What? A burger made of U.S. Potatoes? Yes, Thanks to the recipe from certified dietitian Indra Balaratnam, we get to enjoy this veggie burger and more, right in the comfort of our home.
According to Indra Balaratnam, she is extremely happy to collaborate with U.S. Potatoes to look at the versatility in the usage of U.S Potatoes and share their nutritional benefits, especially amidst these pandemic times, to ensure everyone can cook up a nutritious meal.
“This is great news for those who work from home now. I have personally cooked with a lot of U.S. potatoes recently and found so much benefits from them. I prefer U.S. Potatoes as the potatoes are grown in favorable soil, in ideal growing conditions and with plentiful water. Because the United States potato industry is largely a family affair, U.S. potato growers draw from generations of in-the-field experience to cultivate a premium product,” added Indra.
U.S Potatoes nutritional goodness
Potatoes have zero fat, no sodium and no cholesterol – making it a healthier choice for the family. One medium U.S. Potato gives you 110 calories of easy-to-digest calories, making more energy-dense than any other popular vegetables.
Potatoes provide the carbohydrates, potassium, and energy your family need to have the nutrients for a healthy daily routine. They are also full of vitamin B6 and C, potassium.
A medium sized potato contains 26 grams of carbohydrates. Carbohydrates are a key a key source of energy for muscles.
One medium size potato gives you about 30% of your daily value, 27 miligrams of Vitamin C. Vitamin C aids in collagen production; assists with iron absorption; and helps heal wounds and keep your gums healthy. Vitamin C may help support the body’s immune system. This is also good news that functional foods such as potatoes can help boost our immunity system naturally, especially great during covid times.
U.S. Potatoes are rich in Vitamin B6 with one medium potato providing 10% of the recommended daily value. Vitamin B6 is a water-soluble vitamin that plays important roles in carbohydrate and protein metabolism. It helps the body make nonessential amino acids needed to make various body proteins; it is a cofactor for several co-enzymes involved in energy metabolism; and is required for the synthesis of hemoglobin – an essential component of red blood cells.
Potatoes have 3 grams of plant-based protein per serving. Protein is the building block for growth and a key component of muscles, ligaments and connective tissues.
One medium size skin on potato contains 620 milligrams of potassium or 15% DV of potassium which is more potassium than a medium-size banana. Potassium is a mineral that is part of every body cell. It helps regulate fluids and mineral balance in and out of cells and in doing so, helps maintain normal blood pressure. Potassium is also vital for transmitting nerve impulses or signals, and in helping muscles contract.
One medium size potato with skin contributes 2 grams of fiber, or 7% of the DV per serving. Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream. Soluble fiber may help with weight loss as it makes you feel full longer, and research has shown it also may help lower blood cholesterol.
For runners like you and me, it is a perfect food for fueling, before and after your run! Jom! Let’s try out Indra’s recipes:
U.S. POTATO VEGGIE BURGER
Makes: 5 burger patties
Ingredients:
- 180 grams U.S. Russet Potatoes – peeled, boiled and drained well
- 240 grams cooked chickpeas
- 4 Tablespoons panko breadcrumbs
- 2 Tablespoons flaxseed
- 3 Tablespoons coarsely chopped walnuts
- 1/3 cup tomato sauce
- 2 teaspoons Cajun seasoning spice
- 1 teaspoon black pepper
- Salt to taste
- 1 Tablespoon cooking oil
Method:
- Using a fork, mash up the cooked chickpeas and potatoes in a large mixing bowl
- Add in the breadcrumbs, flaxseed, walnuts, tomato sauce, Cajun seasoning spice, black pepper and salt to taste
- Mix well and evenly divide into 5 balls to shape into patties
- Heat the cooking oil in a non-stick pan and pan-fry till golden brown.
- Create your veggie burger with any condiment combination you like such as mustard, mayonnaise, sliced tomatoes, pickles, sliced onions, slice of cheese or salad greens
Nutrition Analysis (per burger patty only):
Calories: 359
Protein: 14g (14% protein from total calories)
Total fat: 11g (25% fat from total calories)
Carbohydrates: 54g
Dietary fiber: 10g
Cholesterol: 0mg
Sodium: 410mg
Vitamin A: 202 I.U.
Vitamin C: 9mg
Vitamin B6: 1mg
Iron: 4mg
Calcium: 68mg
Potassium: 801mg
CREAM OF U.S. POTATO & BROCCOLI SOUP
Serves: 4
Ingredients:
- 2 medium U.S. Russet Potatoes – peeled and cut into small cubes
- 5 cups (1250 ml) vegetable stock
- 500 grams broccoli – cut into small pieces
- 150 ml low-fat milk
- 4 Tablespoons grated Parmesan cheese
- Salt & crushed black pepper to taste
Method:
- Place the U.S. Russet potatoes and vegetable stock in a pot and simmer for about 10 minutes or until potatoes are tender.
- Then add in the broccoli and simmer for about 8 minutes more.
- Pour the boiled mixture into a blender and blend till smooth.
- Pour the blended mixture back into the pot, add the low fat milk and gently reheat
- Do not boil. Season with salt and crushed black pepper
- Serve with grated Parmesan cheese
Nutritional Analysis (per serving):
Calories: 180
Protein: 9g (16% protein from total calories)
Total fat: 3g (15% fat from total calories)
Carbohydrates: 32g
Dietary fiber: 5g
Cholesterol: 8mg
Sodium: 335 mg
Vitamin A: 917 I.U.
Vitamin C: 118mg
Vitamin B6: 1 mg
Iron: 2mg
Calcium: 198mg
Potassium: 915 mg
For more information about U.S. Potatoes, please visit:
Website: http://www.uspotatogoodness.com.my
Facebook: fb.com/MYpotatoesUSA
Watch how to make these wonderful U.S. Potatoes recipes here:
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