email this pageBut now there’s cause for spud-lovers to rejoice. The consensus in the weight-loss community is that high-protein diets aren’t any more effective than any other kind of diet. The secret to weight loss is calories—fewer of them.
In addition, a group of Australian researchers came up with the Satiety Index to determine which foods are the most filling. Which food did they discover has the most “stick-to-your-ribs” power? The potato. Bravo!
We’ll admit that the potato doesn’t have the charisma of, say, arugula. But let’s take a moment to consider its virtues—besides its hunger-fighting power. It’s cheap. It keeps. It’s available everywhere. It’s nutritious. And a medium-size baked potato has only 130 calories.
Even better, it’s versatile. Its mildness means it blends with anything. Its starch content gives heft to soups, sauces and stews. Texture-wise, it ranges from the creamy-waxy to crumbly-starchy, so it’s at home in just about any dish, chunky or smooth.
And just when you thought it couldn’t get any better, enters Healthy Mr. Potato Head. Resembling the Mr. Potato Head of your youth, Healthy Mr. Potato Head sports track shoes, carries a water bottle and wears an MP3 player. (He’s still rather plump though, but he is, after all, a potato.)
So if you’ve been avoiding potatoes, take another look. There’s a reason it’s America’s favorite vegetable. Take that, arugula!
Gratin Dauphinois
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This is an adaptation of Julia Child’s classic scalloped potato recipe. She loved it because it was fast, simple and savory. We agree. No fussy sauce to make; just layer thinly sliced potatoes and cheese, drizzle with hot milk and bake. Use any kind of sharp cheese and milk you have on hand—it’s no fail.
Ingredients
6 peeled russet potatoes (about 2 pounds), cut into 1/8-inch slices
1 garlic clove, minced
3/4 cup (3 ounces) shredded Gruyère or Swiss cheese
1/2 teaspoon salt
1/8 teaspoon black pepper
1 cup 2% low-fat milk, heated
2. Bake for 40 minutes or until potatoes are tender, milk is absorbed and top is browned. Serves 6.
Rin Ran
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This Mediterranean dish is from Chef Joyce Goldstein whose latest book is Italian Slow and Savory. It’s lush with heart-healthy good fats.
Ingredients
2 large red bell peppers, seeded and diced
1 cup green olives, pitted and cut in half—about 16 or a 4.75-ounce jar (Spanish arbequino olives stuffed with garlic work especially well)
7 ounces oil-packed tuna, canned or pouch
4 tablespoons extra-virgin olive oil
2 tablespoons red wine vinegar
3/4 teaspoon ground cumin
1 teaspoon sweet paprika
1/2 teaspoon salt
1 teaspoon freshly ground black pepper
4 tablespoons coarsely chopped flat leaf parsley
2. Combine diced potatoes, diced peppers and olives in a salad bowl.
3. Add tuna, broken up into small pieces with your fingers.
4. In a small bowl, combine olive oil, vinegar, cumin, paprika, salt and black pepper. Pour over salad ingredients and toss well. Garnish with parsley. Serves 6.
Golden Potato and Rutabaga Mash
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1 1/2 pounds Yukon Gold potatoes, peeled
1 cup 2% low-fat milk
1 cup grated Parmesan cheese
2 tablespoons butter
1 teaspoon salt
1 teaspoon freshly ground black pepper
2. Heat milk in the microwave. Add about half of the milk to the vegetables and mash by hand. Add Parmesan, butter, salt and pepper to the vegetables, and stir until evenly mixed. Pour in remaining milk, if needed, to obtain a creamy, yet slightly lumpy texture.
Serves 8.
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