Potatoes are a favorite food because of their smooth, delicious taste. However, this is also a dish that contains a lot of starch. Therefore, many women, even though they like it, are still hesitant about potato salad. In this article, Organica will show you how to make potato salad that is both delicious and nutritious without being afraid of fat. Let's consult now!
Nutrition is in potato salad, is eating potatoes fat?
Many women often wonder if eating potatoes is fat or not, how is the nutrition in this food?
Before embarking on making potato salad, let's talk a little bit about the nutritional composition of this root vegetable!
Figure 1: Potatoes contain many nutrients but do not cause fat
According to research, the nutrition in potatoes is very rich. Specifically, in 100g of potatoes contains:
77% water
1.9g protein
1.8g fiber
0.9g sugar
0.1g fat
20.1g carbohydrates
In addition, potatoes also contain minerals and vitamins such as vitamin C, B6, khaki...
In particular, potatoes also have a high percentage of starch along with glucose, sucrose and fructose. However, this food is also quite high in fiber.
Is eating potatoes fat? Currently, there are no specific studies that can confirm that eating potatoes causes fat. Proper processing can help you lose weight or control weight effectively.
Potato salad often has many other ingredients, mainly vegetables, so it will certainly not cause fat. On the contrary, this is also a food used to lose weight.
Health benefits of potatoes
Because of the many nutrients, dishes made from potatoes, in addition to effective weight control, also have many health benefits such as:
Provides energy, supports daily activities
Good for the cardiovascular system, regulate blood pressure
Control blood sugar
...
Instructions on how to make delicious, nutritious, fat-free potato salad
After learning about the nutrition in potatoes, let's immediately refer to a few delicious and nutritious potato salad recipes below. With just a few simple ingredients and a little spare time, you can make a nutritious salad for the whole family to enjoy.
How to make potato salad
Figure 2: Potato salad
Materials needed:
2 potatoes
1 cucumber
100g cherry tomatoes
70g lettuce
Vinegar, olive oil, pepper, salt...
Doing:
Potatoes are washed, boiled, peeled and cut into bite-sized pieces
Cherry tomatoes cut in half, lettuce washed, drained and cut into pieces
Cucumbers are washed, soaked in dilute salt water for about 10 minutes, then drained and cut into pieces
Put the raw fish including potatoes, carrots, cucumbers, and cherry tomatoes in a large bowl. Then, add a mixture of 1.5 tablespoons of olive oil, 1/2 teaspoon of pepper, 1 teaspoon of salt, 1.5 tablespoons of vinegar and mix well.
Let it sit for 5-10 minutes so that the ingredients can absorb the spices and you can enjoy it
...
Potato Salad with Mayonnaise
Potato salad with mayonnaise sauce is a very popular dish, especially for children.
Figure 3: Potato Salad with Mayonnaise
Be prepared:
2 potatoes
1/2 cucumber
1/4 onion
1/4 carrot
3 pieces of cold meat
6 tablespoons mayonnaise
Salt
Ground pepper
Implementation steps:
Potatoes are washed, boiled and then mashed
Thinly sliced onions, soaked in ice water to reduce pungent. Take it out and let it dry
Thinly sliced cucumber, squeeze with a little salt, then rinse with clean water
Sliced cold meat
Add the ingredients including onion, cucumber, carrot, potato, 6 tablespoons of mayonnaise and mix gently with chopsticks.
Add some ground pepper to make the dish more fragrant
Remove to a plate and enjoy
Yogurt potato salad
Yogurt potato salad is a very suitable dish to enjoy on hot summer days.
Figure 4: Yogurt potato salad
Materials to prepare:
2 potatoes
1 carrot
1 sweet potato
1/2 broccoli
Salt, cooking oil, mayonnaise, sweetened yogurt, lemon juice
Doing:
Potatoes, carrots, sweet potatoes, apples, and broccoli are washed, soaked in dilute salt water. Remove to dry and cut into bite-sized squares
Put a pot of water on the stove, add a little salt, a little cooking oil and bring to a boil. When the water boils, add sweet potatoes, broccoli, carrots, and sweet potatoes to boil. Take it out and put it in a large bowl
Next, add 3 tablespoons of mayonnaise, 1 jar of sweetened yogurt, 1 tablespoon of lemon juice, mix well and pour over the boiled vegetable mixture. Use chopsticks to mix well and enjoy.
American Potato Salad
This is a salad recipe often used by U and American restaurants. Check it out and let's get started!
Materials needed:
100g potatoes
1 chicken egg
30g cold meat
50g onion
20g celery
1 sprig of cilantro
Mayonnaise, olive oil, salt, ground pepper, raisins, fruit olives
American Potato Salad
This is a salad recipe often used by U and American restaurants. Check it out and let's get started!
Materials needed:
100g potatoes
1 chicken egg
30g cold meat
50g onion
20g celery
1 sprig of cilantro
Mayonnaise, olive oil, salt, ground pepper, raisins, fruit olives
How to make American-style potato salad:
Boiled potatoes, cut into bite-sized squares
Finely chopped onion and celery, minced cilantro
Hard-boiled eggs, cut in half
Place the ingredients including potatoes, ham, onions, and eggs in a large bowl. Next, add 1 tablespoon of olive oil, 2 tablespoons of mayonnaise, 1/2 teaspoon of ground pepper, and salt and mix well.
Let the mixture rest for 5 minutes to allow the salad to infuse the spices
The potato salad recipes shared above are very easy to make. In addition, the secret to making the dish more delicious and attractive is the selection of ingredients that need to be meticulous. Foods such as vegetables must be fresh and not spoiled. If you are in need of potato salad, you can come to Organica today to own the freshest ingredients, ensure the most food hygiene and safety.
Hopefully, the article on how to make potato salad above has helped you have more delicious, easy-to-make dishes for your family to enjoy.