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Getting More Meat Out Of Potatoes
The average American eats 130 pounds of potatoes a year. In fact, spuds easily rank as America's favorite vegetable – with good reason. A medium-sized russet packs 39 grams of carbohydrates, 5 grams of protein along with iron, potassium, calcium and vitamins A, B6, C and K.
Now if you want to get the most out of this nutrient-dense dish, researchers from the Agricultural Research Service suggest boiling them whole. Cubing potatoes prior to boiling can reduce essential mineral content by as much as 75%. Shredding them has a similar effect. Interestingly enough, leaching potatoes (soaking in water overnight) did not significantly impact potassium value in this study.
The Bigger Picture: While cubing or shredding potatoes can reduce the time it takes to cook them, you'll end up shorting your hard-earned physique some valuable nutrients as a trade-off. Of course, overcooking any vegetable reduces nutrient value. So take care in the kitchen and get more bang for your vegetable bucks.
Now if you want to get the most out of this nutrient-dense dish, researchers from the Agricultural Research Service suggest boiling them whole. Cubing potatoes prior to boiling can reduce essential mineral content by as much as 75%. Shredding them has a similar effect. Interestingly enough, leaching potatoes (soaking in water overnight) did not significantly impact potassium value in this study.
The Bigger Picture: While cubing or shredding potatoes can reduce the time it takes to cook them, you'll end up shorting your hard-earned physique some valuable nutrients as a trade-off. Of course, overcooking any vegetable reduces nutrient value. So take care in the kitchen and get more bang for your vegetable bucks.
