Health Benefits Of Purple Potatoes

Purple Peruvian Potatoes = Health Benefits

Unfortunately, the potato has an unwarranted negative reputation that has led many health-conscious people to eliminate them from their diets. While white potatoes are not the best choice, there are a wide variety of potatoes that have many health benefits.

People typically think of potatoes as “fattening, high-carb, non-nutritious, empty calories.” In reality, when potatoes are simply prepared steamed, without frying and served without butter, margarine or sour cream, one potato has only 110 calories and provides healthful phytochemicals and vitamins. The more colorful your foods are the more nutrients they contain, making a purple, orange or yellow potato nutrient power houses.

What Are Purple Potatoes?

Often called Peruvian potatoes, purple potatoes were considered the food of gods by Incan kings in Peru. Today science is showing that the health benefits of Peruvian potatoes stand up to those accolades. Today there are many variety of purple potatoes and they can be purchased at many conventional grocery stores, often as fingerling (baby) potatoes.

Purple potatoes taste almost like a white potato as opposed to a sweet potato. Potatoes that are orange, yellow or purple have phytochemicals in quantities that compare to broccoli, spinach and Brussels sprouts.

Health Benefits Of Peruvian Potatoes

Two servings of purple potatoes each day could reduce blood pressure without causing weight gain, according to new research.** In addition, they possess anti-cancer flavonoids and heart-protective effects, as well as benefits such as boosting the immune system and protecting against age-related memory loss. The USDA has stated that the darker potatoes have 4 times more antioxidants than white potatoes.

Cooking Purple Potatoes

Cook your purple potatoes as you would any other potato. They make a terrific healthy potato salad and should be included in a natural healthy diet.

**242nd National Meeting & Exposition of the American Chemical Society

Fun, Fast & Healthy Chili Recipe

Healthy Willy-Nilly Chili Recipe

I call this Willy-Nilly Chili because you can throw it together willy-nilly!

I make it a lot at children’s cooking classes because it is fun, fast and healthy.  Using turkey makes it lower fat without changing the taste.

As part of our Meals In 17 Minutes Or Less series, this chili can be prepared on the stove top or in the microwave … willy-nilly!

Fast, Healthy Chili

1 lb. ground Turkey
1 small onion-diced
1 small green pepper-diced
3 garlic cloves-pressed
2 Tbs. chili powder
Salt and pepper to tango! (you gotta dance while you put this in)
1 can (14 1/2 oz.) tomato sauce
1 can (29 oz.) cut tomatoes (juice and all)
1 can (14 oz) red beans-rinsed

1. In a covered microwave cooker (large glass bowl), cook turkey for 4 minutes, then drain thoroughly. Chop with food chopper or processor.
2. Chop onions and peppers, place into pot. Press in garlic & add seasonings. Add tomato products and stir well.
3. Place back in microwave and heat to a boil, then reduce the heat and cook for 10 minutes, stirring occasionally.

On the stove top it may take a bit more than 17 minutes but it is still will-nilly chili! Tasty and good for you! Just top it with cheese and serve with some crusty whole grain bread.

Healthy Foods To Eat On A Budget

Eat Healthy And Eat Cheap With These Budget Foods!

When people say that healthy food is expensive, I always take exception. Yes, some foods that are organic or healthy conveniences are more expensive than their convenient but not-so-healthy counterparts, but generally real food is not that expensive. Food can be healthy and cheap too.

Last week at the farmers market I bought a garden fresh neck pumpkin for 50 cents and have been eating it all week.

Since orange/yellow squashes are considered a superfood, this was an extremely affordable investment in healthy eating. I had it as a mashed side dish and as little matchsticks fried under my egg. I cubed it and roasted it with a chicken. I grated some and put it in salads, gave some to the dog and also made some soup. After all that I still have a major chunk left over.

Now that is cheap, budget food that IS healthy too!

Eat Cheap On These Budget Foods

There are a lot of everyday foods that are really cheap sources of nutrition even if we eat the organic ones. These are some foods that belong in a healthy diet as well as fit in any budget.

Eggs: As one of the best possible sources of protein for human bodies, eggs are a nutritious and versatile protein source. At only $2.50 a dozen for local free-range, you still are only paying about 50-75 cents per center of the plate entree.

Beans/Legumes: Another versatile and cheap protein source, legumes can’t be beat. They are extremely high in fiber and lignans that protect us from a variety of cancers, high cholesterol and more. At a measly $1.99 for the high-priced organic legumes, a protein portion is less than 50 cents.

Peanut Butter: When you buy the best peanut butter that is free of added sugars it is still an affordable “good-for-you” protein. Not just for kids, peanut butter is high in the good monounsaturated fats as well as an antioxidant (resveratrol) that protects against cardiovascular disease. Peanut butter makes a perfect meal for all ages!

Oats: Oats and other whole grains (buckwheat, brown rice, kamut) are some of the most affordable foods in the grocery store. Satisfying and nourishing, they will also fit any budget. Even if you choose the the high end price and go for the organics in the bulk section of a health/food grocer, the most you could expect to pay is $1.50 per pound. Eat oats at any time of the day or night. Instead of rice, try a side of oat pilaf with your dinner for something different.

Sardines: Farm raised salmon is the pits. Alaskan Wild Caught can be pricey and tuna is full of mercury, so sardines are your best choice and they are cheap!  Sardines have the same omega-3 fatty acids but none of the contaminates that accumulate in the bigger fish. For only about $1.79 per tin you should give them a try as an affordable fish source.

Chicken: Generally organic chicken or meat is expensive when shopping on a budget. But that does not mean they are out of the question. Watch the “healthy” meat section of your grocer. They are frequently on special and the “minimally” processed “natural” variety is a good alternative as well. Watch for the sales and grab 2 at a time and stick one in the freezer. A nice “natural” or organic fryer on special may be almost the same price as the conventionally raised chickens.

Eat Healthy On Any Budget

Stretch your food dollars and stay healthy on any budget by going back to real food. It is the processed foods that are killing us. Real foods are affordable and budget-friendly.

Pick up one of those cheap neck pumpkins, roast it with your specially priced “natural” chicken and serve it with a side of oats. YUM!!