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chicken breast and veggie recipe

Stuffed Chicken Breasts With Dutch Oven Italian Veggies

I have a cast iron dutch oven and I love it. It’s a wonderful way to slow cook a lot of veggies and turn them into a delicious meal.  I started with a refrigerator drawer full of  veggies and some chicken breasts. Not feeling like grilling or cooking it in the instant pot I decided to go old school and use my oven. 

This recipes combines a flavorful stuffed chicken breast with the oven roasted vegetable medley, and makes a satisfying and tasty  meal. You can always change the vegetables in this. Sometimes it’s fun to pull out whatever you have in the fridge and put it together.  

If you have leftovers I think that’s a great thing.  These veggies are even better the next day after the flavors have had a chance to meld together even more.

 

chicken breast and veggie recipe

Stuffed chicken breasts with Dutch Oven Italian veggies

Ingredients
  

  • Stuffed Chicken Breasts

    4 boneless, skinless chicken breasts

    Sea salt and pepper

    1/2 cup sun-dried tomatoes in oil, chopped - keep the oil

    2 tablespoons fresh basil, chopped

  • Dutch Oven Veggies

    1 Japanese eggplant, diced

    2 cups cabbage, thinly sliced (I used napa cabbage)

    1 cup mushrooms, diced

    1 bell pepper, diced

    1 yellow onion, diced

    1 15-ounce can diced tomatoes

    2 cloves garlic, minced

    3 tablespoons olive oil

    1 tablespoon dried parsley

    1 teaspoon dried thyme

    1 teaspoon dried rosemary

    Salt and pepper, to taste

Instructions
 

  • Preheat oven to 400°F
    In a dutch oven combine veggies, herbs, and olive oil, toss to coat well
    Place dutch oven, uncovered, in the oven
    Cook for 30 minutes, stirring every 10 minutes to thoroughly mix the veggies
  • Lightly oil a small baking tray or dish large enough to hold the chicken breasts
    Butterfly the chicken breasts and open
    Season with sea salt and pepper
    Sprinkle one side of the chicken breasts generously with sun dried tomatoes and their oil
    Add a generous sprinkling of chopped basil on top of the sun dried tomatoes
    Close the chicken breasts
    Oil a large skillet and heat to medium high
    Sear chicken for 3-4 minutes on each side to cook lightly
    Then transfer to baking tray and add to the oven
    Cook chicken for 20 minutes or until fully cooked
  • After removing the chicken from the oven let it rest for 5 minutes and then dice into bite sized pieces.
    Serve by ladeling veggies into a bowl and top with diced chicken.
    Enjoy!

Quick Curry In A Hurry

I'm a fan of finding delicious and easy ways to use leftovers. This particular curry meal is a new favorite. I had too much leftover cooked chicken thighs and we weren't in the mood for the same meal on repeat. I'm sure you understand.
 
One of the best ways to avoid food fatigue is to take ingredients that have already been cooked and simply re-assemble them in a new, interesting, and delicious manner.
 
I served this over freshly steamed cauliflower although it could as easily be served over rice or quinoa.
 
This curry dish turned out to be a big hit and I'll definitely be making it again. I may even be tempted to cook extra chicken just so I have leftovers to go in this dish.
 

chicken curry with green beans

Quick Curry In A Hurry

Ingredients
  

  • 2 Tablespoons olive oil
  • 1/2 cup diced yellow onion
  • 2 large cloves garlic, diced (note: I had leftover roasted garlic which was a wonderful addition)
  • 1 1/2 Tablespoon tomato paste
  • 2 teaspoons curry powder
  • 1/3 cup coconut milk (preferably with cream)
  • 1 cup water
  • sea salt and fresh ground pepper to taste

Instructions
 

  • 2 cups cooked chicken, cut into bite size pieces
  • 1 cup cooked vegetables (I used green beans)
  • Heat the oil in a pan, and saute the onion until golden and slightly soft
  • Add garlic and saute 1 minute until fragrant
  • Add tomato paste, curry powder, and coconut milk, stirring to combine thoroughly
  • Add water, stirring to combine thoroughly
  • Season sauce to preference
  • Add chicken and vegetables, reduce heat to a simmer and cook 3-4 minutes until hot
  • Instant Pot Steamed Cauliflower
    Add 1 cup of water to the Instant Pot
    Add a steamer basket
    Wash and trim and entire head of cauliflower, then cut into florets
    Add florets to steamer basket
    Seal and bring to pressure for 1 minute
    Quick release
    Remove steamer basket from IP and serve immediately

