Have Yourself a Healthy Merry Christmas!
U.S. Potatoes are an excellent source of vitamin C (30% of the DV), which plays a key role in supporting the body’s immune system. It’s always good to have natural Vitamin C even during the festive season – and all year.
Did you know U.S. Potato has more potassium than a medium banana? It gives you 15% of your daily potassium serving. Potassium is a mineral that is an electrolyte for muscles to function well. You lose potassium through your sweat, so it needs to be replenished to keep your performance optimal.
A medium U.S. Potato with the skin on also provides 2 grams of fiber. Fiber has many benefits, one of which helps you to feel comfortably full for longer. This can help you to avoid over-eating and unnecessary weight gain during the festive holidays when one tends to over-eat or if your job is keeping you sedentary.
Additionally, one medium U.S. Potato gives you 110 calories of easy-to-digest calories, making it a good choice food to provide you that extra to fuel the demands of your active routines during Christmas. It has zero fat, so it won’t weigh you down and great for a less fat guilt-free Christmas feasting!
If you are planning to have a more active 2021, be sure to you will be pleased to know that U.S. potatoes provide the complex carbohydrates, potassium, fiber and vitamin C you need to perform at your best.
Here are the two healthy and nutritious recipes created by Indra for the Christmas holidays.
U.S. RUSSET POTATOES MUSHROOM CHEESE CASSEROLE
Nutrition packed U.S. Russet Potatoes make this luscious dish a stand-out on your festive table this year for the whole family!
Serves: 6
Ingredients:
2 medium size Russet U.S. Potatoes (approximately 450 grams) -- thinly sliced
200 grams white button mushrooms
100 grams yellow onion -- thinly sliced
1 tablespoon (15 grams) butter
2 cloves garlic – finely minced
1 tablespoon wheat flour
1 cup (250 ml) cups nonfat (skim) milk
120g low-fat cheese (6 slices low fat cheese slices)
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon cayenne pepper (optional)
English parsley -- chopped (to garnish)
Method:
Heat oven to 180 degrees Celsius.
Line the thinly sliced U.S. potatoes into a lightly buttered baking dish
Melt butter in a small pot over low-medium heat;
Add in onion and mushroom cook stirring occasionally until tender (about 5 minutes).
Stir in flour, then slowly add in the skim milk and stir till well combined. Bring to a slight simmer.
Stir in 120 grams low fat cheese, salt, black pepper & cayenne pepper
Pour mixture into prepared baking dish then spread out to coat the thinly sliced potatoes.
Bake in the oven uncovered for 45 minutes.
After 45 minutes cooking time, cover with foil and continue to bake another 10 minutes more.
Garnish with finely chopped English parsley
Nutrition Analysis (per serving for 1 pax)
Calories: 160
Protein: 8g
Total fat: 5g
Saturated fat: 3g
Carbohydrates: 22g
Fibre: 2g
Cholesterol: 17mg
Sodium: 372mg
Vitamin A: 404 IU
Vitamin C: 7mg
Calcium: 177 mg
Potassium: 591mg
Iron: 1mg
Vitamin B6: 0mg
Serves: 6
Ingredients:
1 kg U.S. Potatoes (mix of U.S. Russets, U.S. Red Potatoes or U.S. Blue-Purple Potatoes)
2 teaspoons olive oil
To make the Honey Mustard Glaze:
2 Tablespoon melted unsalted butter
4 teaspoons honey
4 teaspoons lemon juice
2 teaspoons mustard
Pinch of salt & crushed black pepper
Method:
Preheat oven to 200 degrees Celsius
Wash and pat dry the U.S. Potatoes
Slice the U.S. Potatoes thinly Hasselback-style & arrange on a baking tray lined with baking paper.
Lightly brush the U.S. Potatoes with a little olive oil and bake for 30 minutes
Mix all the ingredients for the honey mustard glaze into a small bowl.
After 30 minutes, remove the potatoes from the oven and brush with half the honey mustard glaze over the U.S. Potatoes and return to bake 10 more minutes.
After 10 minutes, brush with some more of the lemon honey glaze & bake for another 10 minutes till cooked.
Remove from oven and garnish with a dash of salt, black pepper, finely chopped
Nutrition Analysis (per serving for 1 pax)
Calories: 195
Protein: 4g
Total fat: 6g
Saturated fat: 3g
Carbohydrates: 34g
Fibre: 2g
Cholesterol: 10mg
Sodium: 58mg
Vitamin A: 122IU
Vitamin C: 11mg
Calcium: 24 mg
Potassium: 705mg
Iron: 1mg
Vitamin B6: 1mg
Didn't know that you could so much with potatoes. :)
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