Steamed Potatoes Recipe

Steamed Potatoes With Lemon Juice and Herbs Recipe

One of the downsides of boiling potatoes is that quite a bit of their nutritional value goes down the drain along with the cooking water.  You can bake the potatoes, but even using a microwave can take a long time.

Steaming is one fast way of having highly nutritious, “boiled” potatoes.  Just remember to cut up your potatoes in even rounds so that all the rounds are done simultaneously.

Ways to Steam Potatoes

There are several methods for steaming potatoes, and the choice of method depends on the equipment you have available. Here are a few ways to steam potatoes:

Steaming Basket or Insert: Place a steaming basket or insert over a pot of simmering water. Cut the potatoes into uniform-sized pieces and place them in the steaming basket. Cover the pot with a lid and steam until the potatoes are tender. This method is suitable for both whole and diced potatoes.

Microwave: Cut the potatoes into small, uniform pieces. Place the potato pieces in a microwave-safe dish with a lid. Add a small amount of water to the dish to create steam. Microwave on high in short intervals, checking and stirring until the potatoes are tender.

Electric Steamer: If you have an electric steamer, follow the manufacturer’s instructions for steaming potatoes. Generally, you’ll add water to the reservoir, place the potatoes in the steaming compartment, and set the timer.

Instant Pot or Pressure Cooker: Place a trivet or steaming basket in the Instant Pot or pressure cooker. Add water to the pot, place the potatoes in the steaming basket, and close the lid. Use the steam function and cook until the potatoes are tender.

Foiled Packets on the Grill: Wrap whole or sliced potatoes in aluminum foil. Place the foil packets on the grill over indirect heat. Close the lid and cook until the potatoes are tender. This method adds a smoky flavor to the potatoes.

Steamer Bag in the Microwave: Some grocery stores sell steamable bags for vegetables. You can find ones specifically designed for potatoes. Place the potato-filled bag in the microwave and follow the instructions on the packaging.

Nutritional Benefits

Steaming potatoes can help retain their nutritional value, as compared to other cooking methods such as boiling where some nutrients might leach into the water. Potatoes themselves are a good source of several essential nutrients. Here are some of the nutritional benefits of steaming potatoes:

Vitamins: Potatoes are a good source of vitamin C, which is important for a healthy immune system, skin health, and wound healing. They also contain vitamin B6, which is essential for brain development and function, and other B-vitamins.

Minerals: Potatoes provide minerals such as potassium, which is crucial for maintaining proper heart and muscle function, and dietary fiber, which is essential for digestive health.

Dietary Fiber: Steamed potatoes retain their dietary fiber content. Fiber is important for maintaining a healthy digestive system, regulating blood sugar levels, and aiding in weight management.

Low in Fat: Potatoes are naturally low in fat, and steaming them without the addition of oils or fats helps maintain this characteristic. This makes steamed potatoes a healthy choice for those looking to reduce their fat intake.

Antioxidants:

Potatoes contain various antioxidants, including flavonoids and carotenoids, which help neutralize harmful free radicals in the body. These antioxidants contribute to overall health and may have protective effects against chronic diseases.

Low in Calories: Steamed potatoes can be a relatively low-calorie food, especially when compared to fried or oil-laden preparations. This makes them a good option for those watching their calorie intake.

Blood Sugar Regulation: The fiber content in potatoes, especially when the skin is retained, can contribute to better blood sugar regulation. The fiber helps slow down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels.

It’s worth noting that the nutritional content of potatoes can vary depending on the variety and cooking method. Including a variety of foods in your diet and consuming potatoes as part of a balanced meal can contribute to a nutrient-rich diet. Additionally, leaving the skin on when steaming potatoes can enhance their fiber and nutrient content.