The poor potato has gotten quite the bad rap over the last couple of decades, but it is not as bad as it seems.
A Little Potato History
The lowly potato hails from the South American regions of Peru and Bolivia, and has been a staple in the diets of these regions for over 10,000 years. Traditionally potatoes were naturally freeze dried into Chuno.
It was only after the Spanish conquistadors arrived in South America, that the Potato made it's way to the rest of the world.
A Little Potato Nutrition
Yes, potatoes are a super starchy vegetable, that has a high glycemic index. And, sadly, that is what is it is most known for. Probably because we peel them, and fry them more often than using them whole.
Nutritionally they are full of Vitamins, Minerals and Phytonutrients
Potatoes Contain 30+% of your daily B6
B6 is necessary in the formation of blood cells, metabolism of carbohydrates, production of neurotransmitters, and aid in Liver detoxification processes
Potatoes Contain 25+% of your daily Potassium
Potassium is necessary for regulating blood pressure, reduced risk of kidney stones, neutralizes acidic food in your diet, and is an important electrolyte for the cells
Potatoes Contain 20+% of your daily Vitamin C
Vitamin C is necessary for proper immune function, in the formation of collagen, in the production of neurotransmitters, and in reducing inflammation
Potatoes Contain 20+% of your daily Copper
Copper is necessary to reduce nerve inflammation, in the formation of enzymes, in the formation of collagen, in the formation of red blood cells, and carbohydrate metabolism
Potatoes Contain 15+% of your daily Manganese
Manganese is necessary for proper bone formation, in the formation of collagen, skin protection from UV rays, and in the formation of enzymes used to regulate blood sugar
Potatoes Contain 15+% of your daily Phosphorus
Phosphorus is necessary in the formation of DNA and gene expression, for the strength of bones, and in the processes of cell energy, balancing body pH
Potatoes Contain 15+% of your daily Vitamin B3 Niacin
Vitamin B3 Niacin is necessary in the metabolism of proteins, fats and carbohydrates, in DNA repair, for stress responses, for balancing blood cholesterols, and in skin formation and healing
Potatoes Contain 15+% of your daily Vitamin B5 Pantothenic Acid
Vitamin B5 Pantothenic Acid is necessary for the metabolism of carbohydrates and fats, in the formation of cholesterol based hormones, in blood cell formation, in the formation of adrenal hormones, for moisturizing the skin and skin healing, in the formation of neurotransmitters, and in the metabolism of drugs and medication
Potatoes Contain 15+% of your daily Fiber
Fiber is necessary for proper digestion, probiotic balance and growth, as fuel for intestinal cells, for balancing blood cholesterol, and for balancing the digestion of fats and carbohydrates
Potatoes Contain Kukoamines
Kukoamines are phytochemicals that are being researched for the their effects on reducing blood pressure. Kukoamines were previously only discovered in Goji Berries (a TCM herb). They are also shown to protect your body from the harmful compounds formed from high temperature cooking meat.
Crockpot Dairy Free Potato and Leek Chowder
In a crockpot, add the leeks, potatoes, thyme, garlic, and cover with chicken broth. Set on low for 8 hours.
Stir, and slightly mash potatoes. Season with salt and pepper. Add in Potato Flakes and let sit 15 minutes.
Top with fresh parsley, bacon, and green onions.
Low Glycemic Pecan Pie
Preheat oven to 350
Mix the Sugar, Brown Rice Syrup, and Butter until creaming. Add 1 egg at a time until incorporated. Add Vanilla and Salt. Fold in Pecans and pour into uncooked pie crust. Bake at 350 for 45 minutes, or until brown and bubbly.
Let cool slightly before serving
Coconut Green Curry Grilled chicken
In a bowl, mix coconut milk, curry paste, fish sauce, lime juice, basil and season with salt and pepper. Add Chicken and coat. Let marinate all day, at least 6 hours.
Grill until cooked through.
Warm Broccoli and Brussels Sprout Salad
Cut broccoli into florets, and steam until tender crisp.
Cook bacon and reserve grease.
In a bowl mix Dijon and Vinegar until smooth, add 1 tbsp of reserved bacon grease and blend. Add in broccoli, brussels, apples and mix well. Top with almonds and crumbled bacon. Serve warm.
Walnut Baked Sweet Potatoes
Preheat oven to 350
Pierce sweet potatoes with a fork. Massage the outside with oil. Place in oven unwrapped, with a baking sheet underneath. Cook until soft and juices are flowing. Remove, cut open and drizzle each with 1/2 Tbsp Walnut Oil and sprinkle with walnuts and salt.
