Ingredient: Boiled Potatoes (Cooked Without Skin)
Overview:
Boiled potatoes are a simple and versatile ingredient that can be used in a variety of dishes, from creamy mashed potatoes to hearty potato salads. When prepared without the skin, they offer a smoother texture while retaining much of their natural flavor and nutrients. These potatoes are an excellent source of carbohydrates, fiber, and essential vitamins and minerals, making them a staple in many cuisines around the world.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 86 kcal |
| Protein | 1.71 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 20.01 g |
| Fiber | 1.8 g |
| Sugar | 0.89 g |
| Calcium | 8 mg |
| Iron | 0.31 mg |
| Magnesium | 20 mg |
| Phosphorus | 40 mg |
| Potassium | 328 mg |
| Sodium | 5 mg |
| Zinc | 0.27 mg |
| Copper | 0.167 mcg |
| Manganese | 0.14 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 7.4 mg |
| Thiamin (Vitamin B1) | 0.098 mg |
| Riboflavin (Vitamin B2) | 0.019 mg |
| Niacin (Vitamin B3) | 1.312 mg |
| Vitamin B6 | 0.269 mg |
| Folate (Vitamin B9) | 9 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Boiled potatoes are naturally free from common allergens, such as gluten, dairy, eggs, nuts, and soy. However, if potatoes are prepared or served with additional ingredients (such as butter or cheese), they may contain allergens specific to those ingredients. Always check recipes for other potential allergens.
Dietary Preferences:
- Vegan-Friendly: Boiled potatoes, when prepared without any animal-derived ingredients, are vegan.
- Gluten-Free: Naturally gluten-free, making boiled potatoes an excellent choice for those with gluten sensitivity or celiac disease.
- Low-Fat: This ingredient is naturally low in fat, making it suitable for low-fat and heart-healthy diets.
- Kosher: Potatoes themselves are kosher, but be sure to check any additional ingredients or preparation methods to ensure full compliance with kosher standards.
- Paleo-Friendly: As a root vegetable, boiled potatoes fit within most Paleo diets, though some variations of the diet may avoid them due to their carbohydrate content.
Cooking Tips & Recommendations:
- Boiling Tip: When boiling potatoes, use a pot with enough water to cover the potatoes completely. Bring to a boil and cook until tender (approximately 10-15 minutes, depending on the size of the potato chunks).
- Texture: To achieve a smooth and creamy texture, be sure to mash the boiled potatoes while they are still warm, and consider adding a touch of olive oil, vegan butter, or your favorite seasoning for extra flavor.
- Flavor Pairings: Boiled potatoes pair beautifully with herbs like rosemary, thyme, or dill. They also go well with various dips, sauces, or gravies, depending on your dietary preferences and the dish you are preparing.
- Storage: Boiled potatoes can be stored in an airtight container in the refrigerator for up to 3-4 days. They can also be frozen for longer storage, though their texture may change slightly once thawed.
Health Benefits:
Boiled potatoes are rich in several essential nutrients that contribute to overall health. They are an excellent source of potassium, which is vital for heart and muscle function, and vitamin C, which supports the immune system and helps in collagen formation for skin and joints. The fiber content in potatoes helps support healthy digestion, while the moderate amount of iron and magnesium contribute to better blood health and muscle function.
The low fat and sodium content in boiled potatoes make them a heart-healthy option for those managing blood pressure or cholesterol levels. Their complex carbohydrates provide a steady energy release, making them a good choice for maintaining stable blood sugar levels.
Conclusion:
Boiled potatoes, especially when cooked without the skin, offer a nutrient-rich, versatile ingredient for a wide variety of dishes. Whether you’re enjoying them in a creamy mashed form, in a salad, or as a simple side dish, they provide a balance of essential nutrients that can complement nearly any meal. With their naturally low fat and sodium content, they’re also an excellent choice for those pursuing a healthy, balanced diet.
