The most common fallacies about potatoes are that they are full of starch only and that they are in themselves fattening. This is not so. Potatoes while predominantly carbohydrate, do contain a small proportion of protein.
The reason why potatoes should not be neglected from the diet is that they are a rich source of potassium, and contain large quantities of vitamin C, an average amount of vitamin B, and small quantities of vitamin A.
Only when potatoes are consumed in large proportions are they ever a problem for the conscious dieter. They are inclined to encourage weight increases when eaten in conjunction with other starches and when eaten with meat. Potatoes provide a well-balanced meal if eaten with green leafy vegetables.
Most of the nutrients in potatoes are found in the layer directly under the skin. For potatoes to maintain their value they should be boiled or baked in their skins. The most damaging way to eat them is to peel the skins off and boil them in lots of salted water. If that is what you do you’d be better off throwing the potatoes away.
Here are some recipes to help you avoid abusing the nutritional value of your food.
The most simple and tasty way to eat your potatoes is to wash them and bake them in a moderate oven, this usually takes one to two hours depending on the size, (part boil them if you are in a hurry). When cooked, break the potato open and add sour cream or yogurt, or sauteed tomatoes and mushrooms.
- 4 tablespoons oil
- 1½ teaspoons Turmeric
- 2lbs potatoes washed quartered but not peeled
- ½ teaspoon chili powder
- 1 cup boiling water
- 1½ teaspoons salt
- 2 tablespoons chopped chives
Melt oil in a skillet, stir in turmeric, add potatoes cook over low heat for five minutes, add water, salt, chili powder. Cook ten minutes or until tender. Sprinkle with chives and serve.
Hungarian Layered Potatoes
- 1 kg of potatoes
- 4 eggs
- 1 stick Csabai (Hungarian sausage)
- 1 carton sour cream
- 1 cup grated cheese
Boil potatoes (with skins on), hard boil eggs. Peel potatoes and eggs, cut into slices. Layer in a casserole dish with Csabai, sour cream and cheese. Bake 30 minutes in a moderate oven.
Spanish Potato Omelet
- 1 onion
- 1lb potatoes
- 6 eggs
- oil for frying
Part boil potatoes, saute onions, garlic, add iced potatoes. Beat eggs with salt and pepper, add chili powder if you feel like something spicy. Pour eggs over onions and potatoes. When it begins to set brown the top under the griller.