Apple Cinnamon Almond Flour Crepes
Heat a skillet over medium heat. 1/2 Tbsp Coconut Oil, Apple, and sprinkle with cinnamon. Cook until apples are soft and fragrant. Set Aside
In a bowl add Almond Flour. Add one egg and 1/2 the milk, mix till smooth. Add the remaining egg and milk, mix till smooth. Add Vanilla and blend. Heat a crepe pan over medium heat. Add 1/4-1/3 Tbsp Coconut oil. Pour half the crepe batter into the center of the pan. Using a crepe tool, spread the batter evenly. Once it begins to brown and solidify, flip. Fold on pan and remove. Repeat.
Top Crepes with Apple Mixture and Sprinkle with Chopped Almonds
Apple pie is one of the halmarks of fall. The delicious aroma of sugar, cinnamon and apples baking in the oven...ahhhh! I don't know about you, but the colder weather spurs me to bake, and bake I must.
My take on the apple pie gives it a rustic feel, and cuts a large amount of the sugar, without sacraficing the warmth and flavor. It is also a great way to get the kids to help out in the kitchen.
When I am looking to make meals healthier, for my family and for clients, I don't deprive myself of the things I love...like pie...but I do modify it with quality, nutrient rich, and sugar low ingredients.
To start this recipe, we must start with the crust. Now making a healthier version of pie crust is a little bit daunting, but doable. I start by cutting out the flour, and replacing it with a combination of Almond Flour and Coconut Flour. Both of these are nut flours, and as such contain a large amount of nutrients.
Health Benefits of Almonds:
Health Benefits of Coconut:
Grass Fed Butter is a staple in my kitchen. The flavor is more robust than basic butter, and once you see the bright orange color, you'll be hooked on the sheer beauty of it. Who knew butter could be so pretty. Grass Fed Butter is wortht the price, it is full of hard to find nutrients such as B12/Vitamin D/Vitamin K2/Vitamin E/Animal Sourced Vitamin A/Omega 3 Fatty Acids/Good Cholesterol/and more...
Raw, Unfiltered Honey, is the only honey I use. The pasturized and filtered verson are just sugar, but the raw, unfiltered honey contains propolis. Propolis is a natural anti-inflammatory, and antimicrobial. Raw honey is also host to a variety of beneficial enzymes, and nutritents, but only if it is raw and unfiltered. Ingredient quality!
Cinnamon Whipped Coconut Cream
This recipe comes from my blog series "Planning Nutritionally for Labor and Delivery Part 4 - Cervical Ripening"
I think it's great to have versatile recipes. Ones that you have a base knowledge of and can modify based on the ingredients you have on hand. Sweet potato hash is one of those for me. It can be breakfast with eggs, it can be dinner with sausages, and it can be changed up with different added veggies; kale, brussels, poblanos, etc...
This recipe is from my article series "Planning Nutritionally for Labor and Delivery Part 4"
Starchy sweet potatoes help in the production of hyaluronic acid, which is essential for labor and delivery. It is also important for aging, as the hyaluronic acid keeps our skin soft and pliable. This is why it is used as skin serums to reduce wrinkles.
Sweet Potato and Kale Hash
Makes 4 servings
If you are following along on my newest article series "Planning Nutritionally for Labor and Delivery Part 2" this is the recipe for my Miso Wonton Soup.
We love soup at our home. The kids get very excited about wonton soup too. Who doesn't like sesame ginger broth with doughy dumplings? Of course, nothing with me is simple. I always have to up it a little, nutritionally speaking.
So, I took the simple wonton soup and make it dense with fermented miso, and added veggies.
This would be a good soup, not only for those who are gearing up for Labor and Delivery, but for those who are postpartum, or just looking for a healthy, easy soup recipe the kids will love.
Miso Wonton Soup
**I used carrots and zucchini in this version, but you could use any that you have on hand; asparagus, broccoli, kale, etc...
*** Need a recipe for GOOD Kim Chi....CLICK HERE
Makes 4 servings
Nutrition is the Foundation of Health
Here you will find recipes that I have personally tested and that fit with my idea of a healthy diet. I like to follow the teachings of Dr. Weston A Price, but know that it can be difficult. So, many of these recipes follow the Weston Price Foundation view of nutrition and others are a jumping off point for those trying to incorporate new and healthy recipes into their diet.