Diet recipes with potatoes. Forbidden treat or acceptable dish? Diet mashed potatoes

The history of culinary knows many cases when one or another product, through the efforts of overzealous nutritionists, fell into disgrace for many years. And absolutely not deserved! So, in some places, tomatoes were considered almost a poisonous plant, “useless” fiber at one time was intensively cleaned out of food, and potatoes, pasta and bread were declared enemies number one for slim figure. And each time it turned out that the gentlemen Experts of Healthy and Proper Nutrition were unforgivably mistaken. So what is the use of potatoes, and can it be used in weight loss diets for the benefit of the body?

The benefits of potatoes for weight loss ...

That's who pretty much got (and to this day falls) from nutritionists, so it's potatoes. Great amount professionals advising their patients to eat more vegetables Don't forget to make the standard "other than potatoes" disclaimer. From it both fullness and constipation ... Let's see what we are depriving ourselves of by refusing a vegetable that is “dangerous” for our waist.

Potato contains:

• Minerals - phosphorus, magnesium, sodium, zinc, iron, iodine, cobalt, copper. And we have not yet mentioned calcium, which not only has a beneficial effect on the heart, but also prevents the stagnation of excess fluid in the body, thereby relieving us of edema and cellulite!
• Vitamins, especially group B. And in terms of content ascorbic acid(vitamin C) even the vaunted grapefruit cannot keep up with a modest tuber.
• Vegetable protein that guarantees satiety and reduces the likelihood of unplanned trips to the refrigerator.
• Fiber, the benefits of which for weight loss have not been heard only by those who, in principle, have never been interested in this topic.
• Starch. Although it has the ability to fix the stomach, it has a beneficial effect on digestion in general and belongs to slowly digestible carbohydrates.
• Water.

With all this, potatoes contain a minimum of fat and very few harmful "fast" carbohydrates. And its calorie content is only 80 kcal per 100 g. For comparison, the favorite of experienced "dietists", buckwheat, contains three and a half times more, and pearl barley - four.

...and its harm

But not in vain, the adherents proper nutrition at one time they anathematized the potato and ruthlessly deleted it from the diet? Yes and no.

• The bad reputation of the root crop was created primarily by our unhealthy eating habits. We fry it with butter (some even cracklings!), deep-fry it, mash it up with a good portion butter, with gusto we crunch chips ... And even if we bake, we serve potatoes to the table with ketchup and others diet sauces. As a result, a harmless 80 kcal in the blink of an eye “swells up” to almost 200 for fried and up to 300-odd for deep-fried potatoes.
• The abundance of starch in the root can still add wrinkles to our waists if we use the product too often, in large quantities or in the afternoon, especially for dinner.

So is it possible to lose weight on potatoes?

Experience shows that proper intake potatoes does not interfere with weight loss. Set aside the skillet and deep fryer, replacing them with an oil-free steamer and grill. Boil and bake potatoes in their skins - by the way, it contains a lot of useful elements. Give up mayonnaise and other "wrong" seasonings. Finally, take the advice of supporters separate power supply who prefer to consume potatoes not as a side dish for meat (animal protein + vegetable protein), but as an independent dish or part of a vegetable salad.

And, of course, try not to overeat. According to nutritionists who are peacefully inclined towards this wonderful vegetable, a person can freely afford to eat one serving of properly cooked potatoes every other day, preferably in the morning. And if we are talking about the first dish with a root crop in the composition, you can feast on them at least every day. Naturally, provided that you are not going to consume potato soup pots.

Potato calorie table

To be sure not to get into trouble, let's check what is the real nutritional value of potatoes cooked in different ways.

Menu and rules of the potato diet

There are many options for parting with excess weight with the help of potatoes. Here, for example, is one of the most effective, but at the same time, alas, monotonous diets ...

Nine Day Diet

Day 1-3:

In the morning, bake 1.5 kg of well-washed but unpeeled potatoes in the oven, divide them into 4-5 servings and eat them throughout the day at regular intervals. Oil, salt and spices are prohibited, but it is allowed to brighten up the taste of the dish with a sprig or two of dill or parsley.

Day 4-6:

Boil the same amount of potatoes in their skins, divide into 5 servings and eat during the day. During the first three meals, it is allowed to water the finished tubers. a small amount olive oil or sprinkle with lemon juice.

Day 7-9:

It's time boiled potatoes. If you wish, turn it into a puree by adding to the pan small piece butter, a lot of greens and 2-3 cloves of garlic passed through a press.

