Friday, March 2, 2012

Potatoes --- a nutritious delicious food

I admit it. I LOVE LOVE LOVE potatoes. I've learned as I've been on my recent weight loss/healthy eating journey that potatoes are very nutritious and it's the additions that create the fattening calories, not the potato itself. I have discovered a new recipe for crispy microwave potato chips and they are delicious and easy. For years I've made Queen Ann Baked Potatoes which are simple to make yet 'fancy' in looks.

I remember when Oprah lost all her weight and she was an advocate of NO White Food. That is really silly. I think she really meant bread and processed food but the message was all white food. We need carbs and white is a color and we need it in our diet too.
For instance, the white potato is extremely high in potassium and folate and has substantial Vitamin C and Vitamin K plus other vitamins and minerals. White food --- cauliflower, turnips, radishes, onions, garlic, white cabbage, jicama, parsnips, mushrooms, leeks, kohlrabi as well as potatoes --- are all nutritious. They all have high fiber content and contain nutrients that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers according to nutritionists and food scientists. So that said, create more variety in your diet by including some white veggies too.

Here are the potato recipes that I think you'll enjoy. I found the crispy microwave potato chips on the blog--- the kitchn ---which you can find at: where there are great ideas every day.

Crispy Microwave Potato Chips

  • 1 or more potatoes or other root vegetable, scrubbed clean
  • Salt and other seasonings, optional
  • Olive oil, optional
  • Mandolins (if you have one it will make this easier but a sharp knife will work or a food processor with the right attachments)
  • Bowl of cold water
  • Microwave-safe plate
  • Paper towels
1. Thinly slice the Potato -  cut the potato in half. Slice one half on a mandolin, aiming for slices 1/4 to 1/8 inch thick. Or use a sharp knife and slice carefully as evenly as possible. Immediately put the slices in cold water. Repeat with the other half of the potato and any other potatoes or root veggies you are preparing.

                     One of my favorite kitchen tools, the mandolin.
                     The plastic on top is a finger protector so you
                     won't slice your fingers! It takes seconds to get
                      a very thin slice.

2. Soak and Rinse the Slices - Rinse the slices in cold water until the water stays clear. If you have time, let them soak for a few extra minutes before rinsing. This step is important to remove the excess starch. I always do this when making country fries and this step will prevent them from sticking to the pan.

3. Dry the Slices - Dry the slices between two clean dish cloths or spin them in a salad spinner.

4. Season the Slices -  Arrange as many slices as will fit in a single layer on a dinner plate lined with a couple paper towels. Make sure the slices do not touch or else they stick together. If desired, sprinkle with salt or other spices. For  richer-tasting chips, brush the slices with olive oil first before adding seasoning.
5. Microwave the Slices - Microwave the slices at 100% power for 3 minutes. Flip them over and microwave at 50% power for another 3 minutes at 1 minute intervals until crispy and golden. After the first 3 minutes, remove any chips that are starting to crisp and brown.

They look just like store potato chips but
don't have the oil. They are crispy and flavorful.
These are right out of the microwave; some with
salt, some with dill weed & some with red pepper
for heat. I found the dill and pepper could get
bitter, so I liked the tiny bit of salt best.
6. Repeat with Remaining Batches - Transfer cooked chips to a bowl and repeat microwaving with the remaining slices of potato. They are easy but not quick, it will take you awhile if you do more than a couple potatoes.
Storing - Chips will stay crispy for a few days if kept in an airtight container or zip-lock bag...if they last that long! You can also prepare the raw slices ahead of time, store them in cold water in the refrigerator, and bake them off as you want them.
This is a healthy way to enjoy potato chips without all the oil. Sometimes nothing satisfies like a starchy, crispy, salty snack. Hope you try them and enjoy them.

Queen Ann Baked Potatoes

  • Select one potato per person. An elongated potato rather than a round one will work best but either are OK.
  • After peeling the potato, take a very sharp knife and slice thin slices across the potato being careful to NOT cut through the bottom.
  • After slicing, put the whole potato in cold water for a few minutes.
  • Dry the potatoes and then brush with a small amount of olive oil. Allow to drip into the cracks of the cuts if you can.
  • Top the potatoes with Spanish or smoked paprika and a little salt.
  • Put on a pan in a 425 degree oven for 40 minutes until golden brown and the potatoes have formed petals or separated between the slices.
  • Serve hot!

NOTE: If you are interested in copies of these recipes, you can click on Print Friendly at the bottom of this post and you should be able to print only this post.
And, finally, I have to include a handsome picture of Buddy for all his fans who want to see how he is growing.
Buddy at ten months

1 comment:

Anonymous said...

Thanks for the potato recipes. Look good and I love chips. Once I start, can't stop. Will have to try these. Sounds good. I have baked some finger fries in the oven before that and they were very good also. See you soon! JoAnn