A slim body and a full stomach are real happiness for a woman. Just 10 years ago it was impossible to imagine how you could always stay in shape without limiting yourself to sweets and delicacies.
With the development of dietetics, which studies the principles of healthy and balanced nutrition, it has become possible to stay both full and happy without harming your figure. You just need to keep track of what ends up on your plate.
Basics of proper nutrition
In medicine, dietary nutrition means a special menu that includes only those products that contribute to the treatment and prevention of diseases. In addition, proper nutrition is practiced for aesthetic purposes - to reduce body weight.
Unlike strict diets, which involve constant malnutrition and strict restrictions, dietary nutrition does not harm the health of the person losing weight. A properly designed menu does not allow a sharp reduction in the number of calories, as this leads to a slowdown in metabolism and, as a consequence, to the deposition of excess fat.
Diet Basics:
- Maintaining the correct eating regimen. A follower of a healthy diet should eat at the allotted time, avoiding snacks. There should be at least 3 hours between meals.
- Chewing food thoroughly. The feeling of fullness occurs 30 minutes after the meal. If after eating the feeling of hunger does not subside, you just need to wait.
- Late meals should be avoided. If you go to bed by 11 o'clock, then your last meal should be taken no later than 7 pm. After this time, you can only allow one glass of kefir or a green apple.
- It is necessary to consume a large amount of liquid (water, juices, broths). This will create an imaginary feeling of satiety, and you will not have the desire to snack on junk food again.
- Once a week you need to have a fasting day.
Forbidden vegetable
Are potatoes bad for those trying to lose weight? Disagreements on this issue existed until recently, until it was proven that potatoes do not harm a healthy diet. If you do not add this vegetable to other foods containing large amounts of starch and carbohydrates, then its benefits are obvious.
Perhaps the only thing dangerous for your figure is fried potatoes. It absorbs a large amount of oil, which leads to a high calorie content of the dish. 100 g of fried potatoes can contain more than 210 kcal, with an average serving of 250 g this is a significant figure. Therefore, you should not allow yourself such a delicacy more than once a month, but it is better to prepare healthy and dietary dishes for yourself every day.
How much oil to put in mashed potatoes
Oil - the higher the fat content, the better. If you find something natural, without herbal additives, that’s already a success. We can’t even talk about substitutes, margarines, spreads (it would be healthier to smoke).
The amount of oil is a stumbling block. There is a famous French gastronomic God - Joël Robuchon. He holds the title "Chef of the Century". It was he who created the stunning formula for mashed potatoes. It consists of:
This puree has conquered the whole world. Delicate taste and smooth uniform texture turned banal potatoes into a masterpiece. In addition, such mashed potatoes will not fall out of the spoon, even if it is turned over with the potatoes facing down. Only from such puree can you create a mountain like in the photo.
Such a mountain can be very high. The puree holds up flawlessly.
Recipes
Below are a few basic recipes with photos of finished dishes. Based on them, you can then develop a large number of individual recipes. Diet mashed potatoes are very easy to prepare, so any housewife without cooking experience can master it.
Classic on the water
The calorie content of this mashed potato is 108 kcal per 100 g.
Ingredients:
- 1 kg potatoes (approximately 14 medium tubers);
- 1 chicken egg;
- 60 g butter;
- 2 bay leaves;
- black peppercorns;
- dill;
- salt.
Preparation:
- Peel the potatoes, carefully cut out all the eyes, and cut into medium-sized squares.
- Place the potatoes in a cooking pot and add water so that the water level covers the level of the potatoes.
- Bring water to a boil at maximum temperature, and after boiling, reduce.
- Add salt, pepper, bay leaf.
- Boil the potatoes until done.
- Carefully pour the resulting broth into a separate bowl.
- Mash the potatoes with a pestle or blender.
- Gradually add the egg and melted butter while continuing to mash the potatoes.
- Add potato broth in small portions, remembering to stir.
- The dish is ready. When serving, garnish with dill.
Interesting! If you remove butter from this recipe, the calorie content of the dish will drop to 82 kcal per 100 g.
In a slow cooker
The calorie content of mashed potatoes cooked according to this recipe is 60 kcal per 100 g.
Ingredients:
- 300 g potatoes (approximately 4 medium tubers);
- ½ glass of milk;
- 1 tsp. butter;
- salt.
Preparation:
- Wash the potatoes, peel them, carefully cut out all the eyes, cut into medium-sized squares.
- Place in a multicooker pan and add hot water until the water covers the potatoes. Add salt.
- Set the multicooker mode to “Steaming”, cooking time is 40 minutes.
- Bring the milk to a boil, but do not boil, add butter.
- After the multicooker signals that it is ready, remove the pan and drain all the liquid.
- Pour warm milk and butter into the potatoes. Grind into a puree as usual.
With onion, apple and caramel
The calorie content of mashed potatoes cooked according to this recipe is 140 kcal per 100 g.
Ingredients:
- all the ingredients of the classic recipe;
- 2 sour apples;
- 2 tbsp. l. lemon juice;
- 100 g onion;
- 1 tbsp. l. olive oil;
- 1 tbsp. l. Sahara;
- salt.