Eat dinner no later than four hours before bedtime, drink at least 2 liters every day clean water and in the end you will get a clean intestine, no feeling of hunger and a loss of 3, 5, and sometimes 7 kg. True, there is a risk that during this time you will hate potatoes.

Menu for 7 days: with and without kefir

Does the diet seem too boring? Try another, more creative one. True, dinner on this diet is not provided, but every time for breakfast and lunch you will have a new dish.

Monday.

• Breakfast: 150–200 g of mashed potatoes with milk, but without salt. Add a sprig of parsley or half a minced garlic clove, if desired.
• Lunch: A bowl of soup meat broth(use lean beef) potato dumplings. small portion vegetable salad. No potatoes!

• Breakfast: Potato casserole with vegetables. Can add skim milk, but do without cheese and sour cream.
• Lunch: Piala chicken broth and a plate of vegetable salad with potatoes prepared in any of the permitted ways. One hard-boiled egg - cut it up and add it to the salad.

• Breakfast: 2-3 dumplings with potatoes (you can add a little sour cream).
• Dinner: Rice soup with potatoes, a plate of cucumber and tomato salad.

• Breakfast: A couple of jacket-boiled potatoes with garlic and herbs.
• Lunch: Soup based on potatoes and any cereal, cucumber salad, seasoned dessert spoon oils.

• Breakfast: Potato casserole with legumes - peas or beans. Or a couple boiled potatoes small size and, separately, a serving of beans.
• Dinner: Mushroom soup And vegetable salad with pieces of boiled potatoes.

• Breakfast: Again vegetable casserole with potatoes. You can add a small slice of cheese.
• Dinner: Thick puree soup of grated potatoes with tomatoes and a salad of fresh tomatoes with greens.

Sunday.

• Breakfast: Draniki. Since you have to deal with oil, keep it as small as possible.
• Lunch: Soup with potatoes and chicken, vegetable salad.

Instead of dinner, drink water and herbal teas. But be careful! If you suffer from edema, excess fluid in the evening will exacerbate the problem.

Another variation of the same diet suggests eating a glass of kefir for dinner, whipped into a cocktail with herbs, garlic and fresh cucumber or a handful of berries. Do it right, get it running like clockwork digestive tract, cleansed of toxins and toxins from the body and, on average, getting rid of 5 kg.

diet with cabbage

If you're the kind of rusher who can't wait to see results, tighten your belt and go on a potato-cabbage diet for a week. All that you will eat daily is:

• potatoes - 4 medium-sized pieces, boiled or baked in their skins;
• cabbage - 500 g fresh, stewed in water or steamed;
• herbal teas without sugar, mineral water without gas, drinking water- in unlimited quantities.

Salt and spices are prohibited, except for black pepper and garlic. But you will get rid of at least 7 kilos! True, they run the risk of leaving with them. good mood and well-being, so do not get too carried away with this diet.

If you are too hungry, three times a week arrange a dinner for yourself from a 200-gram piece of boiled fish.

Potato and egg weight loss

When some 1.5–3 kg spoil your life, there is no point in tormenting yourself with a weekly run. Set aside three days for weight loss and spend them on the following diet:

• Breakfast: 200 g of milk, kefir or unsweetened drinking yogurt.
• Lunch: 300 g boiled potatoes, mashed with a blender, a few tablespoons of milk and a pinch of black pepper.
• Dinner: a salad of a couple of small boiled or baked potatoes sprinkled with vinegar, hard-boiled eggs, black pepper and herbs. Nice bonus - 1 tsp. vegetable oil and some salt.

potassium diet

Do you want to lose weight without suffering from the monotony of the diet? Easily! Just combine potatoes, cereals and dried fruits in your menu. For example, like this:

• Have breakfast with a portion of buckwheat boiled in milk.
• During lunch, refresh yourself with a handful of dried apricots and a glass of carrot or any other vegetable juice.
• Dine on a bowl of soup beef broth with potatoes and snack on a 150-gram serving of boiled rice.
• Turn your diet into real holiday belly will allow diet dessert from an apple baked with a small amount of raisins and 1/2 tsp. cinnamon.
• Dinner will be potato cutlet With boiled beef. A piece of meat should be very small, no more than 50 g.

Drink tea without sugar skimmed milk, water, herbal decoctions and dried fruit compote. It is better not to get carried away with the latter because of the presence of sugar - one glass a day is more than enough.

