P = potassium in potatoes, Good for the heart

Before I started to read food labels, I initially thought potatoes were unhealthy so, I avoided them. Fortunately for me, I taught an undergraduate class in experimental biology where we performed chemical assays on macromolecules and the various classes of food. In short, we cooked potatoes, onions and cereal in the lab for experimental reasons. Although the lab smelled like a 5 star michelin restaurant, we did not eat the cooked food.
My love for potatoes got restored (honestly, it never left. I just found a reason to indulge in it).
Not only are they high in potassium which is good for contractility of the heart but they have a high water content and a low calorie index provided they are not in the form of bagged chips.
Out goes the chips, in comes the fresh potatoes.

My go to are the golden yukon for mashed potatoes, fingerlings for roasted potatoes and sweet potatoes for fries either as oven baked or airfried.

Ingredients
Potatoes (Golden yukon, Fingerlings)
Garlic
Butter
Cheese / cream (optional)
Parsely
Scallions
Shallots
Turkey bacon (mushrooms or any type of bacon works)
Olive oil
Cooking wine
Lemon
Onion
Protein of choice
Cracker (Ritz)

Method
Mashed potatoes
First peel, slice and roast fresh garlic in the oven at 350 degrees till they are translucent. How thin your sliced garlic are determines the speed of the roast (usually 25 to 35 minutes). Peel, dice and boil the golden yukon potatoes till soft. Add some salt and keep cooking it a fork can easily break it apart. Strain the potatoes, put them back in the pot and place on a low heat. Add in the roasted garlic, some butter (cheese and milk / cream are optional), parsley and mash till you get a smooth and creamy consistency. Turn off the stove

Wine reduction sauce
Heat some butter in a skillet, Add finely chopped shallots, garlic, scallions and turkey bacon. Keep stirring till for about 5 minutes and add your cooking wine. Allow the cooking wine to reduce and turn off the stove. 

Spinach
Heat some olive oil in a pan. Add your thoroughly washed spinach and saute. When a little soft, add in your diced onions and salt. Mix well and cover the pan. Cook the spinach till it is soft.

Roasted fingerling potatoes
Wash and dice the potatoes, carrots or any other vegetable you want in the mix.  add your spices and some olive oil. Mix well and bake at 350 degrees for about 40 minutes.

Spinach and cheese stuffed chicken breasts
Saute some spinach and cheese. Cut the seasoned chicken breasts halfway though the middle. Put the sauteed spinach and cheese mix and tie the chicken breast together with a cooking twine. Pan sear the chicken breasts on both sides till brown and finish off the the oven at 350 degrees for about 10 to 15 minutes or till fully cooked.

Cracker crusted cod loins
Clean and season the cod loins as desired. Brush a clean casserole pan with some butter and place the seasoned cod loins in it. Brush the cod loins with some melted butter, add some crushed crackers and bake in the oven at 350 degrees for about 10 to 15 minutes.


 
 
Garlic butter mashed potato with wine reduced buttery sauce, a side of sauted spinach and beef stew Garlic butter cheesey mashed potatoes with wine reduced garlic sauce, a side of sauted spinach and cracker crusted cod loins
 
 
 Roasted fingerling potatoes and chicken filled with spinach and cheese Chicken filling - sauted onion, spinach and cheese
 
 

Sundays are sacred! They are not meant for any form of rant or venting. Thus, I will end this post on this note.
Tear drops.

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