Potato Preparation: Tasty And Healthy Tips

Fried, baked, boiled, with or without skins… there are several ways to prepare potatoes. But what is the healthiest way to eat potatoes without compromising the taste?

In this article we share with you some simple and original ideas to take advantage of all the properties potatoes have to offer.

potatoes

Potatoes come from Peru and Bolivia and are part of the nightshade family, as are the tomato, pepper and eggplant.

Today, however, they are widely eaten all over the world. You can use this tuber for everything: puree, soup, omelets, dough, starters and even alcoholic drinks.

Potatoes consist mainly of water and starch. But they also contain proteins, minerals (potassium, calcium, phosphate, magnesium), vitamins (B and C) and fiber.

Prepare potatoes in a healthy and tasty way

1. Organic jacket potatoes

We recommend that you always cook potatoes with their skins on, whether you are boiling, baking or steaming them.

In this case, however, make sure you use organic potatoes. This way you can avoid the harmful effects of pesticides, herbicides and other chemicals that can be in the soil.

• The skin of potatoes is very nutritious and is particularly rich in vitamin C. It also contains B vitamins and minerals such as potassium, phosphate, magnesium, zinc or iron.

• Thanks to its variety of nutrients, potato peel is very filling, regulates blood sugar levels, reduces stress and prevents heart disease.

If you choose to eat potato with skin, it is important to avoid green parts or parts with shoots. These parts contain solanine, which is a very toxic substance.

2. In the form of chips

As we said, preparing potatoes can be done in several ways. And some are just healthier than others. If you are someone who loves French fries, you can cut your potatoes into long, thin strips, rub a little olive oil over them and then fry them in hot oil. 

The olive oil will not only make your fries crispier and tastier, but also a lot healthier.

3. Half baked

Another option for French fries lovers involves boiling the potatoes first until they are soft. Then dry them well and then fry them in oil. 

Preparing potatoes in this way ensures that the fat content is a lot lower than if you just fry them.

4. The best potato varieties

There are so many varieties of potatoes available that you almost don’t know which one to choose. But actually it is quite simple. Choose the variety that suits your region and the season (and always go for an organic variety if you can). 

By choosing based on region and season, you can be sure to get the best quality potatoes at the best price.

Based on some general properties, we can determine the best ways to prepare the different types.

• Yellow potatoes: fried and baked.
• Red potatoes: stews, salads and steamed.
• White potatoes: salads.
• Purple potatoes: stews and grilled.

5. Baked, but prepared with umeboshi plums

One way to balance the excessive acidity from baking potatoes is to add a few umeboshi plums during cooking .

These Japanese plums have alkalizing properties that allow them to balance acidity. However, remember that you are never supposed to eat the plums afterwards.

6. The best oil

Cooking potatoes is one thing, but it’s also important to consider the oil you’re using. When frying potatoes, choose a high-quality oil. A good oil will not break down at high temperatures. There are two oils that meet this standard: extra virgin olive oil and coconut oil.

Another option is to prepare them with ghee. This is a clarified butter that is actually very healthy. Ghee contains very little fat and lactose.

Ghee, one of the main ingredients in Indian cuisine, is usually available at specialty stores. But you can also choose to make it yourself.

7. Better at lunchtime

Potatoes are tubers that give us a lot of energy thanks to the many carbohydrates they contain. For this reason, we recommend eating potatoes only in the morning or during lunch.

When you eat potatoes in the evening, they can even disrupt your sleep and lead to weight gain. 

8. In combination with vegetables

People who are trying to lose weight or who suffer from digestive problems should know that it is better not to combine potatoes with protein in the same meal (meat, legumes, eggs, nuts).

In addition, it is not wise to eat fruit after eating any kind of starch. It is much healthier to eat fruit half an hour after lunch or mid-afternoon or morning.

In any case, it is good to know that preparing potatoes in combination with vegetables is your best option.