Or use the most sparing diet option. Twice a day, take half a glass of freshly squeezed potato juice: in the morning 30 minutes before breakfast and at noon, half an hour before lunch. Give up fatty and fried foods, reduce the amount of salt and sugar in the diet, do not overeat and have dinner with something light. The duration of the diet is 2 weeks. You will lose weight slowly but surely - by 2-3, and with a large initial weight and 5 kg per week.

A few tips for those who intend to achieve harmony with the help of potatoes:

1. Don't stick to the diet for more than 7-9 days. Due to the imbalance of the diet, it has a bad effect on the skin and hair. Especially quickly it will affect ladies in age.
2. Accept vitamin complexes in order to somehow compensate for the lack of nutrients.
3. The best time for a diet is autumn. Young potatoes contain a maximum useful substances and a minimum of calories, and under the skin of the old, the poisonous substance corned beef accumulates.

An example of diet recipes with a "dangerous" vegetable

Potatoes with tomato sauce

You will need:

• Potato.
• Tomatoes.
• Garlic.
• Parsley.
• Dill.
• Black pepper.

All proportions are arbitrary and depend only on your taste and the number of eaters.

Cooking:

1. Wash the potatoes with a hard dish sponge and boil in their skins. Preferably without salt.
2. Finely chop the tomatoes.
3. Chop greens.
4. Chop the garlic.
5. Peel the cooked potatoes and cut into pieces.
6. Mix the chopped tomatoes, greens and garlic, season with pepper and pour the potatoes with the resulting seasoning. Ready!

With a pleasant sourness

You will need:

• Potato.
• Sorrel.
• Garlic.
• Olive oil or unsweetened natural yogurt.
• Pepper optional.

The proportions are arbitrary, but if you have not dealt with sorrel before, take it smaller - about 1 small bunch for 3 large potatoes.

Cooking:

1. Peel the root vegetables and boil until tender. If you absolutely do not like unsalted potatoes, add a little salt, but you can do without it.
2. Chop the sorrel.
3. Pass the garlic through a press.
4. Mix with butter or yogurt.
5. Cut the potatoes into slices and pour over the green sauce.

With rosemary in the oven

You will need:

• 4-5 small potatoes
• fresh or dried rosemary- ½ tsp
• Vegetable oil - ½ tbsp. l.
• Black pepper.
• Salt.

Cooking:

1. Mix rosemary, pepper and salt. If using a fresh plant, rinse it first, pluck the thin “needles” from the stem and chop.
2. Wash the potatoes well paper towel and cut into large pieces. Place on a baking sheet, sprinkle with seasonings and drizzle with oil.
3. Submit spicy potatoes in an oven preheated to 200 degrees. After 10–15 minutes, turn it off and leave the finished dish to “reach” behind the closed door for another 10–12 minutes.

Given the small amount of oil and salt, the recipe can be safely called healthy and dietary, but still try not to use it for dinner.

Video: Cooking new potatoes

Despite the fact that many people think that potatoes are not at all dietary food, experienced ppers know that this is not so. Baked young potatoes in the oven are a dish with a lot of recipes, and none of them can be called non-dietary. Young potatoes, cooked properly, make an excellent side dish for lean meats, fish, legumes, and mushrooms, and can also be used as a side dish. self-dish.

Potatoes in the oven - is it pp?

Young potatoes with bell pepper in sour cream

Such a dish is often on our table during the season. It is easy to cook, there is no meat in it (we have vegetarians in the family), it is very satisfying and at the same time quite p-shnoe. That is, everyone is happy - mom, dad, and children.

I don’t know what the secret is, but it is the combination with bell pepper and sour cream makes potatoes in a special fragrant and appetizing way.

The nutritional value per 100 g:

1. Calories: 89
2. Proteins: 2,3
3. Fats 0,9
4. Carbohydrates: 17

Ingredients:

• young potatoes - 1 kg
• Bell pepper- 2 pcs.
• onion - 1 onion
• sour cream - 3 tbsp.
• a mixture of herbs and spices - to taste
• salt - to taste

Cooking step by step:

Scoop the tubers, wash, then cut each potato into 3-4 pieces and put in a large bowl.

Peel the sweet pepper: cut off its leg, take out the seeds. Cut both vegetables into rings and add to the potato pieces.

Peel the young onion and cut into cubes. Move the onion pieces to other vegetables.

Salt the mixture of vegetables, add seasoning to them to your taste. Season the vegetables with sour cream and mix like a salad.

The bottom of the baking dish does not need to be lubricated with anything: there is enough sour cream so that the dish does not burn. Put the mixture of vegetables in a baking dish with high sides and place in an oven preheated to 200 degrees. Roast for half an hour, stirring the vegetables from time to time to brown them on all sides.

