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Wednesday, June 28, 2017

US Potatoes in Cilantro Pesto

When one of my kids got sick because of hypokaelemia, (low potassium levels in the blood) the doctor required him to eat foods high in potassium like banana and potatoes. I learned too that US potatoes can help restore electrolyte balance, as well as an excellent source of vitamin C, a good source of potassium (even more than bananas), vitamin B6, and is naturally fat, sodium, and cholesterol free when prepared properly.  A medium sized potato only contains 110 calories.

So after his hospitalization, I made it a point to incorporate potatoes whenever I can in the dishes I would prepare for the kids-- and not just ordinary potatoes but US potatoes which are even healthier.

Another important thing I learned was that how you cook potatoes can have an effect on its nutritional properties so you should use olive oil, salt and pepper and avoid adding MSG to season it.

In time, it became a habit of mine to include US potatoes whenever I do my groceries along with other veggies.

One of my go to dishes, is the Baby Potato in Cilantro Pesto which is both a great side dish or a snack (even goes well with salad!)

I learned this recipe from my mother and the smell alone whenever I cook it makes my kids excited as the aroma is just too flavorful and I wouldnt have any difficulty calling them out for dinner. Im sharing the recipe with you hoping your kids would love them as much as I do.


3/4 lb  US potatoes

1-1 1/2 tsp salt,

Freshly ground pepper, to taste

2-3 tbsp Cilantro Pesto(or other seasoning)

1 Tbsp  Grated cheese

1. Place the potatoes in a medium saucepan and add cold water just to cover. Bring the water to a boil over medium heat, and then reduce to a simmer. Cook until the potatoes can be easily pierced with a fork, about 8-10 minutes, depending on their size.

2. Drain the potatoes and season with salt and pepper to taste. Add the pesto and toss to coat. (Optional) Sprinkle some grated cheese on top. Serve while still warm.

The above serving is good enough for 3 kids in one seating, you can partner it with fried or broiled chicken. Yummy! Healthy and good for the whole family.


 1.  US Potatoes are cholesterol-free and have zero saturated fat. According to the 2010 Dietary guidelines by the USDA and Department of Health and Human Services, potatoes have no cholesterol or saturated fat. While many factors affect heart disease, diets low in cholesterol and saturated fat may reduce its risk.

2. US Potatoes are a good source of potassium and low in sodium. Diets containing foods that include potassium and are low in sodium may reduce the risk of high blood pressure and stroke. Potatoes with skin are loaded with potassium — more than bananas, spinach or broccoli — and are naturally sodium free. That is why I always choose to cook potatoes with their skin on.

3.  US Potatoes are a good source of fiber. A medium potato with skin contributes 2 grams of fiber, which provides 8% of the daily value per serving. Dietary fiber has been shown to have numerous health benefits, including improving blood lipid levels, regulating blood glucose, and increasing satiety (makes you feel full longer), which may help with weight loss.

4.   US Potatoes are an excellent source of Vitamin C. Vitamin C protects arteries from the damaging effects of cholesterol. Potatoes rank in the top 5 of dietary sources of vitamin C for Americans, and provide 45% of the daily value.

5.  US Potatoes are a good source of Vitamin B6. Vitamin B6 is required for the synthesis of hemoglobin and essential component of red blood cells. It also helps reduce levels of homocysteine, of which high levels have been implicated in heart disease and stroke.

US Potatoes are available at selected SM Supermarkets, Rustans Supermarkets, Shopwise, Pioneer Center Supermarket, and Duty Free Philippines.


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