Staying Healthy:Mr Potato Head

Mr. Potato Head

Potatoes \pə-ˈtā-(ˌ)tō, -tə,\  according  to Merriam Webster  is defined as

·         an erect herb of south American origin  (Solanum tuberosum) of the nightshade family widely cultivated for its edible starchy tuber

·         a tropical vine (Ipomoea batatas) of the morning-glory family with variously shaped leaves and purplish flowers, its large thick sweet and nutritious tuberous root that is cooked and eaten as a vegetable

Quite a number of people refer to potatoes as comfort food probably because they usually have this “chips and a burger or chips and chicken picture” pop up in their head once the word potato is mentioned, on the contrary the ‘starchy’ root vegetable belongs to a class of food that am pleased to tell you are one of the most healthy foods on the planet, the not only are a source of nutrients they are just simply delicious. One medium-size potato has just 110 calories and is absolutely fat-, sodium and cholesterol free, making them downright undeniable for any diet.  The power of the potato doesn’t even begin to stop there.  A single medium sized potato is a good source of:

Potassium which helps to regulate body fluids and mineral balance in and out of cells and in doing so helps to maintain normal blood pressure.

Vitamin C which is an essential water soluble vitamin that aids in collagen production , assist with iron absorption, helps heal wounds and keep your gums healthy.

Fiber ‘the complex carbohydrates kind’ that can’t be digested and absorbed in the blood stream and the soluble fiber that helps with weight loss cause you tend to fill full longer after having them, it also helps to lower blood cholesterol

B6 They play an important role in carbohydrate and protein metabolism and is required in the synthesis of hemoglobin- an essential component of red blood cells.

Iron major component that carries oxygen to all parts of the body, assisting with oxygen utilization, neural development and overall cell function.

Did I just hear you say “wow” yea it’s definitely  much more than a comfort food best of all they just tastes awesome when it comes to cooking with them the possibilities are endless  eg potatoes chips, potatoes with the skin on (in jacket), mashed potatoes, potato salad potato  soup etc.

Just before I go am going to leave you with a little potato treat.

Sweet potato pottage recipe or you simple call it “Asaro with sweet potatoes”

Sweet potato pottage and grilled chicken

Preparation Time: 10 minutes
Cooking Time: 40 minutes
serves: 4-6 people

3 large sized sweet potatoes (peeled and cubed)

100ml palm oil (dendê oil)

A teaspoon of salt

1 regular size bouillon cube or stock cube

A teaspoon of white pepper

1 red pepper (pounded)

1 small sized white onion bulb

A liter of water.

 For the grilled chicken

 4 large size chicken breast

6 fingers of cayenne pepper (pounded)

1 teaspoon all purpose seasoning spice

3-4 tablespoon salt

Half a cup of white vinegar

Half a cup of water

Direction:

1. Blend onions and pepper in a blender. Transfer blend into a large pot and bring to the boil. Add seasoning cube, water and chilli powder if using. Cook for about 5 minutes. 

2. Carefully place potato pieces into the sauce (step1), add 2 cups of hot water and cover, Cook under low heat until the potato chunks become soft. 

3. Using a wooden spoon, gently mash the potatoes into a smooth creamy paste. Add the palm oil. Mix carefully and simmer for a further 5 minutes.

For the chicken

1.     Place the chicken in a salt water and vinegar bath and let sit for 3-4hours  make sure the chicken is fully submerged in it  

2.     Rinse them off in cold running water and place in shallow pot with a little water and allow to steam for 5 minutes, drain

3.     Pound the pepper and add  the all purpose seasoning spice and gentle roll the chicken in the mix till its coated

4.     Heat your oven to 71 degrees Celsius (160 degrees F.) and place chicken on a wire rack the 10-20 minutes but toss them over very 5 minutes