New potatoes with pepper are ready!

Country-style PP-potato

Whole baked potatoes with garlic and herbs are known to many even restaurant menu. We will cook it right for you. That is, it is not dangerous for the figure, and you can serve it to any table. The good thing about this dish is that you don't have to peel the potatoes!

Nutritional value per 100 g:

1. Calories: 101
2. Proteins: 2,3
3. Fats 2,2
4. Carbohydrates: 17

We will need:

• 1 kg new potatoes
• 4 garlic cloves
• 1/2 tsp black pepper
• dill - large bunch
• 1 tbsp vegetable oil
• salt, spices - to taste

Cooking steps:

1. Wash the tubers thoroughly running water. To completely wash off the soil, use a soft brush or sponge. Dry the clean potatoes with a waffle or paper towel, make punctures with a fork.
2. Grind the garlic on a grater or garlic press. In a small bowl, mix dry spices.
3. Rinse and finely chop the dill.
4. Turn on the oven and set the temperature to 180 degrees.
5. Put the potatoes in a saucepan, add a mixture of spices and pour in a spoonful of vegetable oil, add dill. After covering the container with a lid, shake several times so that the oil and spices are evenly distributed.
6. Prepare a baking dish. Lay out the potatoes.
7. Bake young potatoes with dill and garlic in the oven for 40-50 minutes, covered with foil.
8. To get potatoes in a golden crust, you can remove the foil 10 minutes before cooking and set a slightly higher temperature.

Recipe for the lazy: baked in peel slices

This recipe with the peel involves cooking with slices. But unusual recipe makes adding spirulina to the tubers. I suggest experimenting.

Nutritional value per 100 g:

1. Calories: 89
2. Proteins: 2,2
3. Fats 0,4
4. Carbohydrates: 17

Ingredients:

• young potatoes - 0.5 kg
• salt, spices - to taste
• fresh herbs
• spirulina in granules or tablets - 1 tsp

Cooking is easy:

1. Rinse potatoes thoroughly, cut into thin slices.
2. Place potatoes in a steamer bowl and cook for 10 minutes.
3. Transfer from the steamer potato wedges into the prepared baking dish, season and salt. It is better to distribute the potatoes so that there is a little free space between the slices.
4. Put the mold in the oven, bake until golden brown about half an hour.
5. Before serving, sprinkle with finely chopped herbs and spirulina granules.

If your kitchen does not have a double boiler, proceed as follows: put the chopped potatoes in a baking dish, pour in a little water, cover with foil and put in the oven for 10 minutes. After this time, remove the form, season the potatoes, and put the dish again for another 15-20 minutes, this time without foil. This method allows you to bake new potatoes with skins in the oven without oil, without drying them out.

Young potatoes with meat

In this recipe, new potatoes are baked in the oven with chicken. But chicken can be substituted lean meat turkeys or lean beef.

Nutritional value per 100 g:

1. Calories: 94
2. Proteins: 10,5
3. Fats 0,7
4. Carbohydrates: 11

Ingredients:

• 600-700 g potatoes
• 500 g chicken breast
• 1 large carrot
• 100 g lung white yogurt
• fresh herbs
• spices
• soy sauce - 1 tbsp.
• 3-4 garlic cloves

Cooking step by step:

1. Rinse the chicken breast fillet, cut into layers and beat off lightly on both sides. Grate with spices, add salt, coat and let marinate for an hour and a half.
2. Prepare vegetables. Wash potatoes and carrots, cut into bars or as you like.
3. Prepare a baking dish. It is better if it is a non-stick form or silicone. If you use a baking sheet, you can grease it with a small amount of oil: one drop, rubbed over the surface with a paper towel, will be enough.
4. Lay out the vegetables, season them. Top with pickled layers of chicken breast, additionally grease with yogurt.
5. Bake in a preheated oven at 180-200 degrees for about an hour, until the potatoes are soft. 5 minutes before cooking, you can pour a little water into the mold to further make the dish more juicy.
6. Rinse and finely chop the greens, chop the garlic.
7. Sprinkle the finished dish with garlic and herbs, cover and let it brew for 5-7 minutes.

Potatoes and mushrooms in the sleeve

Cooking meals in a roasting bag makes them juicy, soaked own juices and very tasty. A bag or a sleeve is a godsend for a pp-shnik! You can not add oil, anyway, nothing will burn and everything will remain juicy.

