Potatoes are one of the most common and important food sources on the planet and they contain a wealth of health benefits that make them all the more essential as a staple dietary item for much of the world’s population.They are on almost every major continental diet in some form and they can be prepared in dozens of ways, including baked, fried, sliced, mashed, and many more. They are native to the Americas, most likely in the Andes, Peru, and Bolivia. The term potato can be refer to either the plant or the entire tuber, which is rather shapeless and ugly, in most varieties. Its scientific name is Solanum Tuberosum, and it is actually a member of the nightshade family. Lets mynutrisi talk about the benefits of potatoes.
Benefits of Potatoes Despite of Its Round Shape
Potatoes are one of the rich sources of starch, vitamins, minerals and fiber. 100 g provides 70 calories, however it contains very little fat (just 0.1 g per 100 g) and no cholesterol.
Potatoes are a natural source of excellent fiber, soluble and insoluble fiber. Fiber in it helps prevent constipation, reduces absorption of dietary cholesterol and some lower down plasma concentration of LDL cholesterol. In addition, rich fiber content also helps protect against colon and cancer polyps.
Fiber content in the potatoes helps in slow-digesting starch and absorption of simple sugars in the intestines. It helps to maintain blood sugar level in the normal range and avoid falling sugar content and sharpening up. For the same reason, potatoes are considered as a reliable source of carbohydrate suppliers to diabetics.
Potatoes are one of the rich sources of vitamin B- vitamin complexes such as pyridoxine (vitamin B6), thiamin, niacin, Pantothenic acid and folates.
Fresh potatoes eaten with the skin are a source of vitamins and also antioxidants; 100 g of fresh potatoes provides 11.4 mg of vitamin C. or 20% of the daily required vitamins. Vitamin C-rich foods take care of your body against radical inflammation.
Potatoes also contain a significant amount of essential mineral content such as iron, manganese, magnesium, phosphorus, copper and potassium
Red and reddish potatoes contain a good amount of vitamin A, and antioxidant flavonoids such as carotene and zeaxanthins.
So now, what are you waiting anymore? Want to mash up some potatoes for your health?.
How to Make the Best Mashed Potatoes Recipe
Today I’m sharing with you a recipe for how to make perfect mashed potatoes! Even if you already know how to make these, I’ve got a few tips and tricks that will make it turn out perfectly smooth and fluffy. This is also a great Thanksgiving dinner recipe. . This is the best Mashed Potatoes recipe by Carina Stewart
Special Recipes of Delicious Mashes Potatoes :
- 700-800g | 1.5 lb Starchy Potatoes
- 100g | 1/2 Cup Butter
- 60ml | 1/4 Cup Warm Milk
- Salt + Pepper
- Clean the potatoes and use a vegetable peeler to remove the skin.
- Cut the potatoes up into small cubes and place into a saucepan.
- Fill with cold water and place over medium-high heat to bring to the boil. Boil the potatoes for 20-30 minutes or until very tender and nearly falling apart. Drain the water using a colander and place the potatoes back into the saucepan.
- Keep on the heat until there is no longer large amounts of steam. Remove from the heat and start to mash the potatoes using a potato masher. Season with salt and pepper and gradually start adding the butter in small amounts. Make sure the butter is at room temperature so it doesn’t bring down the temperature of the potatoes. Once all of the butter has been incorporated start to add the warm milk in small amounts until you are happy with the consistency. You may not need to use all of the milk. Check for seasoning and serve.
Serves 4 | Calories 322 | Fat 21g | Protein 5g | Carbs 35g | Sugar 28g | Sodium 167mg