 
 
health benefits pumpkin seeds

The Health Benefits Of Pumpkin Seeds

Each year around Halloween, Americans buy, and discard, massive numbers of pumpkins. It makes me really sad to see this because pumpkins aren’t just a pretty Fall decoration, they’re a delicious and nutritious food Instead of pitching the pumpkin I believe you should eat it. 

Health benefits of pumpkin seeds

health benefits pumpkin seedsIf you use pumpkin, from the whole pumpkin, not from a can, in your healthy recipes, don’t forget about the seeds! Pumpkin seeds are wonderful. Just like the flesh of the pumpkin, they have a great nutritional profile, and they’re super delicious.

High in fiber, healthy fat, and protein, 100g of pumpkin seeds also contain the Recommended Daily Allowance (RDA) of the following:

  • Folate – 15%
  • Pantothenic Acid – 15%
  • Potassium – 17%
  • Thiamin – 23%
  • Niacin – 31%
  • Zinc – 71% RDA
  • Iron – 110%
  • Magnesium – 148%
  • Copper – 149%
  • Phosphorus – 176%
  • Manganese – 198%
  • Vitamin E – 237%

It is possible to buy raw or sprouted pumpkin seeds at the grocery store. But if you’re already cutting up a pumpkin why not make your own.  That way when you clean it out you can make use of the seeds rather than throwing them in the garbage.

health benefits pumpkin seeds

Roasting Pumpkin Seeds

Instructions
 

  • Preheat oven to 170°F
  • Separate pumpkin seeds from the stringy insides of the pumpkin
  • Rinse well to remove all fibers
  • Dry slightly and then toss with olive oil to lightly coat seeds
  • Season as desired with salt, pepper, curry powder, or other spices
  • Layer seeds onto a baking sheet
  • Roast for 15-17 minutes until seeds are slightly golden
  • Remove from oven, cool completely, store in anairtight container

Pumpkin seeds are wonderful as a snack, tossed into smoothies (be careful about the spices if you do this, sprinkled onto salads or soups, or used in baked goods. However, you use them, enjoy them for the fabulous flavor and great health benefits.

 

pumpkin mousse

Maple Pumpkin Mousse

One of my favorite things about autumn is the shift to those richer, deeper flavors that come from root crops and squashes.  And although maple syrup is more of a late winter-early spring food it's a perfect accompaniment to these fall foods making this a season of delicious dishes.

This fabulously tasty maple pumpkin mousse is a perfect fall dessert as it combines flavors that truly signify this season of the year. Plus it's made with pumpkin, a wonderful squash that deserves to be used for more than making pie. 

Health benefits of pumpkin

Pumpkin is an amazingly nutrient dense food and provides exceptionally high levels of vitamin A.  In addition to that it also contains Vitamin B2, Vitamin C, Vitamin E, Potassium, Iron, Manganese, and Copper.  Your micronutrient status is a key indicator for health and adding good food sources of vitamins and minerals has been linked to better immune system function. That makes choosing pumpkin, among other vegetables, a good choice.

As well as all of the vitamins and minerals pumpkins are a great source of antioxidants such as beta-carotene, alpha-carotene, and beta-cryptoxanthin. This antioxidant profile may help protect your skin against sun damage. Studies also show that a diet rich in beta-carotene is positively associated with appearance. In other words, people who ate more were perceived to be more attractive. [pass the pumpkin please]

When it comes to your eyesight pumpkin may be beneficial there as well.  High levels of beta-carotenes have been shown to potentially reduce the risk of developing cataracts. Pumpkin is also rich in lutein and zeaxanthin both of which are beneficial for your eyes.

Eating pumpkin

But the best part, of course, is how wonderful pumpkin tastes and how versatile it is. I'm a big fan of including it in both sweet and savory dishes.  It's wonderful in a soup, baked into muffins, quick breads, and pancakes. And, of course, pumpkin is amazing in desserts.