This recipe is the lowest calorie! So, losing weight, take note.

Nutritional value per 100 g:

1. Calories: 66
2. Proteins: 2,5
3. Fats 0,5
4. Carbohydrates: 12

Products:

• 500 g potatoes
• 1 PC. onion
• 7 pcs. mushrooms
• 1 tomato
• 1 carrot
• spices, herbs - to taste
• 0.5 tsp any vegetable oil
• 1 garlic clove

How to cook:

1. Rinse potatoes, cut into cubes or slices.
2. Peel the onion, finely chop.
3. Wash mushrooms and cut into slices.
4. Cut the tomato into 2 parts, grate into coarse grater so that the skin remains intact (discard). You can just whip it up in a blender.
5. Put potatoes in a large bowl, add mushrooms, onion and tomato mass, season and salt. Add half a teaspoon of oil and mix well.
6. Put the workpiece in a baking sleeve, make several holes in it for steam to escape. Cook in preheated oven for about an hour.

Ruddy potatoes with cheese "Accordion"

Accordion potato is not a new dish, it is usually cooked with lard, bacon, that is, the calorie content there is hoo. Our harmonica is not dangerous for the figure!

Nutritional value per 100 g:

1. Calories: 129
2. Proteins: 6
3. Fats 5
4. Carbohydrates: 14

Required products:

• potatoes - 5 large tubers
• rubbed hard cheese- 100 g
• vegetable oil - 1 tsp

Cooking steps:

1. Dry thoroughly washed potatoes. Using a large wooden or metal spoon, make cuts across each tuber, leaving a distance of about half a centimeter. Thanks to the sides of the spoon, the cuts will end at the same level, leaving the bottom of the potatoes intact.
2. Season potato preparations. Carefully pour grated cheese into the incisions.
3. Wrap each "accordion" not very tightly in a piece of foil.
4. Bake at 220 degrees for 40 minutes, then cut or unfold the foil on each piece, brush the top with oil and bake for another 20 minutes. So potato "accordions" will be cooked with a golden crust.

An ideal accompaniment to baked new potatoes will be, for example, based on Greek or Turkish white yogurt, with the addition of one egg yolk rubbed on fine grater fresh cucumber and your favorite spices.

How long to bake potatoes? On average, any potato dish is cooked in the oven for no longer than an hour. young small potatoes faster, especially if it is previously pricked.

There are many diets that can really save you from excess weight. One of them is potato. boiled or baked potato when losing weight is indispensable product, because it contains the very substances that help maintain the vital activity of the body and get rid of extra pounds. You will learn about the benefits and harms of this vegetable below.

The benefits of boiled potatoes

Chemical composition boiled potatoes enriched with vitamins B, C, E, solanine, trace elements:

• magnesium,
• copper,
• choline,
• zinc,
• selenium,
• calcium,
• chromium,
• molybdenum
• potassium.

At the same time, it is important to buy a root crop at harvest time in order to be sure of buying fresh, useful product, because in winter they often sell already sprouted. Storage should be in a cool room. Potatoes for weight loss have a low energy value- only 86 kcal per 100 grams ready meal. Due to such a low level, the root crop can be called a truly dietary product.

Is it possible to eat boiled potatoes while losing weight? Need to! During weight loss, the benefits of boiled potatoes are only at hand: you not only eat and enrich the body with the necessary substances, but also rapidly lose weight, because you only eat low-calorie potato dishes. In addition, cooking them is very simple: peel the vegetables, put them in a saucepan, pour water and set to boil. In 20-30 minutes you will be ready full garnish, which can be diluted with salad, meat, fish, vegetables

The benefits of baked potatoes

If someone prefers a vegetable from the oven, then there is great news: the benefits of baked potatoes for weight loss are no less than boiled ones. The same low calorie content, the same useful trace elements, and besides, the root crop does not have to be cleaned before baking, but it is better to eat it, unlike boiled, hot, since it dries slightly cold.

If you are determined to lose weight rapidly, then you can’t use oil when baking, otherwise the vegetable will be covered golden crust like when it's hot. It is not necessary to explain how bad it is for the heart, because many people know the harm from fried potatoes or french fries. There is never a lot of potatoes when losing weight, and it is already impossible to imagine the Russian diet without it. Baked dishes based on it are rich in carbohydrates and fiber, which are so necessary for the body. In addition, proteins in the form of globulin, albumin, protein and peptone are also present in the root crop.

