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 Healthy Potatoes - Learn how to make easy healthy potatoes with healthy potato recipes

healthy potatoes

Learn how to Make Healthy Potatoes for your next family meal  

Start with little changes
 and soon they will become habits! 

It is not the actual potato that has caused harm in the American diet, it is our love for heavy cream, fatty cheese, butter, and our most popular technique that includes frying our potatoes in vats of artery-clogging, trans-fatty oil. 

POTATO FACTS:

  • Potatoes contain 40% of the daily value for vitamin C 

  • Contains 600 mg potassium, comparable to bananas and spinach

  • Contains 6 % iron 

  • Average size potato is only 110 calories

  • Potatoes contain no fat or cholesterol 

  • 1 potato has 2 grams of healthy fiber

 

Cut Potatoes lengthwise in half

(cut side facing down) Cut each half lengthwise into half

Cut those halves 
in half

FACT:  When consumed as part of a healthy diet, carbohydrates DO NOT cause weight gain nor obesity.


 

 

 

 

Healthy Skin Tips:

Apply sliced potatoes to your eyes to relieve  puffiness.



Whether you eat these versatile spuds for breakfast, lunch or dinner, you are giving your body the healthy carbohydrates it needs to provide you with an excellent source of energy.

Learn how to make different food preparation choices by trying these Healthy French Fried potatoes.  We GUARANTEE your family will love them!

  


HEALTHY FRENCH FRIED POTATOES


INGREDIENTS:

3 medium russet or Idaho potatoes
1 - 2 tablespoons olive oil
1 tsp. dried rosemary
1 tsp. dried parsley
garlic salt
Sea Salt & Pepper


DIRECTIONS:

Preheat oven to 450 degrees.

Wash each potato leaving skins on.  Slice potatoes into wedges. (See instructions to the left.)

In a large bowl, mix olive oil, rosemary, and parsley. Add potato wedges and toss gently to coat. Lay potatoes in a baking dish skin side down. Sprinkle each potato with garlic salt,  sea salt, and pepper.  

Bake for 15 minutes then turn potatoes over once.  Bake for an additional 15-20 minutes or until tender.

OVEN-FRIED HEALTHY POTATOES

INGREDIENTS:

3 medium russet or Idaho potatoes
butter flavored cooking spray
1/4 tsp. sugar
1/4 tsp. thyme 
1/4 tsp. rosemary 
1/4 tsp. paprika 
1/4 tsp. salt 
1/8 tsp. pepper 

DIRECTIONS:

Preheat oven to 450 degrees.  

In a small bowl, mix spices. Wash each potato leaving skins on.  Slice potatoes into wedges. (See instructions to the left.)

Spray each potato with cooking spray until lightly coated.  Sprinkle each potato with spice mixture.  Bake uncovered for 30 minutes or until potatoes are tender.

DELICIOUS ZESTY FRIES

INGREDIENTS:


1 large baking potato
1 Tbs. olive oil
1/2 tsp. paprika
1/2 tsp. garlic powder
1/2 tsp. chili powder
1/2 tsp. onion powder

DIRECTIONS:

Preheat oven to 450 degrees.  

Cut potato into wedges. Mix olive oil with spices.  Coat each potatoes with oil & spice mixture and place on a baking sheet. Bake for 45 minutes.

 


** Small changes in cooking can make such a big difference in your overall health.  





Ten Amazing Health Benefits of Potatoes


Almost everyone enjoys potatoes in one form or another, whether they are baked, mashed or roasted. They are a staple food worldwide, and their versatility ensures their place in a wide range of different meals. While greasy and salty French fries are clearly bad for your body, the unembellished potato is packed full of nutrients that can improve your health. Read on to discover the ten most significant reasons why adding more potatoes to your diet can improve and extend your life.

1) They can help to lower your blood pressure:
A group of British scientists has recently discovered that since potatoes contain kukoamines, they may be able to lower blood pressure. It is as yet unclear how many potatoes you would need to eat each week in order to see an improvement in your blood pressure levels, but it is suspected that several servings a day would be optimal. In addition, potatoes are a source of quercetin, and there is a growing body of evidence suggesting that quercetin is capable of lowering blood pressure.

2) They may help to boost cognitive function:
If your brain is to work well, it needs a supply of glucose, magnesium, B vitamins, particular fatty acids, and a few different amino acids. Potatoes can provide you with almost all of these nutrients, so eating plenty of potatoes may improve your cognitive function and help to keep your mind sharp. It is also worth noting that the vitamin B6 in potatoes is necessary for the production of GABA, a neurotransmitter that is required for proper brain function. 

