July 23, 2019

Healthy Food for Two: Starting with stuffed potatoes

By Ania Robertson

The ordinary potato is too often cut out of the diet because of its reputation as a starchy vegetable. However, this nutrient-dense, low in sodium, and low-in-calories tuber brings valuable benefits to a healthy diet. Potato contains a wide variety of vitamins, such as C and B-6, and minerals such as iron, phosphorous, calcium, magnesium, zinc, and potassium.

Choline found in potato helps with sleep, muscle movement, learning and memory, and helps in reduction of chronic inflammation.

The low sodium intake is essential to lowering blood pressure — however, increasing potassium intake may be just as important because of its vasodilatation effects. Flesh of the medium potato contains more than 600 milligrams of potassium versus of 422 milligrams in a medium banana. [JESS NEEDS TO CHK)

Use caution, though: In accordance with Ayurveda, combination of potato with yogurt, milk, cucumber or melons can disturb the normal function of gastric power, thereby creating toxins.

Stuffed Potatoes

4 medium Russet potatoes, cut in half

Daikon radish, 4 inches long and 1 inch wide, cut in 1/8-inch slices

2 small Swiss chard leaves, stems removed

3 tablespoons of red onion, finely chopped

1 teaspoon safflower oil

1/4 teaspoon of coriander powder

1/2 teaspoon of freshly ground black pepper

dash of freshly ground nutmeg

1/4 teaspoon salt or to taste

2 tablespoons Veganaise mayonnaise

In the steamer, place cut potatoes and daikon.

On the top of the veggies place Swiss chard and steam it only for 5 minutes. Once cooled, chop into small pieces.

Steam potatoes and daikon for additional 35 minutes. Sauté onion in oil, add coriander.

When potatoes and daikon are ready, cool them off. Scoop out the potato flesh, and save potato shells. Mash potato flesh together with daikon in a medium bowl. Add chopped Swiss chard, onion, black pepper, nutmeg, salt and “mayonnaise.”

Mix well, and stuff potatoes shells. Serve at room temperature.

Ania Robertson is a certified life coach with additional certification in Ayurveda and Feng Shui.

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