Leave the french fries! cook potatoes in this 5 healthy ways & bull; hello healthy

Potatoes are very nutritious tubers. It is low in fat and calories, and can provide you with nearly 50 percent of the total recommended daily value of vitamins C, B6, and potassium. Potatoes are also enriched with phytonutrients, which are plant-based organic compounds that are thought to promote general health. However, the way you cook potatoes, affects their nutritional value as well as their taste.

Potatoes are often regarded as "comfort food", a food that can not only fill your stomach, but also give you inner satisfaction - pounded and processed with butter until soft. creamy or fried until a golden crisp in vegetable oil. However, you know, when cooking potatoes in this way, the saturated fat and extra calories from this cooking method reverses the health benefits of potatoes and actually gives you a "weapon to eat."

Why is cooking potatoes by frying bad for health?

A small serving of french fries - french fries, hashbrown, curl fries - from popular fast food meals contains an average of 200-340 calories. But, who could bear to order only the small size of savory and oily fries? A single large serving of fast food restaurant-style fries has between 370 to 730 calories.

Of this caloric value, about 8-17 grams of fat is usually stored, with about 1.5-3.5 grams of saturated fat for a small serving of french fries. A large serving of French fries has between 11-37 grams of fat, with 4.5-8 grams of saturated fat.

French fries served in restaurants often come dipped in corn oil before they are even fried. Refined corn oil is considered to be one of the worst types of oil for the human body. Apart from saturated fat, corn oil has 60 times more inflammatory omega-6 fatty acids than Omega-3.

Foods that have been fried in hydrogenated vegetable oil such as corn, canola, and soybean oil can specifically damage the health of the body. The polyunsaturated fats contained in them will become rancid due to the constant heating and reheating activities which degrade their structure. Unnatural and heat-damaged fats play a large role in promoting inflammation in your body, which is the starting point for many common health problems and diseases, including heart disease, obesity, tooth decay, stroke, and diabetes.

Other ways to cook potatoes are healthier

But still, it's okay to enjoy potatoes to get rid of the "carbo cravings" that continue to haunt you without fear of endangering your health and ruining your diet program. The key is in how to cook potatoes. Try to stay away from frying and vegetable oil.

Keep reading this article to find out how to cook potatoes in a variety of healthier ways, so you can enjoy delicious potatoes and still be accompanied by their various health benefits.

1. Steam

Don't give up just yet once you read the title above. Yes, steamed potatoes sound pretty bland and boring. However, there are many ways to make it an appetizing dish.

Sprinkle your favorite dry spices on the steamed potatoes, add a pinch of salt and pepper. Add chili powder for a kicker flavor or mix it with rosemary powder and sage for a more savory taste.

Or, why not try some fresh herbs? Roughly chop the parsley, basil, dill, thyme, or sage and sprinkle them over your boiled potatoes. Also add seasonings, such as black pepper and cumin, to add depth to the "boring" boiled potatoes. Fresh herbs are high in antioxidants that fight free radicals. Basil leaves contain anti-inflammatory properties and parsley helps prevent cancer. Black pepper has anti-bacterial properties and cumin helps your body's digestive system, as well as being a good source of iron.

Tips: for a richer taste, you can boil potatoes, rather than steam them, in vegetable or meat broth - not just in water.

2. Soup

Dice your boiled potatoes and add them to other pieces of boiled vegetables, such as broccoli, carrots, celery, and onions, in vegetable broth or low-fat chicken broth. You can also add chicken pieces for a protein boost. Don't forget to season with salt-pepper and other spices.

For a "heavier" version, place the potato wedges and your favorite vegetables in the broth, allow them to come to a boil. After that, lower the heat, cover the pan, and let it simmer for 20 minutes. Let it cool slightly, then puree the potatoes and vegetables, or until you reach the consistency of soup you want. Add spices, and cook for another 5 minutes.

3. Mash (mashed potato)

Instead of butter, mash the potatoes with skim milk or low-fat yogurt. Both of these will still give you the soft, creamy texture of the mashed potato you love, minus the extra calories. Blend with steamed cauliflower and sage for a distinct flavor.

For a healthier version, you can first cook the potatoes by boiling them with six cloves of garlic. Drain and mash the potatoes and garlic, and add salt, black pepper, sliced ​​shallots, and three tablespoons of olive oil.

4. Salad

Replace full-calorie mayonnaise with plain low-fat yogurt or greek yogurt for a more refreshing potato salad. Cut the potato into small pieces and mix it with plain yogurt, adding the onions, celery, red bell pepper, and chopped dill pickle. Sprinkle with salt and pepper, stir until evenly distributed.

5. Bake

Baking potatoes with their skins intact will not add fat and caloric value. Consuming the skin along with the potato flesh provides extra fiber and potassium. A baked potato with the skin provides 4 g of fiber and more than 900 mg of potassium, whereas eating meat provides only 2 g of fiber and about 600 mg of potassium.

Serve the baked potatoes topped with plain greek yogurt, broccoli, and salsa sauce, or chopped fresh herbs, instead of adding a mound of grated cheese, sour cream, or butter on top. Tip: wrap the potatoes in aluminum foil before baking to retain all the nutrients potato.

Or, instead of ordering potato wedges from your favorite fast food restaurant, you can cook your own potatoes at home. Cut the potatoes into thick wedges and place on a roasting pan. Spread with zaitung oil and season with salt and pepper. Bake in 450ºC oven for 15-20 minutes, turning once to ensure that the wedges are browned on all sides.

Alternatively, cut the potato in half and scrape a little of the center of the meat; Spread with olive oil, sprinkle with paprika powder, and bake in the oven. Mix the rest of the scrambled potato meat with chopped smoked salmon, a little mozzarella cheese, and low-fat asan cream for topping.

If you are craving french fries, slice the potatoes lengthwise (boil them for five minutes), dip the "french fries" into the egg white beaten, drain, and place on a baking sheet. Bake in 200ºC oven for 35 minutes, turning once to ensure that the wedges are browned on all sides. Cooking potatoes like this is considered healthier than frying them in a lot of oil.

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