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50 Foods That Are Healthier Than You Think: #25 - Potatoes

Monday, December 03, 2012

From pasta and cheese to mayo and beer, ivillage.com asked nutrition experts to share what some may consider as unhealthy foods that may actually be better for the body than we realize. Read on for the good news from www.ivillage.com/foods-a


Potatoes are often vilified as junk food (when they show up in our diets in the form of french fries), but the truth is they provide lots of great nutritional benefits. Potatoes offer several important nutrients including vitamin C, B vitamins, iron, calcium, potassium and fiber, says Sass. And cooked, cooled potatoes are a source of a fat-burning carb called resistant starch, which may help you burn more fat. "Like fiber, resistant starch fills you up, but it doesn't get digested and absorbed, and studies show that it triggers your body to burn more fat. One study found that replacing just 5.4 percent of total carbohydrate intake with resistant starch resulted in a 20 to 30 percent increase in fat burning in the hours after a meal." Enjoy them in this healthy, chilled potato salad to take advantage of their fat-burning resistant starch.

Being of Irish heritage, I luv my potatoes and they're the only white carb I can't and won't give up. And now that I've learned about "resistant starch" well I can really enjoy potato salad - all things being in moderation, of course!!

shares a "Healthy Potato Salad" recipe that's been "triple-tested at the Good Housekeeping Research Institute".

Our healthy take on potato salad is now our favorite recipe. This slimmed-down salad (minus 50 calories and 7 fat grams per serving) has just the right level of tangy flavor and no gloppiness. We used light mayo (and less of it than the regular stuff) and swapped whole milk for low-fat buttermilk to keep it moist.

Serves: 10
Yields: 6 cups
Total Time: 35 min

3 pound(s) Yukon Gold potatoes, peeled and cut into 1-inch chunks
1 1/4 teaspoon(s)salt
1/4 tablespoon(s) coarsely ground black pepper
3/4 cup(s) buttermilk
1/4 cup(s) light mayonnaise
2 tablespoon(s) snipped fresh dill
2 tablespoon(s) cider vinegar
1 tablespoon(s) Dijon mustard
2 green onions, thinly sliced

1. In 4-quart saucepan, combine potatoes, 1 teaspoon salt, and enough water to cover; heat to boiling on high. Reduce heat to medium-low; cover and simmer 10 minutes or until potatoes are just fork-tender.
2. Meanwhile, in large bowl, whisk buttermilk with mayonnaise, dill, vinegar, Dijon, green onions, 1/4 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper.
3. Drain potatoes well. Toss hot potatoes with buttermilk mixture until coated. (Mixture will look very loose before chilling.) Cover and refrigerate potato salad at least 2 hours or overnight to blend flavors and cool slightly, stirring gently after 1 hour.

Nutritional Information per serving:
Calories - 150
Total Fat - 2 g
Saturated Fat - 0.5 g
Cholesterol - 3 mg
Sodium - 200 mg
Total Carbohydrate - 29 g
Dietary Fibre - 2 g
Sugars --
Protein - 3 g

"Only two things in this world are too serious to be jested on, potatoes and matrimony." ~ Irish saying

"Money is the root of all evil, and yet it is such a useful root that we cannot get on without it any more than we can without potatoes." ~ Louisa May Alcott, novelist (1832-1888)

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