COVID-19 Lockdown: Try These Tasty, Healthy Potato Dishes
How to make everything healthy from potato water to Parsi Papeta Par Eeda
With potatoes, really, ‘the food’ is not the ‘devil’. How you cook them — a healthy low cal recipe or sinfully fried — is what matters. When cooked right they can be really good for you.
One medium potato (150 gm) clocks in just 116 calories and is a terrific way to stock up on fibre (3 gm), which keeps you full for long.
They are high in magnesium and potassium — a powerful pair that together helps lower blood pressure.
They deliver phosphorus, a key bone health mineral.
Follow these recipes to make your potato count!
Cool Potato Chaat
Mix 2 boiled, diced potatoes with 2 tbsp crushed chivda or papad, a tbsp of imli sauce, a tbsp yoghurt, a handful of sprouts (or boiled chana), and a few slices of cucumber. Add a few strips of cottage cheese or feta (skip if not available). Chill for half an hour and then dig in.
Spicy Potato Salad
Mix 2 boiled cooked potatoes, 1 sliced onion, 1 chopped green chilli, 1 chopped cucumber with 1 tbsp mustard oil and salt to taste and keep aside.
Heat 1 tsp oil and splutter 1 tsp black til. Turn off heat and pour over the salad. Toss gently and serve.
Creamy Potato Egg Mix
Boil diced potato+eggs, drain. Mix 1 boiled, diced potato, 1 boiled diced egg, half diced onion, salt and pepper to taste. Whisk together 1 tbsp mayo, 1 tsp vinegar, 1/2 tsp mustard, salt and pepper to taste, 1 tsp any spicy sauce you have. Mix, chill and eat.
Add two chopped potatoes, 1/2 sliced onion, 3 crushed garlic cloves, a small chunk of sliced ginger t, 1sliced tomato, pepper and salt to taste, 1 clove, a tiny pc of cinnamon, 1/2 inch bay leaf, 1 crushed elaichi. Cook on medium to 1 whistle. Add on top a tempering of curry leaves and sesame seeds in 1 tsp mustard oil.
To make the peri peri sauce grind 2 dry red chillies, 1 tsp olive oil, 1 tsp vinegar, few stalks of coriander, 1/2 red capsicum, salt. Cut 2 boiled potatoes into thick slices. Dot a pan with butter, and cook potato slices coated in the peri peri sauce on both sides till done. Enjoy with a salad of greens or a mixed vegetable story fry.
Parsi Papeta Par Eeda
Boil 2 potatoes just done (should be firm). Dice them, add 1 tsp each garlic and ginger paste and 2 chopped green chilli and sauté lightly. Transfer the mix to a shallow greased ovenproof dish and break 2 eggs over them. Cook in an oven until eggs are set (180°C or 350°F).
Alternatively, you can do this in a covered frying pan putting the lid on and lowering the heat as soon as the eggs are added. Cook till eggs are just set.
Wash and dice a large potato, steep it overnight in one cup of water, add a pinch of sea salt. Strain and drink the water every morning on an empty stomach. This is great for gastrointestinal system cleansing.
(Kavita is a nutritionist, weight management consultant and health writer based in Delhi. She is the author of Don't Diet! 50 Habits of Thin People (Jaico) and Ultimate Grandmother Hacks: 50 Kickass Traditional Habits for a Fitter You (Rupa))
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