Potatoes, how to make them? Recipe tips and health benefits

Potatoes, how to make them? Recipe tips and health benefits

Potatoes are a key food in many dishes, being easy to prepare and rich in vitamins! Discover its health benefits.

It’s very difficult to find someone who doesn’t like potatoes, isn’t it? The vegetable, in addition to being loved by many, is rich in nutrients, such as vitamin C, B vitamins and vitamin B6. Furthermore, they are a source of potassium, iron and magnesium.

There are doubts about the origin of the vegetable, but according to Embrapa – Brazilian Agricultural Research Corporation, potatoes originate from the Peruvian and Bolivian Andes.

Among the most consumed types are English potatoes, sweet potatoes, yacon potatoes, baroa potatoes and asterix potatoes. In the meantime, check out tips on how to prepare each of them and what their benefits are.

English potato

Many agree that the English potato, in fact, should be considered Brazilian, because this type is the most common in Brazilian homes. Its use is varied, however, it tends to be used more cooked, roasted or in soups and broths.

However, despite being a great source of potassium, consumption of this type of potato is not recommended for people looking to lose weight or who have diabetes. After all, potatoes have the highest glycemic index, which increases blood glucose (sugar).

Leek soup with English potatoes

Ingredients

• 6 sliced ​​leek stalks;
• 2 tablespoons of butter;
• 1.5 liters of vegetable or meat broth;
• 8 medium peeled potatoes;
• Salt and black pepper to taste.

Preparation mode

• First, in a deep pan, sauté the leek in butter until soft;
• Soon after, add the broth and vegetables and cook until they reach the desired consistency;
• Squeeze the potatoes and add the puree to the soup;
• Season with salt and pepper;
• Finally, boil for another 5 minutes and serve.

Sweet potato

Featured in the fitness world, sweet potatoes are rich in fiber, therefore offering more satiety than other types. Furthermore, despite being sweet, it has a low glycemic index, as a result of which it ends up being recommended in diets by nutritionists.

Rich in protein, sweet potatoes also contain vitamins A, E, C and K and B complex. Check out a delicious recipe below, recommended for post-workout consumption.

Sweet potato puree

Ingredients

• 3 medium sweet potatoes;
• 2 tablespoons of butter;
• ½ teaspoon of salt;
• 1 cup (tea) of water for cooking;

Preparation Mode

• Immediately after washing, drying and peeling the potatoes, cut into thick slices and transfer to a pan with water;
• Place over high heat and add ½ teaspoon of salt;
• Let it boil for about 20 minutes or until soft;
• Then, remove them and beat with a mixer until they become a smooth cream or, if you prefer, use the juicer;
• Lastly, add all the ingredients and seasonings to the butter and mix well until it reaches the desired consistency.

Yacon potato

Known as “potatoes for diabetics”, yacon potatoes are famous for helping to reduce blood glucose levels. According to professionals, anyone who wishes to use yacon for these purposes should frequently consume 100g of the food.

It can be consumed cooked, in bread or even raw in a salad. It is rich in fiber and has a moderately sweet flavor.

Apple juice with yacon potatoes

Ingredients

• 1 apple;
• ½ yacon;
• Juice of ½ lemon;
• Ice water (desired quantity).

Preparation mode

• First wash, peel and cut the potato and apple into cubes;
• Mix all ingredients in a blender;
• Finally, pour the juice into a glass with ice and serve.

Baroa Potato

Also known as mandioquinha, the baroa is another popular figure in the fitness world. Rich in phosphorus and vitamins A, B and C, it is usually consumed cooked or in purees.

In the same way as the rustic sauté, check out a different and delicious recipe for sautéed cassava below.

Sautéed cassava

Ingredients

• 3 mandioquinhas (baroa);
• 2 garlic cloves;
• 3 tablespoons of butter;
• 4 sprigs of parsley;
• Salt to taste.

Preparation mode:

• First, peel, wash and cut the cassava into cubes, transfer to a pan, cover with water and place over high heat. Finally, let it cook for 15 minutes;
• At the same time, chop the garlic and parsley;
• Afterwards, drain the mandioquinhas, place them in a frying pan with butter and heat, season with salt and cook for around 10 minutes;
• Lastly, add the garlic and stir for another 2 minutes, then turn off the heat and serve with chopped parsley.

Asterix Potato

With different characteristics from the others, the asterix has a pinkish skin and a yellowish interior. Furthermore, it is rich in vitamin C, minerals and dietary fiber.

This type of potato is known for being very good fried, and is therefore widely used to produce French Fries (frozen pre-fried), this is because it has a high starch content.

Fried asterix with skin

Ingredients:

• 1kg the asterix;
• 3 cloves of garlic;
• 1 teaspoon of dried thyme (5 grams)
• 1 liter of oil;
• Rosemary, black pepper, spicy paprika, oregano and salt to taste.

Preparation mode:

• First wash, dry and cut the potato into thick strips with the skin;
• Then, cover a pan with water, add salt to taste and let it boil for 6 to 10 minutes;
• Then, in a bowl, mix all the seasonings;
• After complete cooking, place the vegetable together with the oil in a pan and fry well;
• Finally, when they are golden, remove them and place them to dry. Afterwards, sprinkle the seasoning over them and serve.

Health benefits

1. Improves the appearance of the skin. Due to its vitamins A, C and E, B vitamins, calcium, magnesium, potassium and antioxidants such as anthocyanin, the vegetable is an excellent ally for maintaining healthy skin;
2. Soothes inflammation. Potatoes have bioactives, such as quercetin, therefore, they act on the de-inflammatory process;
3. Facilitates digestion. Potatoes consumed boiled or roasted with their skins stimulate enzymes, thus contributing to better digestion. Likewise, it reduces gastrointestinal problems;
4. Improves brain functioning. Due to its B vitamins, such as dopamine, which is part of the group of neurotransmitters, this vegetable is essential for good brain function;
5. Improves the cardiovascular system. Among the options richest in fiber and which contribute to preventing cardiovascular diseases is sweet potato;
6. Good for the kidneys. Potatoes are rich in magnesium, therefore, they help maintain the proper functioning of the kidneys, preventing kidney stones from forming.

After all, how to use potatoes for your skin? Cook the potatoes, remove them and use the cooking water to treat pimples and blemishes.

Finally, did you like this article? So, take the opportunity to also check out: Vegan yogurt – 10 economical and delicious recipes to make at home

Sources: Ana Maria Braga, Gshow, Minha Vida, Receiteria, Panelinha, Tudo Gostoso, Uol.
Image Sources:Ana Maria Braga, Folha do Vale, Gourmet a Dois, Stock Adobe, Webrun, Shutterstock.