{"id":232346,"date":"2010-01-26T15:18:09","date_gmt":"2010-01-26T20:18:09","guid":{"rendered":"http:\/\/green.yahoo.com\/blog\/ecomii_healthy_living\/78\/want-to-lose-weight-eat-potatoes.html"},"modified":"2010-01-26T15:18:09","modified_gmt":"2010-01-26T20:18:09","slug":"want-to-lose-weight-eat-potatoes","status":"publish","type":"post","link":"https:\/\/mereja.media\/index\/232346","title":{"rendered":"Want to lose weight? Eat potatoes"},"content":{"rendered":"
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(Photo: Joseph A. Garcia)<\/em><\/p>\n<\/div>\n

What\u2019s the most popular vegetable in America?\u00a0 If you guessed potato, you are right!\u00a0 Plant foods, the exclusive source of dietary fiber, also provide us with precious vitamins, minerals and antioxidants.\u00a0 And since potatoes are grown throughout the year, they\u2019re also a fresh, seasonal and sustainable option for your winter meals.\u00a0 <\/p>\n

Unfortunately, potatoes<\/a> have often been denounced as fattening, and the anti-carb craze of recent years has only added to that undeserved perception.<\/p>\n

Weight control is rapidly becoming the major health issue of the 21st century. More than a third of adults in the U.S. are overweight and obesity<\/a> is reaching epidemic proportions.\u00a0 We know that potatoes are great tasting, inexpensive, and nutritious, but how does this versatile vegetable become part of the solution?<\/p>\n

Medical and nutrition experts have long advocated the health benefits of a diet rich in fruits <\/a>and vegetables<\/a>. Potatoes are root vegetables and complex carbohydrates high in water-absorbing fiber. Therefore eating potatoes makes you feel more satisfied and less hungry and can actually help you to lose weight.<\/a><\/p>\n

Potatoes are 99.9 percent fat-free, 100 percent cholesterol free, and
\nhave the same amount of calories as a large apple. However, potatoes
\nare often drenched in butter or fatty toppings, which is where the
\nover-the-top calories, fat, and cholesterol are added.<\/p>\n

Does that mean we should we give up luscious toppings and creamy
\nsauces? Not at all! There is a better way to create the rich texture
\nand creamy flavor normally associated with dairy. The key is to replace
\nanimal products with wholesome plant based alternatives that impart
\nthese characteristics without heart-heavy cholesterol and saturated
\nfat.\u00a0 <\/p>\n

For instance, the recipe for Louisiana Stuffed Potatoes with Cajun \u2018Cream\u2019 Sauce (below) makes a delicious entr\u00e9e with a richly flavorful sauce. This satisfying
\ndish is easy to make and has 11 grams of protein, 8 grams of fiber, and
\njust 3 grams of fat per serving.<\/p>\n

Marie Oser<\/a> is a best-selling author, writer\/producer and host of VegTV, Follow Marie on Twitter: http:\/\/twitter.com\/vegtv<\/a><\/em><\/p>\n

\u00a0<\/p>\n

Louisiana Stuffed Potatoes With Cajun Cream Sauce<\/strong><\/p>\n

Pop the potatoes into the oven and whip up the mushroom filling and Cajun sauce while the potatoes bake.<\/p>\n

6 Servings<\/strong>
\n
\n6 Russet potatoes
\n1 1\/2 tsp. olive oil
\n3 garlic cloves, minced
\n1 medium red onion, chopped
\n1 rib celery, chopped
\n1\/3 cup chopped yellow bell pepper
\n6 oz. cremeni mushrooms, sliced
\n2 medium tomatoes, chopped
\n2 Tablespoons chopped black olives
\n1 Tablespoon balsamic vinegar
\n1 Tablespoon tamari
\n3 Tablespoons nutritional yeast
\n\u00bc cup chopped fresh basil
\ndash hot pepper sauce, to taste<\/em><\/p>\n

Sauce<\/span>
\n2 tsp. olive oil
\n1\/8 tsp. crushed red pepper
\n1 clove garlic, minced
\n1 1\/2 tablespoons unbleached flour
\n1 1\/3 cups hot vegetable broth
\n1\/3 cup soy milk
\n1\/2 cup nutritional yeast
\n1 teaspoon Bragg Liquid Aminos
\n1 teaspoon dried chives<\/em><\/p>\n

Directions:<\/strong>
\nPreheat oven to 425\u00b0. Bake potatoes on middle rack 1 hour or until fork-tender.<\/p>\n

\nMushroom Filling:<\/u> Heat oil in a 10\u201d frying pan, 1 minute. Add
\ngarlic, onion, bell pepper, and celery, 3 minutes. Add mushrooms,
\ntomatoes and olives. Cook mixture 5 minutes, stirring frequently. Add
\nremaining ingredients lower heat to simmer and cover until ready to
\nassemble.<\/p>\n

\nCajun Sauce:<\/u> Heat oil, crushed pepper and garlic in a saucepan,
\nover medium heat for 2 minutes. Add flour and cook while stirring until
\nbeginning to brown, about 2 minutes. Stir in the broth add when
\nthickening add the soy milk, yeast, Bragg Aminos, and chives. Reduce heat
\nand simmer, stirring frequently.<\/p>\n

\nAssembly:<\/u> Cut an \u201cX\u201d into each potato when cool enough to
\nhandle, and press sides gently to open. Scoop out 1 tablespoon of pulp
\nfrom each potato and add to stuffing mixture. Spoon stuffing into and
\nover potatoes. Serve immediately.<\/p>\n

\u00a0<\/p>\n

Louisiana Stuffed Potatoes With Cajun \u2018Cream\u2019 Sauce<\/strong>
\nNutrition analysis per serving: One stuffed potato with sauce<\/em><\/p>\n

Protein 11g<\/strong>, Carbohydrate 64g<\/strong>, Fiber 8g<\/strong>, Fat 3g<\/strong>,
\nCholesterol 0mg<\/strong>, Calcium 52mg<\/strong>, Sodium 390mg<\/strong>
\nCalories 320<\/strong> from protein: 13%<\/strong>, from carbohydrate: 77%<\/strong>, from fat: 9%<\/strong><\/p>\n

More from ecomii:<\/strong><\/p>\n