This mousse is one of my favorites. It is super simple to whip up and sets up in an hour.  For maple syrup I strongly encourage you to spend the money and get the real stuff.  If you really like maple syrup get the dark stuff.  This is one area where you don't want to skimp by getting the store bought fake maple-flavored syrup.

The one challenging part of this recipe is the gingerthin cookies that you need to garnish the mousse.  Luckily they freeze well so I recommend making a batch at the beginning of the season and storing them in the freezer.

pumpkin mousse

Maple Pumpkin Mousse

Servings 4 -6

Ingredients
  

  • 1 pint organic heavy whipping cream
  • 6 tablespoons maple syrup divided
  • 1 15-oz. can pumpkin purée – note: not pumpkin pie filling, just puree
  • 8 ounces organic cream cheese, softened and cubed
  • 2 tablespoons pumpkin pie spice
  • 1 teaspoon vanilla extract
  • 1/3 cup organic half & half
  • Toppings:

    Pecans, chopped

    Ground cinnamon

    Gingerthins

Instructions
 

  • In a large chilled bowl beat the heavy whipping cream until doubled in size
  • Add 2 tablespoons maple syrup, continue beating until light and fluffy
  • Cover and rest in the refrigerator
  • In a large bowl mix together the pumpkin purée, cream cheese, pumpkin pie spice, vanilla extract, and remaining maple syrup until fully combines
  • Transfer to individual ramekins or serving dishes – this is lovely served in large mouth wine goblets
  • Place containers in the refrigerator to chill for for a minimum of one hour
  • When ready to serve, remove containers from the refrigerator and top with maple whipped cream, pecans, a sprinkle of ground cinnamon, and gingerthins.  The gingerthins can be tucked into the dessert, or crumbled and sprinkled on top.

Barb's Gingerthins

Created by my friend Barb, this is a wonderful gingersnap-type recipe which is perfect for the fall season.  As mentioned above, it does freeze well.  However be warned, these cookies are addictive, I've found they're just as good frozen as at room temperature.  If you're like me,  you may need to have someone hide them in the freezer until you need them for desserts.

Ingredients
  

  • 3 sticks organic unsalted butter
  • 2 cups organic cane sugar or coconut sugar
  • 2 eggs
  • 2 teaspoons baking powder
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground cloves
  • 5 cups gluten free flour (I prefer King Arthur's blend

Instructions
 

  • Melt butter
  • Mix with sugar until fluffy
  • Add eggs one at a time
  • Add baking powder and spices
  • Add flour until mixture is fully combined
  • Let dough sit in the refrigerator for 20 minutes while preheating the oven to 350°F
  • Make small teaspoon sized balls and place on an un-greased cookie sheet
  • Optional – if desired roll the cookie balls in cinnamon sugar first (7 parts sugar to 1 part cinnamon)
  • Bake 8-10 minutes
  • Let cookies sit 1-2 minutes on the cookie sheet before transferring to a rack to cool

Sources

 

Stahl, Wilhelm, and Helmut Sies. "Β-Carotene And Other Carotenoids In Protection From Sunlight". The American Journal Of Clinical Nutrition, vol 96, no. 5, 2012, pp. 1179S-1184S. Oxford University Press (OUP), doi:10.3945/ajcn.112.034819.

Maggini, Silvia et al. "Selected Vitamins And Trace Elements Support Immune Function By Strengthening Epithelial Barriers And Cellular And Humoral Immune Responses". British Journal Of Nutrition, vol 98, no. S1, 2007, pp. S29-S35. Cambridge University Press (CUP), doi:10.1017/s0007114507832971. 

Stephen, Ian D. et al. "Carotenoid And Melanin Pigment Coloration Affect Perceived Human Health". Evolution And Human Behavior, vol 32, no. 3, 2011, pp. 216-227. Elsevier BV, doi:10.1016/j.evolhumbehav.2010.09.003. 

Wang, Aimin et al. "Association Of Vitamin A And Β-Carotene With Risk For Age-Related Cataract: A Meta-Analysis". Nutrition, vol 30, no. 10, 2014, pp. 1113-1121. Elsevier BV, doi:10.1016/j.nut.2014.02.025. 

