【科普】健康食谱----捍卫土豆
发布于 2009-06-22 · 浏览 1371 · IP 福建福建
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原文链接：
http://www.nytimes.com/2008/10/20/health/nutrition/20recipehealth.html
Recipes for Health
In Defense of Potatoes
Potatoes fell out of fashion during the low-carb diet boom years, which is too bad because potatoes are high in B vitamins and vitamin C, potassium and fiber, with some protein and lots of complex carbohydrates. A plain, 7-ounce baked potato eaten with the skin contains half the daily amounts of vitamins C and B6 recommended for adults, with only 220 calories and zero grams of fat. Particularly starchy varieties like Idahos do have a high glycemic index, which is significant if you suffer from diabetes or insulin resistance. Otherwise, potatoes — one of the world’s most widely eaten vegetables — are nutritious and sustaining.
Instead of adding saturated fat to baked potatoes in the form of the butter or sour cream, a healthy dollop of plain yogurt can be used to moisten them. It’s important to keep the skins on whenever possible because most of the fiber and potassium is located in the skin of the potato, and most of the vitamin C is in the flesh closest to the skin. But this is where pesticide residues reside as well, so seek out organic potatoes. They’re easy to find in farmers’ markets, and fun to shop for, too. One rule of thumb for choosing between the many available varieties: the more color in the potato flesh, the more nutrients there will be.
Provençal Potato “Bouillabaisse”
This main dish soup is a “poor man’s bouillabaisse.” Saffron will add a touch of luxury to any dish, and here it infuses the broth and lends its beautiful hue to the potatoes.
2 tablespoons olive oil
1 medium or large onion, cut in half then thinly sliced across the grain
2 large leeks, white and light green parts only, cut in half lengthwise, sliced and rinsed well
3 large garlic cloves (more to taste), minced or sliced
1 pound ripe tomatoes, peeled, seeded and chopped or 1 (14-ounce) can, with liquid
6 cups water or chicken stock
Salt
A bouquet garni made with 1 cleaned leek green, a bay leaf, a thin slice of orange zest and a couple of sprigs each of parsley and thyme, tied together
1 pound waxy potatoes or Yukon golds, scrubbed and sliced
A generous pinch of saffron threads
Freshly ground pepper to taste
Pinch of cayenne (optional)
4 large eggs
2 tablespoons chopped fresh parsley
Optional: 4 to 8 thin slices baguette or country bread, toasted and rubbed with a cut clove of garlic
1. Heat the olive oil over medium heat in a large, heavy soup pot or casserole and add the onion and leeks. Cook, stirring, until tender, about 5 minutes. Add the garlic and stir together for about a minute, until fragrant. Add the tomatoes, 1/2 teaspoon salt, and the bouquet garni and cook, stirring from time to time, for 10 minutes, until the tomatoes have cooked down and smell fragrant. Add the water or stock and the potatoes, and bring to a boil. Add 1 teaspoon salt and the saffron, reduce the heat, cover and simmer 20 to 25 minutes, or until the potatoes are tender. Taste, adjust the salt, and add cayenne and pepper. Remove the bouquet garni and stir in the parsley.
2. Making sure that the soup is at a bare simmer, carefully break the eggs into a bowl and tip into the soup. Cover (you can turn off the heat at this point) and cook 5 minutes or until set. Ladle the soup into wide soup bowls, with an egg for each portion. Garnish with croutons if desired, and serve.
Yield: Serves 4
Advance preparation: The soup can be made through Step 1 a day ahead and refrigerated. Bring back to a simmer and proceed with the recipe
Recipes for Health
In Defense of Potatoes
Potatoes fell out of fashion during the low-carb diet boom years, which is too bad because potatoes are high in B vitamins and vitamin C, potassium and fiber, with some protein and lots of complex carbohydrates. A plain, 7-ounce baked potato eaten with the skin contains half the daily amounts of vitamins C and B6 recommended for adults, with only 220 calories and zero grams of fat. Particularly starchy varieties like Idahos do have a high glycemic index, which is significant if you suffer from diabetes or insulin resistance. Otherwise, potatoes — one of the world’s most widely eaten vegetables — are nutritious and sustaining.
Instead of adding saturated fat to baked potatoes in the form of the butter or sour cream, a healthy dollop of plain yogurt can be used to moisten them. It’s important to keep the skins on whenever possible because most of the fiber and potassium is located in the skin of the potato, and most of the vitamin C is in the flesh closest to the skin. But this is where pesticide residues reside as well, so seek out organic potatoes. They’re easy to find in farmers’ markets, and fun to shop for, too. One rule of thumb for choosing between the many available varieties: the more color in the potato flesh, the more nutrients there will be.
Provençal Potato “Bouillabaisse”
This main dish soup is a “poor man’s bouillabaisse.” Saffron will add a touch of luxury to any dish, and here it infuses the broth and lends its beautiful hue to the potatoes.
2 tablespoons olive oil
1 medium or large onion, cut in half then thinly sliced across the grain
2 large leeks, white and light green parts only, cut in half lengthwise, sliced and rinsed well
3 large garlic cloves (more to taste), minced or sliced
1 pound ripe tomatoes, peeled, seeded and chopped or 1 (14-ounce) can, with liquid
6 cups water or chicken stock
Salt
A bouquet garni made with 1 cleaned leek green, a bay leaf, a thin slice of orange zest and a couple of sprigs each of parsley and thyme, tied together
1 pound waxy potatoes or Yukon golds, scrubbed and sliced
A generous pinch of saffron threads
Freshly ground pepper to taste
Pinch of cayenne (optional)
4 large eggs
2 tablespoons chopped fresh parsley
Optional: 4 to 8 thin slices baguette or country bread, toasted and rubbed with a cut clove of garlic
1. Heat the olive oil over medium heat in a large, heavy soup pot or casserole and add the onion and leeks. Cook, stirring, until tender, about 5 minutes. Add the garlic and stir together for about a minute, until fragrant. Add the tomatoes, 1/2 teaspoon salt, and the bouquet garni and cook, stirring from time to time, for 10 minutes, until the tomatoes have cooked down and smell fragrant. Add the water or stock and the potatoes, and bring to a boil. Add 1 teaspoon salt and the saffron, reduce the heat, cover and simmer 20 to 25 minutes, or until the potatoes are tender. Taste, adjust the salt, and add cayenne and pepper. Remove the bouquet garni and stir in the parsley.
2. Making sure that the soup is at a bare simmer, carefully break the eggs into a bowl and tip into the soup. Cover (you can turn off the heat at this point) and cook 5 minutes or until set. Ladle the soup into wide soup bowls, with an egg for each portion. Garnish with croutons if desired, and serve.
Yield: Serves 4
Advance preparation: The soup can be made through Step 1 a day ahead and refrigerated. Bring back to a simmer and proceed with the recipe
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