Chips: Potato Chips with a Twist

FitSugar — Mon, 19 Feb 2007 10:30:00 -0800

Sometimes a girl craves potato chips - it happens. When those moments come, who wants a boring greasy potato chip when you could have Terra Vegetable Chips?

Not only do they make delicious chips out of potatoes, but they also use exotic root vegetables like taro, ruby taro, sweet potato, batata, parsnip, and yuca.

These chips are all natural, made with root vegetable, canola and safflower oil, beet juice for color, and salt. And that means NO trans fat.

They're colorful, light, and each root vegetable has its own unique flavor. All mixed together, they achieve a satisfying balance of flavors - complex, nutty, rich, and delicate.

Not into the mixed vegetable chips? They also make Sweets & Beets chips - a mix of sweet potato and beets chips. Their Red Bliss Garlic & Parmesan potato chips are really unique.

But my favorite have to be the White, Russet & Sweet Potato Kettle chips.

But see for yourself. You can find Terra Chips at your local health food or specialty foods shop.

Healthy Holiday Recipe: Sweet Potato and Carrot Latkes

FitSugar — Sun, 21 Dec 2008 03:00:00 -0800

Since many of you are celebrating Hanukkah this week, I wanted to share a twist on my favorite latke recipe. I know oil is a huge part of the tradition, but drenching potatoes in a ton of oil isn't exactly the healthiest thing for you, so check out this recipe. It doesn't involve any deep-frying, and mixes grated carrots with sweet potatoes.

To see how I make a healthier version of this Hanukkah favorite read more.

Sweet Potato and Carrot Latkes
A variation on my Grandmother's

Ingredients

2 regular potatoes, peeled
1 sweet potato, peeled
1 carrot or 1/2 cup of carrot matchsticks
2 eggs
3 tablespoons wheat flour
Olive or canola oil
Salt and pepper
Ketchup or applesauce

Directions

Grate the potatoes and the carrot in a big bowl.
Use your hands to press the mixture flat against the bowl and pour out the extra liquid.
Place a pan on the stove on medium heat. Pour two to four tablespoons of oil in the pan.
While the pan is heating up, add the egg, flour, and a little salt and pepper to the grated veggies and mix well.
Now you're ready to cook the latkes. Using a big slotted spoon, scoop out about two tablespoons of the mixture and drop onto the pan. Use the back of the spoon to flatten them so they're about 1/4 inch thick.
Allow the latkes to cook for five to eight minutes, or until the bottom is golden brown. Check the bottoms constantly with a spatula and flip them when they're ready.
Let them cook for another five to eight minutes, or until golden brown.
Place a paper towel on a plate, and then put the cooked latkes on top so the extra oil can be absorbed.
Serve warm with ketchup or applesauce.

Print recipe with images | without images

Do you have a healthy snack or recipe to share? Then share it in the Lite'n it Up - Healthy Recipe Group and I might just post it on FitSugar.