Healthy and delicious potato recipes that will help you lose weight quickly

Potatoes are a common ingredient in many fattening foods, but surprisingly, they can help your weight loss journey as well since the king of vegetables has resistant starch and fiber that can keep you full for longer periods. Studies show that potatoes can cause fat cells to shrink, and their high potassium content can also prevent water retention which helps maintain a healthy weight. However, if you are planning to shed kilos by chewing french fries, it will not help you and you will end up expanding your waistline. The key is to get potatoes that are baked, boiled, or roasted instead of deep frying. (Also read: Snacks for working from home: Popcorn to roasted chickpeas; 7 healthy recipes for mid-meal cravings)

“Potatoes are a good source of energy and are called a starchy vegetable because they are rich in starch. The resistant starch in potatoes acts as a prebiotic and improves gut health. On the other hand, resistant starch contains both insoluble and soluble fibers. It helps treat constipation, irritable bowel syndrome, etc. This also helps in burning fat to a certain extent,” says Greta Shereen Robinson, Executive Dietitian, Claudin Hospitals Group, Chennai.

Robinson says that how healthy the potatoes are depends on what is added to the recipe and how you cook it. According to a dietitian, healthy options for cooking potatoes are baking, boiling, and grilling.

What makes french fries and aloo tikki unhealthy

“Fried foods like french fries contain more fat than the potatoes they are made from, which makes them an unhealthy way to consume as they are deposited in our bodies as saturated fats and also alter long-term lipid levels when eaten frequently,” Robinson says.

Greata Sherene Robinson suggests some healthy potato recipes that will also help with weight loss.

Herb baked potato wedges

Herbed baked potato wedges (Pinterest)

Ingredients

Potatoes – 3

Olive oil – 2 tablespoons

Garlic (dry roasted and powdered) – 1 tsp

Oregano – ½ teaspoon

Chili flakes – ½ tsp

Dried Mixed Herbs – ½ tsp

Ground pepper – ½ teaspoon

salt to taste

method

Cut the potatoes into slices and boil them for 10 minutes.

In a bowl, add olive oil with these ingredients. Add all the other ingredients (spices) as mentioned above.

Mix the above mixture with the potato slices and sprinkle with salt.

Place it on a baking tray with the skin side down.

Bake for 45-55 minutes at 425°F.

Bake until golden brown and serve with mustard sauce.

Sprinkle some chopped coriander leaves and dry roasted and finely chopped garlic to enhance the flavour.

Makes a delicious evening snack that everyone can eat.

potato salad

Potato salad (Pinterest)
Potato salad (Pinterest)

Ingredients

Boiled and diced potatoes – one bowl

Olive oil – 2 tablespoons

Garlic powder – 1 teaspoon

lemon juice cup

Ground black pepper – ½ teaspoon

Sesame seeds – 1 teaspoon

Green onion (leaves) – chopped

Cucumber (clip) – bowl

Onion (chopped) – 1

Raw mango (chopped) – 1 tablespoon

sauce

Cream – 2 tablespoons

Mustard sauce – 1 tablespoon

salt

black pepper

Milk – 1 teaspoon

method

Peel the potatoes, wash them, cut them and boil them in lightly salted water. Drain the potatoes and put them in a bowl.

Soak the potatoes in 2 tbsp olive oil, 2 tbsp lemon juice, ½ tsp garlic powder, ½ tsp salt, ½ tsp ground pepper and sesame seeds.

Add some chopped green onion leaves, cucumber, some onions and raw mango and mix them well.

Mix them, add salt and wait until they are completely combined.

Mix all the ingredients from the dressing list and make a paste.

When the potatoes are cool, add the previous sauce and mix.

Garnish with some coriander, dill and parsley leaves.

It can be eaten by people who want to work on losing weight and is also a salad rich in energy; It will keep you satiated.

Seasoned roasted potatoes

Spiced baked potatoes (Pinterest)
Spiced baked potatoes (Pinterest)

Ingredients

Potatoes – 3

Butter – 1 tbsp.

salt

Chill flakes – 1 teaspoon

Pepper – 1 teaspoon

Garlic (chopped) – 1 tsp

Sesame seeds (ground) -1 tsp

Oregano – 1 teaspoon

Coriander Leaves – Fist

Dill leaves – 1 tablespoon

method

Cut the potatoes into thin slices

Then cut them into small cubes.

Take some butter and add chili flakes, oregano, sesame seeds, coriander leaves, dill leaves and garlic and mix well.

Cover it over the sliced ​​potatoes

Bake for 35 minutes at 180 ° C.

– Sprinkle some salt, pepper and coriander leaves and the delicious potato bread is ready.

This can be a healthy alternative to French fries and other fried cravings, making it a healthy evening snack option.

Potato soup

Potato soup (Pinterest)
Potato soup (Pinterest)

Ingredients

Potatoes – boiled and mashed – 4

Carrots (chopped) – 1 cup

Onions (chopped) – 1

Corn (boiled) – 2 tablespoons

Peas (boiled) – 2 tablespoons

Minced garlic – 2 teaspoons

Milk – half a cup

Salt and Pepper

Half a cup of yogurt

Butter – 2 tablespoons

method

In a large bottom skillet, add the butter and when it melts add some onions, corn, peas and carrots and mix well.

When it becomes soft enough, add garlic, pepper and salt and keep stirring.

Then add some milk and let it simmer well.

After the consistency becomes thick, add the boiled potatoes and keep stirring to prevent clumping.

Add a little yogurt and mix.

Add more salt and pepper if needed, then remove from heat.

Garnish with some carrots, peas, corn and coriander leaves and serve hot.

This makes for a good appetizer and is a healthy, calorie-rich meal that helps reduce food cravings and keeps you full for longer.

Mashed potato pancakes

Mashed Potato Pancakes (Pinterest)
Mashed Potato Pancakes (Pinterest)

Ingredients

2 cups mashed potatoes

cup whole wheat flour

2 eggs

garlic

salt

pepper

Carrots (finely grated) – 1 tablespoon

Green onion leaves (chopped) – 1 tablespoon

frying oil

method

Mix the mashed potatoes, eggs, flour, garlic, carrots and green onions into a smooth paste. Add salt and pepper as well.

Heat a frying pan and add some olive oil to it

– When hot enough pour the stir-fry mixture, make sure it turns brown on both sides.

Serve with some sauce or sour cream.

This can be a healthy alternative to breakfast and evening snacks.

Other benefits of potatoes

Potassium and magnesium in potatoes help maintain blood pressure and muscle health, vitamin C boosts immunity and is a very good source of energy.

Robinson concludes, “No single food can help with weight loss, but only a general calorie deficit diet will be beneficial. Likewise, no single food alone can cause weight gain, it all depends on the total calories consumed.”

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