Is it possible to eat potatoes while losing weight

Since this product is low-calorie, the answer suggests itself: potatoes can become the main one when losing weight. diet dish the whole diet, if you eat it without meat or fish. As soon as nutritionists came to this conclusion, they immediately began to appear all kinds of recipes weight loss. The main advantage is the price: a vegetable has never been expensive in Russia, so losing weight on this root crop will be cheap, which is good news.

Is it possible to lose weight on potatoes

As mentioned above, potatoes for weight loss will play a huge role: the calorie content of a boiled or baked root vegetable is so small that you can safely choose it for breakfast, lunch and dinner. You will be able to calculate required amount potatoes a day in order to get rid of extra pounds, given your lifestyle and the presence in it physical activity.

How to lose weight on potatoes

First you need to properly build a diet in order to lose weight on potatoes quickly and effectively:

• cross out fried, flour and sweet;
• stock up quality product;
• replace mayonnaise with sour cream or delete it from the menu altogether.

For weight loss in food, you can use only boiled or baked dishes without oil. This is the only way to be sure that the dish will contain least amount calories. Be sure to combine with vegetables and alternate with boiled meat. Remember that the potato diet should not last more than two weeks.

Potato diet for weight loss

How many recipes, so many diets. Indeed, there are many ways to lose weight on one root crop, it all depends on which cooking method you choose. Any diet on potatoes implies the fruit is a minimum intake of carbohydrates, so be careful about this: at the exit from dietary intake do not pounce on those foods that you refused, smoothly move on to your usual diet.

Diet on potatoes in uniform

simple diet on a potato in a uniform means only one thing - to eat no more than one kilogram of a root crop per day. It is necessary to boil in a peel, in slightly salted water. Ideally, if you do not lubricate potatoes with oil when losing weight. So you reduce the calorie content of the dish to a minimum. You can diversify the menu with salad, sauerkraut, fresh cucumbers or tomatoes, stewed zucchini. Such a mono-diet should last no more than 10 days.

Diet on potatoes and kefir

Another great way get rid of excess weight is a kefir-potato diet. Three times a day you can eat boiled or baked potatoes, mashed potatoes (in no case fry!) And drink a glass of kefir after eating. This method of losing weight is considered short-term and should last no more than 5 days. Potatoes with a diet are very useful for the stomach, swelling will disappear, the digestive system will be cleansed.

Potatoes are undeservedly demonized by 80 percent of people who lead the so-called healthy lifestyle and watch their figure. It is believed that this product contains a large number of simple carbohydrates, which are recognized as one of the main culprits of excess weight. As a result, the thought of even the most ordinary potato in uniform or slimy mashed potatoes, which we hated in childhood, makes those who are losing weight languidly and sadly sigh, because potatoes are superimposed strict ban. Is it justified?

In fact, for weight loss, the "complexity" of carbohydrates consumed is not so important - only a calorie deficit is important. In other words, the figure does not care whether you eat glucose from buckwheat or marshmallow. A lot of athletes today are on a flexible diet, allowing themselves to feast on their favorite goodies within reasonable limits, and look great. Another question is that boiled buckwheat less calorie per unit mass, and contains more useful substances, so it is easier to control the feeling of hunger with it, and it is still more useful for the body. Therefore, potatoes, if you do not eat them in kilograms, will not bring harm.

And one moment: potato starch- COMPLEX carbohydrate. Any starch is a complex carbohydrate. Although it breaks down faster than carbohydrates from the same buckwheat, it does not at all cause the same terrible insulin surges as sugar. Dense and prolonged saturation, which brings potatoes - the best of that proof. The difference in the rate of absorption of glucose from potatoes and more "complex" sources is important only when diabetes, and it was from the recommendations on nutrition for diabetics that the horror story about potatoes spread around the world. If everything is in order with your pancreas - eat for health.

Perhaps the only thing that can be really dangerous for a figure is fried potatoes. It absorbs a lot of oil, and the calorie content of 100 g of the finished dish can exceed 200 kcal. At standard portion in 200-300 g, an impressive figure is obtained. Therefore, it is better to allow yourself such a treat only occasionally, and for every day to cook low-calorie and healthy meals from our selection.

Diet potatoes baked in the oven

Ingredients:

• Potato - 1 kg
• Garlic - 2-3 pcs.
• Salt, spices to taste

Preheat the oven to 180°C. Peel the potatoes, wash them, cut them into 4-6 parts and place them in a baking dish, salt and sprinkle with spices. Divide the garlic into cloves, peel, but do not cut, but decompose them entirely throughout the form. Send the potatoes to the oven for 40-50 minutes. If you cover the form with a lid or foil, the potatoes will turn out soft, and if you cook without a lid, they will dry out and become covered with a thin, ruddy, slightly crispy crust.

