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.
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
With all this cold weather we have been having lately, and the next batch of snow rolling in today, I can't help but want to make soup.
This soup is a family favorite and it is packed with nutrition. I call this recipe a "Labor of Love." It's actually pretty easy, it just takes a good afternoon at home to get the most out of it. So pick a nice snowy day.
The key to this soup is the homemade Bone Broth. I highly recommend Craig Fear's "How to Make Bone Broth 101."
"Good broth will resurrect the dead." South American Proverb
As the proverb states, bone broth, when made correctly, is packed with minerals such as Calcium, Magnesium and Phosphorus. Although the proverb may be an exaggeration, there are many cultures that value good broth as not only delicious, but also medicinal.
Not only is broth full of minerals and vitamins, it also aids in digestion, boosts the immune system, and contains Glucosamine and Chondroitin which can decrease joint irritation and inflammation.
Parsley (Petroselinum crispum) contains extremely high amounts of Vitamin K (1366% DV), high amounts of Vitamin A, C, and Mineral Iron.
Medicinally Parsley has the benefits of...
Thyme (Thymus vulgarus) is rich in Vitamin A, C, and Minerals Iron and Manganese. It also provides 125 mg of Omega 3 fatty acids per ounce.
Medicinally Thyme has the benefits of...
Bay Leaves (Laurus nobilis) are extremely high in Vitamin A (6185 IU/206% DV), high in Vitamin C, Folic Acid, extremely high in Iron (43mg/537% DV), Manganese (43mg/355% DV), and high in Calcium, Copper, Zinc and Magnesium.
Medicinally Bay has the benefits of...
Spinach provides high amounts of Vitamin K (181% DV), Vitamin A (56% DV), Minerals Manganese, Iron, and Calcium.
Celery provides Vitamin K, and Mineral Potassium.
Carrots provide high amounts of Vitamin A (41% DV).
English Peas provide high amounts of Vitamin C (97%), Vitamin K (45%), and high amounts of Vitamin A, Folate, Thiamin, and Minerals Manganese, Phosphorus, Copper, Iron, Magnesium, Zinc.
Mushrooms provide Vitamin D, Riboflavin, Niacin, and Minerals Selenium, Copper, Phosphorus and Potassium
In a large stock pot put whole chicken, giblets, peppercorns, bay leaves, thyme and apple cider vinegar. Cover completely with water. Bring to a boil and let cook uncovered for 1 hour, or until meat is able to be pulled apart. (I know most recipes call for a single bay leaf, but I find that you never get the flavor out of it, and I personally love the flavor bay leaf offers)
Remove chicken and let cook in a colander. While chicken cools, chop parsley, celery, carrots, and onion. Remove thyme stems from broth and add in chopped vegetables, peas, and salt. Return to a simmer.
When chicken is cool enough to handle, debone and shred chicken meat. )I am not one to waste, so I typically keep the skin and gristle for my dog. She knows the routine and waits patiently for her serving of chicken soup.)
Add the shredded chicken back to the pot and simmer, covered, until vegetables are tender, 45 min.
During the last 15 minutes of cooking at the spinach and mushrooms.
There you have it! A super healthy, super tasty soup from the bare bones (literally). This soup stores well and can be reheated later in the week for lunches as well. This soup makes about 8 hearty bowls.