Healthy & Versatile U.S. Potatoes Recipes: U.S Potato Veggie Burger & Cream of U.S. Potato Broccoli Soup

Hey! How do you keep yourself occupied during FMCO? Well, besides WFH, I love to cook and enjoy exploring new recipes at home. I just learned 2 new Healthy & Versatile U.S. Potatoes Recipes and it’s nutritional goodness via MY Potatoes USA FB Live Cooking Demo by Indra Balaratnam, a certified dietician. Let’s check out how to cook U.S Potato Veggie Burger & Cream of U.S. Potato Broccoli Soup at home.

Healthy & Versatile U.S. Potatoes Recipes: U.S Potato Veggie Burger & Cream of U.S. Potato Broccoli Soup  

It was an engaging cooking demo by Indra, I also learned some cooking tips and we can create many healthy and tasty dishes by using the U.S. Potatoes. “I am extremely happy to collaborate with U.S. Potatoes to look at the versatility in the usage of U.S Potatoes and share their nutritional benefits, especially amidst these pandemic times, to ensure everyone can cook up a nutritious meal.  This is great news for those who work from home now,” said Indra.

MY Potatoes USA FB Live Cooking Demo by Indra Balaratnam, Certified Dietician

U.S Potatoes Nutritional Goodness 

Do you know that Potatoes have zero fat, no sodium, and no cholesterol making it a healthier choice for the whole family? I’m going to stock up U.S Potatoes in my kitchen, it's so versatile as I can use for to cook soup, stir-fry, fried, and many more.

One medium U.S. Potato gives you 110 calories of easy-to-digest calories, making it more energy-dense than any other popular vegetable. A medium-sized potato contains 26 grams of carbohydrates. Carbohydrates are a key source of energy for muscles. 

Potatoes provide the carbohydrates, potassium, and energy your family needs to have the nutrients for a healthy daily routine

Potatoes provide the carbohydrates, potassium, and energy your family needs to have the nutrients for a healthy daily routine. They are also full of vitamin B6 and C, potassium.

One medium-size potato gives you about 30% of your daily value, 27 milligrams of Vitamin C.  Vitamin C aids in collagen production; assists with iron absorption, and helps heal wounds and keep your gums healthy. Vitamin C may help support the body’s immune system.  This is also good news that functional foods such as potatoes can help boost our immunity system naturally, especially great during covid times.

U.S. Potatoes are rich in Vitamin B6 with one medium potato providing 10% of the recommended daily value. Vitamin B6 is a water-soluble vitamin that plays important role in carbohydrate and protein metabolism. It helps the body make nonessential amino acids needed to make various body proteins; it is a cofactor for several co-enzymes involved in energy metabolism; and is required for the synthesis of hemoglobin – an essential component of red blood cells.

Potatoes have 3 grams of plant-based protein per serving. Protein is the building block for the growth and a key component of muscles, ligaments, and connective tissues. 

U.S. Potatoes Nutritional Facts

One medium-size skin-on potato contains 620 milligrams of potassium or 15% DV of potassium which is more potassium than a medium-size banana.  Potassium is a mineral that is part of everybody cell. It helps regulate fluids and mineral balance in and out of cells and in doing so helps maintain normal blood pressure. Potassium is also vital for transmitting nerve impulses or signals, and in helping muscles contract.

One medium-size potato with skin contributes 2 grams of fiber, or 7% of the DV per serving. Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream. Soluble fiber may help with weight loss as it makes you feel full longer, and research has shown it also may help lower blood cholesterol.

I personally love potatoes, it’s so fulfilling and now that I get to know about its nutritional fact, I’m more motivated to incorporate U.S Potatoes into my daily diet. Yes! to a healthier lifestyle and eating habits.  

Here are the two Healthy & Versatile U.S. Potatoes Recipes by Indra Balaratnam

U.S Potato Veggie Burger Recipe

U.S Potato Veggie Burger Recipe

Makes: 5 burger patties 

Ingredients:

180 grams U.S. Russet Potatoes – peeled, boiled and drained well

240 grams cooked chickpeas 

4 Tablespoons panko breadcrumbs

2 Tablespoons flaxseed

3 Tablespoons coarsely chopped walnuts

1/3 cup tomato sauce

2 teaspoons Cajun seasoning spice

1 teaspoon black pepper

Salt to taste

1 Tablespoon cooking oil

U.S Potato Veggie Burger

Method:

1. Using a fork, mash up the cooked chickpeas and potatoes in a large mixing bowl

2. Add in the breadcrumbs, flaxseed, walnuts, tomato sauce, Cajun seasoning spice, black pepper and salt to taste

3. Mix well and evenly divide into 5 balls to shape into patties

4. Heat the cooking oil in a non-stick pan and pan-fry till golden brown.

5. Create your veggie burger with any condiment combination you like such as mustard, mayonnaise, sliced tomatoes, pickles, sliced onions, slice of cheese or salad greens

MY Potatoes USA FB Live Cooking Demo by Indra Balaratnam, Certified Dietician

Nutrition Analysis (per burger patty only):

Calories: 359                                                                                        

Protein: 14g (14% protein from total calories)

Total fat: 11g (25% fat from total calories)

Carbohydrates: 54g

Dietary fiber: 10g

Cholesterol: 0mg

Sodium: 410mg

Vitamin A:  202 I.U.

Vitamin C: 9mg

Vitamin B6:  1mg

Iron: 4mg

Calcium: 68mg

Potassium:  801mg

Cream Of U.S Potato & Broccoli Soup Recipe

Cream Of U.S Potato & Broccoli Soup Recipe

Serves: 4

2 medium U.S. Russet Potatoes – peeled and cut into small cubes

5 cups (1250 ml) vegetable stock

500 grams broccoli – cut into small pieces

150 ml low-fat milk

4 Tablespoons grated Parmesan cheese

Salt & crushed black pepper to taste

Method:

Place the U.S. Russet potatoes and vegetable stock in a pot and simmer for about 10 minutes or until potatoes are tender.

Then add in the broccoli and simmer for about 8 minutes more.

Pour the boiled mixture into a blender and blend till smooth.

Pour the blended mixture back into the pot, add the low fat milk and gently reheat

Do not boil. Season with salt and crushed black pepper

Serve with grated Parmesan cheese

Nutritional Analysis (per serving):

Calories: 180                                                                                        

Protein: 9g (16% protein from total calories)

Total fat: 3s (15% fat from total calories)

Carbohydrates: 32g

Dietary fiber: 5g

Cholesterol: 8mg

Sodium: 335 mg

Vitamin A: 917 I.U.

Vitamin C: 118mg

Vitamin B6: 1 mg

Iron: 2mg

Calcium: 198mg

Potassium: 915 mg

Healthy & Versatile U.S. Potatoes Recipes: U.S Potato Veggie Burger & Cream of U.S. Potato Broccoli Soup  

Aha! It's so easy to cook these two delicious and nutritious dishes, right? Plus, we can easily get all the ingredients. It’s great for the whole family any time of the day. I’m going to try it over the weekend and I hope you will give it a try too.

For more information about Healthy & Versatile U.S. Potatoes Recipes: U.S Potato Veggie Burger & Cream of U.S. Potato Broccoli Soup, please visit MY Potatoes USA

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Website: www.uspotatogoodness.com.my 

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