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Sunday, January 16, 2022



 Benifits of potatoes:

1. bone health
The iron, phosphorous, calcium, magnesium and zinc in potatoes help the body build and maintain bone structure and strength.

2. Blood pressure
A low sodium intake is essential for maintaining a healthy blood pressure, but increasing potassium intake may be just as important, as potassium encourages the expansion of blood vessels.
3. Heart health
Potatoes' fiber, potassium, vitamin C and vitamin B6 content, along with their lack of cholesterol, all support heart health.

Potatoes contain large amounts of fiber that helps lower the total amount of cholesterol in the blood, thus reducing the risk of heart disease.
4. Inflammation
Choline is an important and versatile nutrient found in potatoes, and it helps with muscle movement, mood, learning, and memory.

It also helps in: (maintaining the structure of cell membranes, nerve impulses, fat absorption, early brain development), a large potato contains 57 mg of choline, and adult males need 550 mg and females 425 mg per day.

5. Cancer
Potatoes contain folic acid, which plays a role in DNA synthesis and repair, thus preventing many types of cancer cells from forming due to mutations in the DNA.

Eating fiber from fruits and vegetables such as potatoes is linked to a lower risk of colorectal cancer, and vitamin C and quercetin act as antioxidants, protecting cells from damage caused by free radicals.
6. Regulating digestion
The fiber content in potatoes helps prevent constipation and promote regularity in the digestive system.
7. Weight and satiety
Dietary fibers are known to be important factors in weight management and loss, because they act as “reproduction factors” in the digestive system, increasing the feeling of satiety and reducing appetite, so a person feels full for a longer period and is less likely to consume more calories.
8. Metabolism
Potatoes are a great source of Vitamin B6. This plays a vital role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids. These small compounds are used more easily for energy within the body.
9. Skin
Collagen is the skin's support system Vitamin C acts as an antioxidant to help prevent damage caused by the sun, pollution and smoke Vitamin C helps Collagen smooth wrinkles and improve overall skin texture.


  • ½ medium sized sweet onion like Vidalia
  • Enough peanut oil to wet the entire bottom of your pan
  • Garnish with paprika and fresh basil
  • 1 lb Idaho Russet or Red potatoes (I like Reds – but that is just a personal preference)
  • Salted water
  • Salt and Pepper to taste
  • 2 tbs unsalted sweet cream butter


Place a heavy 9” cast iron skillet over medium heat (just a little more than medium on my electric stove).
Pour oil into the skillet and add the butter as well. Allow this to heat until the oil is shimmery on the surface – not smoking – if it starts to smoke, pull it off the heat and let it cool some until it is shimmery again.
Cut up the potatoes into pieces that are the same size – chips or cubes – your choice.
As you cut, place into 4 cups of water that has 2 Tbs of salt mixed in.
Cut up onion into bigger chunks than you cut the potato.After 5 minutes, drain the potato very well and dry with paper towels
When the oil is ready (shimmery) put the potato and the onion into the oil.
Do not crowd the potatoes. If there isn’t enough room for them to lay side by side, then let some cook, remove them to drain on a paper towel and then cook the rest.
Cook for about 4 minutes on one side then flip and cook for another 2-4 minutes on the other side.
Drain on a paper towel. Salt and pepper as soon as you remove from the oil


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