KBJU per 100 g:

• Proteins - 5.2 g
• Fats - 1.4 g
• Carbohydrates - 13.4 g
• Calorie content - 98.9 kcal

Diet potato pancakes

Ingredients:

• Potato - 1 kg
• Onion - 3 pcs.
• Eggs - 2 pcs.
• Whole grain flour - 2 tbsp. l.
• Salt, spices to taste

Peel potatoes, wash and grate on a fine grater. Onion also grate or finely chop, mix with potatoes. Beat eggs, add flour, salt and spices. Mix until smooth. Bake pancakes on a preheated dry non-stick frying pan. If you are frying in oil, do not forget to adjust the KBJU of the finished dish.

KBJU per 100 g:

• Proteins - 3 g
• Fats - 1.2 g
• Carbohydrates - 16.1 g
• Calorie content - 86.4 kcal

Potato casserole with meat

Ingredients:

• Potato - 500 g
• Chicken fillet - 500 g
• Eggs - 4 pcs.
• Onion - 2 pcs.
• Spinach - 100 g
• Salt, spices to taste

Grate peeled and washed potatoes on a medium grater, mix with meat, chopped in a meat grinder or blender. Add eggs, finely chopped onion and spinach (you can take any other fresh herbs instead), salt and spices. Mix well and pour into a baking dish. Send to the oven preheated to 150 ° C for 60-80 minutes.

KBJU per 100 g:

• Proteins - 10.8 g
• Fats - 2.2 g
• Carbohydrates - 6.8 g
• Calorie content - 92.4 kcal

Potato dumplings (gnocchi)

Ingredients:

• Potato - 1 kg
• Eggs - 1 pc.
• Whole grain flour - 1 tbsp.
• Salt to taste

Wash potatoes and boil in their skins. Then cool, peel and crush, or puree with a blender. Add egg, sifted flour and salt. Knead a homogeneous tight dough, divide it into "sausages" and cut each into small pieces. Boil water, salt and put the dumplings into the water. As soon as the gnocchi float to the top, quickly remove them with a slotted spoon. Serve fresh, with low-fat sour cream or sauce.

KBJU per 100 g:

• Proteins - 3.3 g
• Fats - 1 g
• Carbohydrates - 21.8 g
• Calorie content - 108.9 kcal

Stuffed potatoes in a slow cooker

Ingredients:

• Potatoes - 10 pcs.
• Chicken fillet - 300 g
• Egg - 1 pc.
• small cereals– 50 g
• Salt, spices to taste

Wash the potatoes thoroughly and boil in their skins until half cooked. Cool slightly, peel, carefully cut the tops and clean the inside with a knife or spoon. Grind the pulp in a blender with chicken fillet, add the egg and cereal, salt and spices. Stuff the potatoes with the minced meat and put it in the multicooker bowl. Cook for about 50 minutes.

KBJU per 100 g:

• Proteins - 7.3 g
• Fats - 1.2 g
• Carbohydrates - 14 g
• Calorie content - 96.8 kcal

Flourless Potato Banana Cookies

Ingredients:

• Potato - 500 g
• Banana - 150 g
• Egg - 1 pc.
• Cinnamon, sweetener to taste

Bake or boil potatoes in their skins, peel and puree in a blender along with a banana. Add egg, cinnamon and sweetener, mix until smooth. Roll out the dough into a thin layer and cut out cookies using cuttings (or a regular glass). Carefully transfer them to a baking sheet covered with parchment, and send to the oven preheated to 190 ° C for 30 minutes.

KBJU per 100 g:

• Proteins - 2.7 g
• Fats - 1.2 g
• Carbohydrates - 14 g Calories - 86.4 kcal

Potato muffin with cocoa and flourless nuts

Ingredients:

• Potato - 500 g
• Eggs - 4 pcs.
• Walnuts– 100 g
• Cocoa powder - 4 tbsp. l.
• lemon zest- 1 tsp
• Soda - 0.5 tsp
• Sweetener, vanillin to taste

Boil potatoes in their skins, cool, peel, puree in a blender. Add crushed nuts, eggs, cocoa, zest, soda, vanillin and sweetener. Mix well, put in a baking dish and remove for an hour in the oven, preheated to 190 ° C.

