[ad_1]
Rimi Healthy Eating Consultant, Dr. Edita Gavelienė realizes that potatoes are undeservedly called an unhealthy vegetable. In fact, potatoes can be considered a great product that is also in the pyramid of healthy eating.
“Historically, potatoes have always rescued both the poor and the exiles, a product that helped them survive. Potatoes have many useful properties, they contain a lot of minerals, potassium, phosphorus, calcium, iron, as well as various vitamins, fiber. It is interesting that 100 g of potatoes contain up to 15 mg of vitamin C ”, says the nutritionist.
According to her, the main reason potatoes are considered an unhealthy product is the popular fear of carbohydrates. While potatoes actually make up about 18 percent. carbohydrates, they are complex. For example, the starch in potatoes is perfectly digested and provides the necessary energy.
The specialist ensures that when evaluating the nutritional value of potatoes, they do not contain substances that are harmful to health.
It is true that in some cases the potato can also contain substances that are harmful to health: “When a potato produces seedlings or is improperly stored, it produces solanine, which has an adverse effect on health. So if you see vegetation after shaving the potato or if the potato has started to sprout, you should not eat it. “
As with many products, E.Gavelienė recommends not forgetting moderation and variety when eating potatoes. Like semolina, they should not occupy more than a quarter of the volume of the plate.
In addition, how they will be prepared is important: it is better to eat boiled or fried potatoes in the oven without additional fat. Potatoes prepared in this way can consume around 100-200 grams per day.
The nutritionist advises avoiding potato dishes flavored with fatty sauces that contain saturated fatty acids such as pork rinds, butter, sour cream. Also, you should not eat potato chips frequently as they may contain trans fatty acids, acrylamides.
“Boiled potatoes or fat-free baked potatoes can be eaten both for lunch and in the evening, but if it is mashed potatoes, dish or zeppelins made with additional ingredients, such dishes slow down the digestive process, prolong the feeling of satiety: they are not suitable to eat at night. “- says E. Gavelienė, who advises combining potatoes with meat, fish, vegetables or eating them as a separate dish.
Rimi shares a recipe for baking potatoes, beets and tomatoes
Will need:
- 500 g of beets
- 500 g potatoes
- 1 onion
- 500 g of pear tomatoes
- 1 tablespoon thyme
- 4 tablespoons butter, melted
- 30 g of fermented cheese
- salt pepper
Doing
Preheat the oven to 180 ° C. Wash the beets well, wrap them in aluminum foil. Place on a baking sheet and bake in the oven for 1 hour. 20 minutes. Let cool completely. Then remove the foil, peel and slice the beets. You can bake beets overnight or use boiled.
Sprinkle the onions with 1 tablespoon of melted butter and sprinkle with half of the thyme leaves. Spice with salt and pepper. Place the prepared onions in the bottom of the baking pan.
On the cutting board, prepare a kind of vegetable rolls – a slice of peeled potatoes, beets and tomatoes, and thus lay out all the vegetables. Spice with salt and pepper. Keep each language separate. Then arrange them in a row (or circle) in the prepared baking pan so that they are slightly on top of each other. Sprinkle with the remaining thyme leaves and sprinkle with 1 tablespoon of butter. Cover tightly with aluminum foil.
Note. Ideally, if the potatoes, beets, and tomatoes were the same diameter, then the vegetable slices would come out soft and it would be easier to tuft.
Bake for 30 minutes. Then uncover, sprinkle with the remaining 2 tablespoons of butter. Bake uncovered for another 35 minutes until vegetables are soft and tomatoes are caramelized. Let cool slightly before serving.
