Summer Comfort Food that Keeps You Full

Steaming Potatoes Means a Cool Kitchen and High Energy

Red potatoes, purple, or Yukon Gold are all excellent for steaming. Cut into bite size pieces first.

Potatoes are one of nature’s most satiating foods. This means they get you full and keep you feeling full and satisfied longer than most other things you could eat. These nutritious spuds have gotten a bad name because they are usually made into chips or fried (read unhealthy and weight-promoting oil) or baked and smothered with a dairy topping. So it’s no wonder that potatoes have gotten a bad – but undeserved – reputation.

Baking and roasting are my favorite ways to make potatoes. In the heat of San Diego summer, though, the oven is best turned off. So I experimented with steaming potatoes and am cheering at the results.

First, I scrubbed and cut up about 10 medium sized Yukon Gold potatoes into bite size chunks (red potatoes or purple would also be good choices). Then I steamed them about 22 minutes until they were just fork tender. You might have to steam a longer or shorter time, based on the size of the potato pieces and kind of spud.

There, I had the basis all the satisfying not-meals I could want for the next day. I ate some of the steamers mixed with salad. I ate some on their own, sprinkled with pepper and paprika or dipped in barbecue sauce.

If you want a bit more elaborate meal, just sauté the steamed potatoes in a bit of vegetable broth (just enough to cover the bottom of

Saute a chopped onion with the steamed potatoes in a bit of vegetable broth

the pan) with chopped onions, mushrooms, spinach, kale, or whatever other veggies you want. Cook until the veggies are barely tender and still flavorful. Sprinkle on your favorite spices or add fresh herbs. Summer offers basil, dill, parsley, cilantro, and many other choices. A large bowl of this creation is a meal, not requiring anything to supplement it.

Add mushromms or whatever veggies you want to the saute. Be sure to include spices or fresh herbs for more flavor and nutrition.

Give steamed potatoes the thumbs up over junk food choices. Even on a plant-based diet, it’s so easy to just go for a chip, cookie, faux meat or cheese, “ice cream,” cupcake, food bars, candy, or whatever the latest vegan manufactured food choice is lining food store shelves. The resulting health effects, over the long-run, will not make you into a model of health that everyone else wants to emulate. The steamed potatoes and veggies alternative is every bit as filling, delicious, enjoyable, and even really convenient. Why not give it a try?

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Blog posting by Janice Stanger, Ph.D. Janice authored The Perfect Formula Diet, a nutrition book built on sustainable food choices. Enjoy six kinds of whole foods for permanent, hunger-free weight loss and health.

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