ZX, Wang et al. "[Comparison Of Lutein, Zeaxanthin And Β-Carotene Level In Raw And Cooked Foods Consumed In Beijing]". Zhonghua Yu Fang Yi Xue Za Zhi [Chinese Journal Of Preventive Medicine], vol 45, no. 1, 2011, p. ., https://pubmed.ncbi.nlm.nih.gov/21418822/. 

 

Quinoa Green Apple Salad

Quinoa Green Apple Salad

3 from 1 vote
Servings 4

Ingredients
  

  • 2 Granny Smith apples, washed, cored, and diced
  • 1 cup Italian flat leaf parsley, washed, and chopped
  • 6-8 leaves fresh mint, washed and chopped
  • 6-8 leaves fresh basil, washed and chopped
  • 1 cup arugula, washed, destemmed, androughly chopped
  • Juice of 1 lemon (about 3 tablespoons)
  • ¼ cup organic extra virgin olive oil
  • sea salt to taste
  • Optional: garnish with halved fresh grapes

Instructions
 

  • In a large bowl combine apples, arugula,and herbs, mixing well
  • Gently mix with quinoa
  • In a separate container mix together lemonjuice, olive oil, and salt until fully combined
  • Pour dressing over salad and toss gently
  • Serve immediately
instant pot rice pudding

Simple Instant Pot Rice Pudding

A creamy, custardy Instant Pot rice pudding makes a wonderful and delicious dessert.  Paired with fresh berries, whipped cream, and a little spice, it’s a fabulous finish to a meal.  The best part is that it’s so easy to make in an Instant Pot that this might just become your favorite dessert. 

While you may think this one is a little strange because of the olive oil, it helps make the rice cook properly, and you won’t even notice the subtle undertones of olive oil once you’ve added the other ingredients.

It is important to use arborio rice for this recipe. It’s a short grain rise with wonderful qualities and is often used for making risotto.  In a rice pudding, it contributes that creamy quality which makes the dish to fabulous.

Simple Instant Pot Rice Pudding

Prep Time 5 minutes
Cook Time 25 minutes
Servings 4 -6

Ingredients
  

  • 2 tablespoons extra virgin olive oil
  • 1 cup Arborio rice, rinsed and well drained
  • 2½ cup almond milk, divided
  • 2 tablespoons maple syrup
  • 1 ½ teaspoons real vanilla extract
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon salt
  • 2 large eggs

Instructions
 

  • Add olive oil to Instant Pot (IP) set to “Sauté”
  • Adjust the heat to normal, add rice and stir until well coated in oil and lightly toasted, about 2 minutes
  • Turn off IP off, add 2 cups almond milk, maple syrup, vanilla extra, cinnamon, nutmeg, and salt, stirring well to combine
  • Secure lid and lock into place, set to “Manual and “high” with cook time set to 10 minutes (be sure to set he pressure valve to “Sealing”
  • While IP is working whisk together eggs with ½ cup almond milk and set aside
  • When IP cooking is complete turn off IP, natural release for 15 minutes and then manual release remaining pressure
  • Unlock and take off lid
  • Remove one heaping tablespoon of the hot rice mixture, add it to the beaten eggs and stir well to combine and temper the mixture
  • Repeat with another spoonful of rice
  • Slowly whisk the tempered egg mixture into the rice mixture
  • Press “Saute” button and adjust heat to “normal”
  • Stir continually until pudding thickens and egg mixture is fully incorporated, about 3-4 minutes
  • Turn off IP and immediately remove liner pot to prevent possibility of scorching
  • Allow pudding to cool slightly
  • Transfer to serving dishes and either place in refrigerator to cool or serve immediately
  • This rice pudding can be served warm or chilled garnished with fresh fruit and a dollop of whipped cream
  • If desired drizzle with maple syrup
    Enjoy!

sheet pan fajitas

Sheet Pan Fajitas

When you’re looking for a meal that’s fast, fun, and flavorful, there’s nothing like fajitas. Preparing it on a sheet pan is even better; it makes cooking simple and cleanup a snap. If you’ve never made fajitas before don’t be tempted to use a nice cut of top round.  This recipe really does best with flank steak.
sheet pan fajitas

Sheet Pan Fajitas

Equipment

  • I use a three-quarter size pan for the particular recipe plus a silpat baking mat to everything spreads out nicely and nothing sticks