Preparation:
- Prepare classic mashed potatoes.
- Cut the apples into squares and add lemon juice.
- Cut the onion into thin rings.
- Mix the remaining butter with sugar and heat until the sugar is completely dissolved. Add salt.
- Add apples and caramelize for 2 minutes.
- Fry the onion in olive oil.
- Serve topped with caramelized apples and onions.
With shrimp and wasabi
The calorie content of mashed potatoes cooked according to this recipe is 140 kcal per 100 g.
Ingredients:
- all the ingredients of the classic recipe;
- 4 tsp. wasabi;
- 6 medium shrimp;
- 1 tbsp. l. olive oil (or any other vegetable oil);
- 1 clove of garlic;
- 3 sprigs of coriander;
- salt
Preparation:
- Prepare mashed potatoes according to the classic recipe.
- Add wasabi to the finished puree and mix thoroughly.
- Chop the shrimp.
- Heat the garlic in olive oil and fry the shrimp over low heat. Add salt.
- Serve the puree with the fried shrimp and coriander leaves.
With cauliflower
The calorie content of mashed potatoes cooked according to this recipe is 100 kcal per 100 g.
Ingredients:
- 600 g potatoes (approximately 10 medium tubers);
- 1 chicken egg;
- 60 g butter;
- 600 g cauliflower;
- green onions;
- salt.
Preparation:
- Peel the potatoes, carefully cut out all the eyes, and cut into medium-sized squares.
- Place the potatoes in a cooking pot and add water so that the water level is 1 cm above the potato level.
- Once boiling, add cauliflower florets.
- Cook until done.
- Drain off all the water. Add milk, butter, egg. Mash using a blender or other convenient method.
- Serve the puree with chopped green onions.
Interesting!
Hearty lunch
Potatoes with stewed meat are a win-win combination of products; in this form, mashed potatoes are no longer just a side dish, but a full-fledged second course. This recipe is familiar to many from childhood; its preparation is very simple and very quick. You can prepare the puree with pork or beef stew; in any case, you will get a tasty and satisfying lunch. You need to take the following products:
- Potatoes – 1 kg;
- Onion - 2 pcs.;
- Vegetable oil;
- Stew - 400 g jar;
- Salt, spices.
To prepare crushed potatoes with stew, follow these steps:
- Peel the tubers, cut them and put them to boil.
- Chop the onions and sauté in a saucepan, mix with the stew and cook for another 5 minutes.
- Drain the broth from the potatoes and puree them using a potato masher.
- Mix the puree with the stew and serve with chopped fresh or pickled vegetables.
This recipe suggests making mashed potatoes without adding butter or milk, but you can make it with milk, just adding less of it. Another feature of this dish is the not entirely uniform consistency of the crushed potatoes.
Tips and tricks
Mashed potatoes are a simple and tasty dish that anyone, even a novice housewife, can prepare. But there are still some cooking secrets that will make dietary mashed potatoes tender and airy.
Cooking secrets:
- To reduce the amount of starch in potatoes, root vegetables should be soaked in cold water overnight.
- Milk or cream must be preheated - this will make the dish more fluffy.
- Instead of milk or water, you can use chicken broth.
- If you add cold water to potatoes rather than boiling water, they will cook faster and have a more delicate taste.
- If the potatoes are old, you can add lemon juice to the water.
- To have fewer calories in the dish, mashed potatoes can be mixed with peas in a 1:1 ratio.
How to make mashed potatoes with milk
To prepare the puree you will need milk and butter; some recipes include a chicken egg or one egg yolk. The tenderness and taste of the puree depends on the quality and quantity of butter. Do not use butter substitutes for whipping potatoes: spread, margarine; using them will only worsen the taste of the dish and it will not be as healthy as with butter.
Calculate the amount of butter at approximately 50-100 grams per 0.5 kg of potatoes. In addition to butter, milk gives mashed potatoes a delicate creamy taste. Its quantity should be calculated “by eye”, depending on the consistency of the puree you want to get. The milk should be added hot so that when serving the dish is warm and not cold. There is an opinion that the color of the puree is affected by the temperature of the milk. This is wrong.
Its color is influenced by the type of potato, which can give the dish a light, creamy or yellowish tint. Beat the potatoes with a wooden masher until the potato-creamy mass becomes creamy and homogeneous and the lumps disappear. The fluffiness and airiness of the dish depends on the intensity and vigor of the beating. To make the work easier, you can use kitchen aids: a mixer or blender.
conclusions
Mashed potatoes are a delicious, filling dish that is easy to prepare. When consumed in moderation, this delicacy can become part of your diet. And compatibility with other products will allow you to diversify your diet to reduce the risk of diet breakdowns.
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Creamy mashed potatoes
Delicious puree with cream is ready!
Author: Valentina Ishchenko
For those who prepare a side dish quite often and who have a desire to diversify it in some way, I would like to offer additional ingredients for taste and aroma.