KBJU per 100 g:

• Proteins - 8.4 g
• Fats - 11.8 g
• Carbohydrates - 13.2 g
• Calorie content - 190.6 kcal

Style Outcome

As you can see, many useful and useful things can be prepared from potatoes. low-calorie meals, which will not harm the figure in any way, but will delight you with excellent taste.

We are used to thinking that potatoes and healthy diet- these are, if not antonyms, then certainly concepts from non-intersecting categories. When I think about potatoes, chips come to my mind, fatty potatoes rustic, seasoned with mayonnaise, as well as the frightening word "starch". However, potatoes are not as terrible as they are painted! The reputation of the potato has been tarnished mainly by the way it is prepared. Of course, if you fry the slices in oil and serve with mayonnaise or other fatty sauce, then there will be no benefit from it. But do not rush to give up the "second bread" forever. Don't like potatoes? You just don't know how to cook it!

The fact that potatoes can be useful is scientifically proven. According to scientists, potato dishes in the diet have a good effect on blood pressure - they reduce it no worse oatmeal. Of course, this only works if proper cooking- potatoes should not be fried in oil, but steamed or microwaved.

Why don't we believe in potatoes?

It was the potato that became the symbol of fast food: fatty French fries fried in oil and salty chips with a wide range of flavors and preservatives are really far from diet foods. And even National dishes from potatoes are far from dietary ideals, including the famous German Kartoffelsalat. Many of those who have given up such food for a long time still do not favor potatoes because of their starch content and, therefore, a high glycemic index (that is, a large amount of fast carbohydrates that make us feel hungry again soon). Glycemic index(GI) for baked potatoes - 95 (same as white bread), but the GI of boiled potatoes is 70. If you boil potatoes in their skins and then peel them, then the index will be 65. As for the calorie content, then the fears are exaggerated: in 100 g of boiled potatoes there are only about 80 kcal, of course, until you add oil or sauce to it. The same 100 g contains 2 g of protein, 0.1 g of fat and 20 g of carbohydrates - this is quite acceptable for our menu.

By the way, it is wrong to think that all the remaining grams out of a hundred are solid starch. 200 g potatoes contain daily allowance vitamin C. In addition, potatoes (like bananas - another product that supporters try to avoid healthy diets) - a source of potassium and magnesium, which are useful for work of cardio-vascular system and bone tissue. American tubers also contain plant-based amino acids, antioxidants, and minerals.

Which potato to choose?

It is best to buy dense yellow varieties potatoes - they have less starch and more nutrients. By the way, it is especially convenient to cook it in a uniform, since the peel of such potatoes is easy to remove after cooking. In the spring choose not frozen potatoes, which froze all winter in vegetable warehouses. Usually it can be distinguished by wrinkling, a large number of "eyes" and rotten sides. The season for potatoes, of course, is in late summer and autumn - in young potatoes contains the largest amount of nutrients.

What are we preparing?

Universal recipe for cooking potatoes

Wash 1.5 kg of potatoes well without peeling, bake in the oven or steam, season with lemon juice, a little olive oil, add finely chopped garlic and parsley or other herbs. Diversify this potato dish you can serve it with healthy sauces- for example, with almost universal pesto.

Potato salad with olives and peppers

Ingredients:

Rinse the potatoes, boil until soft (10-15 minutes), drain the water, cut the potatoes in half. Grind garlic, mix with salt, add vinegar and finely chopped chili pepper, pour in 2 tablespoons of olive oil. Add the sauce to the potatoes, mix, add finely chopped peppers, parsley and olives. Serve warm.

Ingredients:

• 500 g potatoes;
• 2 teaspoons of capers;
• 100 g of pitted olives;
• 100 g feta cheese;
• olive oil;
• dill;
• lemon juice;
• 50 g unsweetened yogurt;
• salt;
• pepper.

Peel the potatoes, cut into small pieces, boil until soft, drain the water. Lemon juice mix with olive oil, yogurt, salt and pepper. Add finely chopped capers, feta and dill, halved olives to the potatoes, pour over the dressing and mix well.

Wash the potatoes, cook in their skins until soft. Let cool, remove the skin. Heat 1 tablespoon of olive oil in a frying pan, sauté whole cherry tomatoes until the skin bursts. Remove the tomatoes, put them in the pan instead green pea and add 4 tablespoons of water. Cut the potatoes into large pieces, put on a dish, add cherry tomatoes and peas, put onion sliced ​​​​on rings on top. Drizzle with olive oil and wine vinegar, pepper and salt to taste, sprinkle with chopped dill on top.