The benefits of potatoes and the recipe for an unusual potato salad
What are the other advantages of potatoes?
Of course, potatoes do not compare in usefulness, for example, with broccoli. But when there is a choice between pasta, white rice, bread, and so on, then you definitely need to choose potatoes. Another plus is the lack of gluten, which is harmful to many people.
What are the other advantages of potatoes?
1.It contains vitamin C, folic acid, vitamin K, potassium (a lot!), magnesium and phosphorus. There are also many different essential amino acids (amino acids are the "building blocks" that make up proteins. They are essential (which we cannot produce ourselves) and non-essential (which we can produce without additional food sources)) There is a lot of useful substances in potatoes.
2.Potassium, which is so much in potatoes. A lack of potassium can lead to both an abnormal heart rhythm and more serious heart problems. Studies have also found that people who consume enough potassium with food have a lower risk of kidney stones, as well as brain stroke.
How many potatoes can I eat?
Potatoes contain a lot of starch and little fiber (especially peeled potatoes). Therefore, you do not need to eat a lot of it. Potatoes should not take up more than ⅙ of your plate
For example, vegetable stew, fish, vegetable oil or pesto (healthy fats) + potatoes. It turned out to be a perfect dinner.
Important: all of the above does not apply to French fries and especially to its ready-made versions (which can be purchased in fast food chains or frozen in stores). Yes, it's a simple solution, but it's very unhealthy. French fries contain a lot of trans fats. In addition, it is often sprinkled with wheat flour before freezing, so that it does not stick together. If you decide to give up gluten, be careful.
In what form should potatoes be consumed?
Baked, boiled, in uniform and in soup cubes. Or you can make potato salads!
Potatoes have their advantages:
It's gluten-free
But there is vitamin C, folic acid, vitamin K, potassium (a lot!), magnesium, phosphorus, as well as many different essential amino acids.
Using it in salads is a great idea!
Unusual potato salad
Ingredients for 5 servings:
Potatoes 21.16oz
Green string beans 21.16oz
Broccoli 10.58oz
Capers 4 tablespoons
Large red onion 1 piece
For the sauce:
Olive oil 5 tablespoons
White wine or apple cider vinegar 2 tablespoons
Dijon mustard 2 teaspoons
Parsley 3 tablespoons
Salt and ground pepper to taste
How to make potato salad:
In slightly salted water, cook the potatoes until tender. If the potatoes are relatively young and of good quality, then they can not be cleaned, but cooked directly in the uniform, after washing it well from the ground.
4 minutes before the end of cooking, add the green beans and broccoli, cover with a lid. While all the vegetables are cooking, finely chop the onion and mix it with the capers in a deep bowl.
In a separate, smaller bowl, mix all the ingredients for the sauce and whisk them with a fork until smooth. Pour the sauce over the capers and onions, and leave.
Finely chop the parsley (you can directly with the stalks, if they are not very dense)
When all the vegetables are cooked, drain the water and chop the potatoes directly in the pan with a knife into smaller pieces. Mix all the vegetables with the sauce, capers and onions. Sprinkle with parsley before serving.
This salad is perfect as an addition to any meat and poultry, or it will pass as a separate dish-if you are a vegan. Bon Appetit!