I’ve been doing a fair bit of reading lately on what I would consider to be the superfoods to eat regularly. My goals with training, yoga and nutrition have always been to support optimal health, looking at markers like skin, hair and nail quality, regulation of moods, energy and hormones, and gains in yoga and in the gym. One of the super foods I’ve decided to add into my diet this winter is…POTATOES! The birthplace of the potato is agreed to be the upper reaches of the Peruvian Andes, and have been part of the human diet for over 8,000 years. I was in the Sacred Valley of Peru a few years ago, and the produce there is pretty magical. The Incas really new what they were doing…While there are now over 5,000 varieties world-wide, potatoes are the 4th largest crop consumed, next to corn, wheat and soy, so for many reasons you want to choose an heirloom variety from a local farm, preferably biodynamic or organic. Don’t worry, there are a lot more of those kinds of farms than you might think! (Just google “heirloom farms and your area)….You’re respecting your body, respecting the planet, and respecting the farmer!
Here are the FACTS:
• One medium potato (5.3 ounces) with skin is a good source of potassium, providing 620 milligrams or 18% of the recommended daily value (DV) per serving. That ranks potatoes highest for potassium content among both the top 20 most consumed vegetables and the top 20 most consumed fruits. That blows a banana out of the water! 🙂
• Potatoes are an excellent source of vitamin C (45% of the DV), which is more vitamin C than one medium tomato (40% DV) or sweet potato (30% DV).
• One medium potato with the skin contributes 2 grams of fiber or 8% of the daily value per serving, and has only 110 calories!
• Potatoes are a good source of vitamin B6 with 10% of the recommended daily value
• One medium potato provides 6% of the recommended daily value of iron.
So I hope you too will look at potatoes the way I do…a FAR SUPERIOR choice to accompany your favorite protein on a Friday night meal than rolled oats….!
What you’ll need…
1 good sized potato, scrubbed clean
1 thin slice bacon
2 tsp butter
1 medium clove of garlic, smashed and minced
sea salt and pepper
Get a small, 6″ saucepan going on medium-high heat, add the bacon, and cook both sides til just crispy and the juices are released. Meanwhile, cut the ends off the potato and discard. Thinly slice the potato into coins about 1/4” thick using your chef’s knife or a japanese mandolin. Remove the bacon from the pan and save for a salad tomorrow. Melt 1/2 tsp of the butter into the pan with the bacon drippings, and then distribute half the potatoes into the pan in a single. Rub the minced garlic with another teaspoon of the butter into a paste and smear that generously over the potato layer. Sprinkle with salt and lots of fresh black pepper, top with the remaining potatoes, and then return the pan to the stove, cover, and let brown for about 8 minutes. After 8 minutes, flip the potatoes carefully onto a small plate, melt the remaining butter into the pan, slide the potatoes back in, cover, and brown the other side for another 6 – 8 minutes. You should have a golden brown, slightly crusted exterior, and a creamy, delicious interior.
