By Alexandra Tringali
In my opinion, purple potatoes are the most exciting-yet-least-used potato in the whole starch family. They’re tender, extremely versatile, packed with flavor and nutrients, and they are an absolutely gorgeous color. They can be prepared in the same way golden potatoes, baking potatoes, or red potatoes can, but often times their color throws some people off. This article is going to throw a spotlight on the health benefits of these colorful potatoes.
Purple potatoes are loaded with health benefis. A half cup contains 1.4 grams of protein, 1.3 grams of fiber, 10% of the daily value of potassium, and 11% of the daily value of vitamin C, as well as a plethora of other vitamins and minerals. In addition to all of the goodness that purple potatoes contain, they also provide a variety of health benefits.
Lower and Regulate Blood Pressure
The potassium content of purple potatoes coupled with their concentration of the phytochemical chlorogenic acid positively affects the capillaries and blood vessels, helping to lower and regulate blood pressure. They lower the diastolic blood pressure – the bottom number of the blood pressure reading by 4.3% and the top number, the systolic pressure, by 3.5%.
Helps to Prevent Blood Clots
The chlorogenic acid can also help to prevent the coagulation of proteins and peptides and break down blood clots.
Antioxidants and Phytonutrients
The high levels of antioxidants and phytonutrients, including anthocyanins – a chemical found in blue and purple fruits & veggies – lower in ammation, prevent disease, and zap free radicals that can cause an array of health problems. The compounds found in blue potatoes are also used in medicines to treat high blood pressure, liver dysfunction, and prevent eye diseases.
Potatoes – regardless of color – contain high amounts of soluble and insoluble fiber. Their high levels prevent constipation and keep your body running smoothly and the ectively. Other foods high in fiber include green beans and nuts.
Preparing purple potatoes is incredibly easy: whether you want to roast them, smash them, or slice them very thin to make purple potato chips, their possibilities are endless!
Purple Potatoes and String Beans
• 1 pound string beans
• 1⁄2 pound potatoes
• 2 tbsp olive oil
• 1 shallot
• 1 clove of garlic
• Salt & pepper
• Enough water to ll half of the saucepan
- Put olive oil, sliced shallot and garlic, chopped basil, and
a heavy pinch of salt and black pepper in a large sauce
pan with sides over medium-low heat. Cook until fragrant, about 5 minutes.
- Meanwhile, quarter the potatoes and chop the ends o of fresh string beans. Add to the saucepan when ready.
- Sprinkle with more salt, and add enough water to fill the pan halfway. Place a lid on the pan and cook over medium heat. You want to steam everything together.
- Stir every so often, and cook until the potatoes are soft.
- Remove from heat and using a fork, gently smash the potatoes somewhat. You don’t want mashed potatoes, but you want them a little squashed!
- Add more salt to taste, and a little fresh basil (optional.) Serve hot, room temperature, or cold.