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.
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