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.
My 6 year old loves this recipe. It is one of her favorite things to take in her lunch box (just the salad, no bread is how she prefers it). It's very simple to make and it great for potlucks, or large get-together's.
Wednesday's, the Whole Foods in Fort Collins has their rotisserie chicken sale. This is typically when I pick one up, if I don't make a roasted chicken at home. Its easy and flavorful. You can easily roast a whole chicken in the crockpot, come home, shred it, make your salad and have a quick dinner. (I love my crockpot, what a time saver) Crockpot Rotisserie Chicken
The key to this dish is a good quality mayo. If you are on top of things, you can make your own fairly easily. If you are more like me, you prefer to buy a good quality mayo. Homemade Mayo
Let chicken cool slightly. Pull apart and shred meat. Place in a large bowl.
Cut leek in half. Using only the white portion, slice. Add to bowl
Cut grapes into quarters. Add to bowl
Dice water chestnuts. Add to bowl
Poor in 1/4 cup of chicken drippings, add mayo and mix thoroughly. Season with additional salt and pepper if needed. Let sit at least 1 hour, preferably overnight.
GI: 43 GL: 3
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.