Ingredients
  

  • 1 1/2 pound flank steak, sliced thinly
  • 3-4 bell peppers, cleaned and sliced into strips (I like to use a variety of colors)
  • 1 large red onion, sliced thinly
  • 2 Tablespoons olive oil
  • 1 Tablespoon ground cumin
  • 2 teaspoons chili powder
  • 1/2 teaspoon cayenne pepper (more if you like it spicier)
  • 1/2 teaspoon red pepper flakes (more if you like it spicier)
  • sea salt and fresh ground pepper to taste
  • Garnish:1/2 cup fresh cilantro, chopped1 large lime, sliced1 large avocado, peeled, pitted, and sliced

Instructions
 

  • Preheat the oven to 400°F
  • Place the silpat on the sheet pan and set aside
  • Combine all ingredients in a large bowl and toss until well coated
  • Spread ingredients on the sheet pan in a layer and roast 15-20 minutes until steak is done to your preference
  • When serving lay out fajitas on Siete tortillas or romaine lettuce leaves, garnish, roll or fold, and enjoy!

Notes

Note: You can substitute fish, shrimp, pork, or chicken for the beef
 
Strawberry Feta Salad

Strawberry Feta Salad With Balsamic Reduction

This summertime salad is the perfect blend of sweet and savory flavors. The fresh strawberries are drizzled with a rich balsamic glaze, while the peppery arugula and salty Feta cheese balance out the sweetness. The pecans add a satisfying crunch, making this salad an irresistible treat.


Whether you're serving it as a side dish or a light starter, this strawberry salad is sure to please. So go ahead and give it a try - you won't be disappointed!

Strawberry Feta Salad

Strawberry Feta Salad with Balsamic Reduction

Servings 4

Ingredients
  

  • 2 cups Romaine lettuce, washed, dried and chopped
  • 2 cups arugula, washed, dried, and chopped
  • 1-pint fresh strawberries, rinsed, topped, trimmed and quartered
  • 3 ounces Feta cheese
  • ½ cup pecan halves, if desired these can be lightly toasted first in a dry pan on the stovetop
  • Sea salt and fresh ground black pepper
  • 2 Tablespoons extra virgin olive oil
  • 1 cup balsamic vinegar

Instructions
 

  • Add sea salt and black pepper to taste
  • Season with salt and black pepper, to taste
  • Drizzle lightly with the olive oil
  • Toss gently to combine the ingredients, place into a salad bowl (or serve into individual bowls) and set aside
  • Add balsamic vinegar to a small pot with heat set to medium-high
  • Heat until just under a boil, reduce heat and simmer approximately 10 minutes until vinegar is reduced to 1/3 of a cup
  • Remove vinegar from heat and let cool slightly
  • Drizzle balsamic reduction over the salad and serve
  • Place romaine, arugula, strawberries, feta, and pecans to a large bowl

Buying The Best Slow Cooker For Your Kitchen

History of The Slow Cooker

 

When it comes to kitchen convenience the crock-pot, or slow cooker, is one of the best things ever invented.  That’s largely thanks to Irving Naxon who invented the slow cooking Naxon Beanery All-Purpose Cooker in the 1960’s while trying to reproduce his grandmother's cholent stew. 

Cholent is a traditional Jewish food, a stew, that’s made on Friday and set to slow cook for at a low heat until it it’s ready for dinner on Saturday night.  This allowed Jews who were highly observant to avoid turning on an oven or stove as doing so would be a contradiction to the requirement to rest on the Sabbath.  After Irving invented his slow cooking device The Rival Company wound up purchasing the rights to it in 1970.  Technically not all slow cookers are  crock pots.  That brand name is supposed to identify that it’s a Rival product.  All others are simply slow cookers.   If you want to learn more there’s a great podcast episode on Nice Try! - The Crock Pot.

 

Benefits of Slow Cooking

 

All these decades later the concept of a simple circular or oval cooking pot with a heated element is a useful and popular way to cook all over the world.  From simple high-low-off style cookers to multi-featured high-end models this device is great for making no-fuss one pot meals.  You set it in the morning and by dinnertime you have a hot and delicious meal ready to go.

