Friday, April 18, 2014

Potato Potage: “Potassium Potential”

There is so much conversation about sodium (Na) and its overconsumption in the American diet but very little is mentioned about the mineral Potassium (K), its counterpart in the Na-K pump. Interestingly enough, reports show that in spite of its importance, most Americans don’t consume enough K, contributing to hypertension related to excessive Na intake. Additionally, K favors muscle growth and contraction, energy, and carbohydrate metabolisms. It is therefore, no surprise that today’s degustation will revolve around potatoes, a good source of K.


Cooks in: 35 minutes

Serves: 8

You’ll need…

·       1cup Yellow onion, diced

·       12 Garlic cloves, minced

·       1.2lb White all purpose potatoes, diced

·       4oz. Baby carrots, whole, peeled

·       8 cups water

·       1 teaspoons of dried parsley



·       Place the onion, garlic, and potatoes in a medium size pot and add water. Bring to a boil and cover for 20 minutes.

·       Drain the vegetables, preserving the stock in the pot. Transfer the vegetables into a blender and blend until the mixture is smooth. Poor the blend back into the stock.

·       Simmer for 5-10 minutes until the mixture is creamy and has an even consistency.  Add the parsley and serve immediately into bawls.

Nutrition information*
Servings Per Recipe: 8
Calorie: 244 kcal
Amount Per Serving:  8oz
Total fat: 0.3g
  Saturated Fat: 0.15g
  Polyunsaturated fat: 0.15g
Calcium: 2%
Protein: 6.5g
Cholesterol: 0mg
Sodium: 19.5mg
Carbohydrate:  56g
  Dietary fiber: 7g
  Sugars: 2.5g
Vitamin A:  0%
Potassium: 1345mg
Vitamin C: 70%

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