3) They reduce your risk of developing cardiovascular illnesses:
There are around sixty different kinds of phytochemicals in the skin of a potato, and the ones that are flavonoids can help to make you less likely to develop cardiovascular disease by reducing your levels of LDL (i.e. ‘bad’) cholesterol. Further, it has been discovered that eating potatoes can reduce your risk of suffering from a heart attack or stroke. This health benefit comes from the fact that vitamin B6 lowers the levels of homocysteine in your body, and people with high levels of homocysteine are at high risk of experiencing both heart attacks and strokes. Just one cup of baked potato provides you with 21% of your recommended daily intake of vitamin B6, so your heart will thank you if you make potatoes a regular part of your diet.

4) They can help you to lose weight:
The simple carbohydrates found in unhealthy snacks (such as cookies) can only alleviate hunger pangs for short periods of time. In contrast, potatoes contain complex carbohydrates, so they can help to keep hunger pangs at bay for a substantial amount of time. For this reason, potatoes are a good choice if you are on a diet, as they discourage binge eating and encourage you to avoid snacking too much between meals.

5) They may be able to protect you against cancer:
Firstly, the fact that the potato is so rich in fiber means that eating plenty of potatoes will lower your risk of developing certain cancers. Specifically, studies have shown that those who eat the most fiber are among the least likely to develop cancers of the colon or rectum. Secondly, potatoes provide you with folate, and a high intake of folate is linked to a decreased likelihood of suffering from cancers of the lung, uterus and cervix.

6) They promote the creation of new cells:
One cup of baked potato provides you with 21% of your recommended daily intake of vitamin B6, which is vital for the synthesis of amino acids. Nucleic acids also depend on vitamin B6 for their synthesis, and nucleic acids are necessary for new cell formation.

7) They are good for your digestive system:
The fact that carbohydrates are the main components in potatoes makes these vegetables easy to digest. Potatoes also contain around 12% of your recommended daily intake of fiber, so they help to keep your bowel movements regular and prevent constipation.

8) They can make a good addition to your skin routine:
Potatoes contain a wide range of nutrients that promote healthy skin (including potassium, zinc, phosphorus and magnesium). In addition, you can crush raw potatoes and mix them with honey to create a skin treatment cream. Some people with acne find that such a mask can improve the condition of their skin and reduce the severity of their zits.

9) They can help to prevent anemia:
By promoting the production of red blood cells, the folate found in potatoes makes you less likely to suffer from anemia. Anemic people suffer from fatigue and cognitive difficulties as a result of a lack of red blood cells. A lack of red blood cells is a problem because these cells carry oxygen around your body, and all of your vital organs need oxygen in order to function properly.

10) They are a good snack for postmenopausal women:
Postmenopausal women famously experience a range of troubling health problems, and the folate found in potatoes appears to help with some of the most prominent. In particular, women who take folate supplements reliably experience fewer uncomfortable hot flashes. 


As is obvious from the above health benefits, potatoes are an excellent addition to your diet if you want to increase your intake of vital nutrients. However, make sure that you do not make them unhealthy by loading them with cheese or coleslaw!

 

Learn  about  the
 BENEFITS OF MEAL PLANNING

 

healthy potatoes for dinner

TASTY POTATOES WITH LEMON & FETA CHEESE

2 lbs. small baby white potatoes
1/4 cup olive oil
juice of 1 lemon
3 cloves garlic, chopped fine
1 tsp. dried thyme
salt & pepper to taste

Preheat oven to 400 degrees.  Wash baby potatoes and dry with a paper towel.  Cut potatoes into quarters and place in a large resealable bag.  Mix olive oil, juice of 1 lemon, and garlic in a small cup and microwave for 30 seconds.  Pour oil mixture into bag with potatoes and shake well until all potatoes are coated with oil.  

Spray a cookie sheet with non-stick spray.  Lay potatoes on cookie sheet in a single layer.  Sprinkle potatoes with salt, pepper, and thyme.  Bake for 30-40 minutes or until potatoes are cooked through.  Stir potatoes once during cooking.  Remove potatoes from the oven and squeeze any additional lemon on potatoes.  Sprinkle potatoes with feta cheese and bake for about 3 minutes.  

  

 








 

    Healthy Potato Recipe  - How you can make potatoes healthy!