A slow cooker is incredibly useful for taking tougher, usually less expensive, cuts of meat and making them very tender.  They’re also fabulous when it comes to cooking and shredding meat. Another wonderful benefit is the low energy usage.  The device uses about the same amount of energy as an incandescent light bulb (remember those?) which is considerably less than turning on your oven. Plus, because the inner pot is usually removable, a slow cooker is incredibly easy to clean up.  Note: I do not recommend using the disposable liners because these are made from plastic and not a good choice for food contact.

If you’re not sure how to use a slow cooker there are a lot of cookbooks that offer wonderful recipes.  Check out any bookstore and you’ll find dozens.  Chances are your local library has some you can borrow, and your neighborhood used book store may even have some as well.

 

Recipes

 

Here are a couple of great recipes that are super simple to throw together and let your slow-cooker do all the work.  The first one is my version of a cholent which is inspired by Jamie Geller’s Healthy Chicken Cholent.  The second is a Tex Mex Shredded Chicken that’s fabulous for making taco salads, burrito bowls, or just eating plain.

Chicken Cholent

Ingredients
  

  • 2 pounds baby potatoes, diced
  • 2 pounds carrots, diced
  • 2 - 2 1/2 pounds bone in chicken (I like a combination of breasts and thighs), skin removed
  • salt and pepper to taste
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon dry parsley
  • 1 teaspoon paprika
  • 1 teaspoon turmeric
  • 1/2 teaspoon cumin
  • 2 cups cooked chickpeas
  • 4 cups bone broth (*see recipe link below)

Instructions
 

  • Place potatoes and carrots in the bottom of a 5 or 6 quart slow cooker
  • Arrange chicken on top
  • Salt and pepper chicken to your preference
  • Top with onion, garlic, spices, and chickpeas
  • Add bone broth
  • Cover and cook on low for 12 hours or high for 6 hours
    Enjoy!

Tex-Mex Shredded Chicken

Ingredients
  

  • 2 pounds boneless, skinless chicken (breasts or thighs) 
  • 1 1/2 pounds of tomatoes, diced
  • 1-2 jalapeno peppers, seeded and minced (depends on how hot you like it)
  • 4 cups of cooked black beans
  • 4 cloves garlic, minced
  • 2 teaspoons cumin
  • 2-3 teaspoons chili powder
  • 1 teaspoon smoked paprika
  • 2 teaspoons dried oregano
  • 1 teaspoon cayenne pepper (optional)
  • Salt and black pepper, to taste
  • 3 tablespoons fresh lime juice
  • ¼ cup fresh cilantro, chopped

Instructions
 

  • Place chicken in the bottom of a 5 or 6 quart slow cooker
  • Add remaining ingredients except for limes and cilantro
  • Stir to combine all ingredients
  • Cook 8 hours on low or 4 hours on high
  • 30 minutes before you are done cooking remove the lid and shred the chicken with two forks
  • Stir to combine shredded chicken well
  • Cover and cook 30 minutes more
  • Add lime juice and cilantro and stir well
    Enjoy!

Evolution of the Slow Cooker

 

Although the original idea for a slow cooker started as a low temperature cooking solution for a one-pot meal, they’ve evolved considerably since then.  In fact, we now have the Instant Pot which is a multi-function cooker.  Now you can brown foods, sauté, boil soups or stews, steam and slow cook all in one device.

It’s possible to buy slow cookers in different sizes depending on what the needs are for your household.  When we were raising our kids I had three crock-pots, two large ones and a small one that was great for breakfast casseroles, overnight oatmeal, for appetizers, or for desserts.  Crockpots are fabulous for breakfast because the meal cooks while you’re sleeping and you wake up to a hot breakfast with very little effort.

Now that the kids are grown and out of the house I have my original crock-pot which is still going strong after 40 years.  The lid has been replaced, but the original device continues to help me easily make delicious meals for my family.  I’ve also got an Instant Pot at this point.  Initially I resisted it thinking I had a crock pot and didn’t need one.  But now that I have it I love the multi-function ability and find that I use both on a regular basis.

When it comes to picking the right device for your kitchen, take the time to think about what’s important to you.  What size is you family?  How often do you plan to use your slow cooker?  What kind of meals or dishes will you make in it?  By taking the time to research it you’ll find the best option for you.  And who knows, you may even find it’s so convenient that you’ll need more than one. 

Four Healthy Facts About Potatoes

There are very few of us who haven’t eaten potatoes in one form or another. Whether you enjoy them baked, roasted, mashed, or steamed, they do offer many health-promoting attributes. 

Potatoes have been around for thousands of years, originating in Southern Peru and have since spread around the world. Ultimately making it to the United States in the early 18th century. Potatoes are an incredibly filling food packed with nutrients, relatively inexpensive, and easy to grow and prepare. 

For purposes of this post we are talking about white fleshed potatoes, not sweet potatoes.

 

Health Benefits of Potatoes

 

Nutritional Content - will vary depending on the variety and how the potatoes are prepared. Let’s be honest, those deep-fried potatoes are not the healthy ones! Potatoes, however, are not always the bad guy that they’re made out to be.  They are a good source of potassium, vitamins B6 and C, niacin, pantothenic acid, and dietary fiber.

Antioxidants such as carotenoids, phenolic acid, and anthocyanin help to neutralize potentially harmful free radicals. When these free radicals accumulate in the body our risk of chronic diseases like heart disease, diabetes, and cancer can increase. According to a study published by Preventive Nutrition and Food Science antioxidant content is higher in colored potatoes such as Peruvian Blues versus the common white potato.

Blood sugar control can be improved because potatoes contain resistant starch. Resistant starch is not broken down in the small intestine and can therefore travel to the large intestine. Here it ferments and becomes food for the beneficial bacteria that make up part of your microbiome. When these beneficial bacteria are fed well, they are able to multiply and crowd out the bad bacteria. 

To keep the resistant starch high and the glycemic index low, a study published in the National Library of Medicine found that cooking potatoes, placing them in the fridge to cool, then reheating or eating them cold increased the amount of resistant starch levels. Moreover, adding vinegar to the cold potatoes helped reduce the glycemic index. This could be helpful for those managing diabetes.  

Digestive health is improved through the resistant starch mentioned above. Feeding the beneficial guys in your gut helps support a healthy digestive system. The fermentation process encourages the production of butyrate which helps to line the gut and keep its integrity healthy. Ultimately, this keeps your colon healthy. Butyrate can help battle constipation as it helps to keep stool moving through your colon. 

As you can see, potatoes offer many health benefits, but with over 200 different varieties available – how do we know which one to eat?

Solanines

One important health note when it comes to eating potatoes.  If you are someone who is affected by nightshade vegetables you may be sensitive to solanine, a plant alkaloid that can cause joint pain, bloating, gas, diarrhea, fatigue, or nausea, you should not consume potatoes.  Other foods which contain this plant compound include 

  • tomatoes (including tomatillos)
  • eggplant
  • peppers (all peppers including sweet peppers, paprika spice)
  • goji berries
  • huckleberries
  • ground cherries

 Keep in mind that black pepper is not part of this botanical family and can be safely consumed.

Types of Potatoes

There are three general categories of potatoes which include starchy, waxy, and all-purpose. Each category will have different uses and methods of preparation that will work best.

Starchy potatoes are high in starch and low in moisture. Examples include Russet, Idaho, and Gold Rush potatoes. These work well for baking, roasting, and mashing (be careful not to over work when mashing as they will become gluey). 

Waxy potatoes are low in starch and high in moisture. This category includes Fingerling, Yellow, Red Bliss, and New Potatoes (potatoes that have been harvested before fully ripe). Because of the higher moisture content, they work well when boiled, roasted, and in dishes where the potato needs to keep its shape such as potato salad, soups, stews, casseroles, and gratins. 

All-Purpose potatoes have both a medium amount of starch and moisture. Varieties include Yukon Gold, Peruvian Blue, and Purple Majesty potatoes. The all-purpose potatoes can be steamed, baked, roasted, and can often be substituted for any starchy or waxy potato.

Purchasing and Storing Your Potatoes

  • Select high quality potatoes that are firm, organic being best as much of the beneficial nutrition is in the skin. It is important to avoid wilted, sprouted, discolored, or leathery potatoes.
  • Potatoes should be stored in a cool, dark place between 45 to 50 degrees. They do not do well in the refrigerator as the starch content will turn to sugar which produces an undesirable taste. If stored at warmer temperatures potatoes may begin to sprout. A root cellar is best if you are fortunate enough to have one. If potatoes are stored at room temperature, they can last up to two weeks. 
  • Onions and potatoes should not be stored together or near each other. They both emit gases that will cause the other to breakdown. 
  • It is best to store potatoes in a burlap or paper bag to protect them from light. When potatoes are exposed to light, they produce chlorophyll which begins to turn green under the skin. Chlorophyll is not poisonous, but unfortunately this indicates a concentration of solanines in the potato which are toxic. The more light the potatoes are exposed to the greater the quantity of solanine. If there is a slight greening, it can be peeled off but if it is green and sprouting, it is best to throw out. A good motto to follow is “when in doubt, throw it out.” Even with this one safety precaution, potatoes are a great addition to your diet.

Best of all, potatoes are easy to add to any meal or be the meal itself. Whether baked, roasted, boiled, steamed, mashed, or added to other dishes, they can provide health-promoting nutrition, antioxidants to battle free radicals, resistant starch for managing blood sugar levels, and improving digestive health. 

Here is an easy and tasty recipe to enjoy.

Roasted Rosemary Fingerling Potatoes

Taking full advantage of the beauty of fingerling potatoes, these little gems are perfect for roasting and pair amazingly well with rosemary, onions, and garlic.  Plus, they add a splash of color to your dinner plate.
Servings 4

Ingredients
  

  • 1 pound tri-color Fingerling potatoes, washed and cut in half
  • 4 tablespoons organic extra virgin olive oil, divided plus extra for greasing
  • 3 tablespoons fresh rosemary, minced
  • 3 cloves garlic, minced
  • sea salt and black pepper to taste
  • 1 tablespoon extra-virgin olive oil
  • 2 large yellow onions, peeled and cut thinly

Instructions
 

  • Preheat oven to 425°F
  • Lightly grease a rimmed baking sheet with olive oil or line with parchment paper or a silicone baking mat
  • Place potatoes, 2 tablespoons olive oil, rosemary, and garlic in a bowl and toss to combine
  • Add sea salt and black pepper
  • Layer potatoes on the baking sheet in a single layer
  • Roast in preheated oven for 15 minutes
  • Gently toss potatoes to help them brown evenly and return to the oven
  • Roast for another 10-15 minutes, potatoes should be fork-tender
  • While potatoes are roasting, add onions and 2 tablespoons olive oil to a large skillet
  • Sautee over medium heat, stirring occasionally, until they turn golden brown, about 10 minutes
  • Remove onions from heat
  • Place roasted potatoes and sauteed onions in a large bowl and toss to combine
  • Add extra sea salt and pepper if needed
    Serve immediately
    Enjoy!

 

Sources

 

Hart, J. Solanine Poisoning – How Does It Happen? Michigan State University Extension. Published February 7, 2014. Retrieved from https://www.canr.msu.edu/news/solanine_poisoning_how_does_it_happen

 

Hellmann H, Goyer A, Navarre DA. Antioxidants in Potatoes: A Functional View on One of the Major Food Crops Worldwide. Molecules. 2021;26(9):2446. Published 2021 Apr 22. doi:10.3390/molecules26092446. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122721/

 

Lee SH, Oh SH, Hwang IG, et al. Antioxidant Contents and Antioxidant Activities of White and Colored Potatoes (Solanum tuberosum L.). Prev Nutr Food Sci. 2016;21(2):110-116. doi:10.3746/pnf.2016.21.2.110 Retrieved from  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4935237/

 

Leeman M, Ostman E, Björck I. Vinegar dressing and cold storage of potatoes lowers postprandial glycaemic and insulinaemic responses in healthy subjects. Eur J Clin Nutr. 2005 Nov;59(11):1266-71. doi: 10.1038/sj.ejcn.1602238. PMID: 16034360. Retrieved from https://pubmed.ncbi.nlm.nih.gov/16034360/

 

Reveille, John D. et al. "The Prevalence Of HLA-B27 In The US: Data From The US National Health And Nutrition Examination Survey, 2009". Arthritis & Rheumatism, vol 64, no. 5, 2012, pp. 1407-1411. Wiley, doi:10.1002/art.33503. Accessed 22 Oct 2021.