zig
0

Notifications

  • You're all caught up!

How to Steam Potatoes for Nutrition

by
How to Steam Potatoes for Nutrition
Potatoes are a good source of vitamins B6 and C, copper, potassium, manganese and fiber. Photo Credit Ablestock.com/AbleStock.com/Getty Images

Potatoes are from the Solanaceae family of perennials. Originating from the Andes region in South America, potatoes are cultivated worldwide and are one of the world's largest food crops and considered a staple food. Potatoes are a healthy food when consumed in moderation, containing phytochemicals, cartenoids, and vitamins and minerals as well as starch. The methods of cooking potatoes can affect their overall nutrition, with the most common being boiling, frying and baking. One of the most healthy ways to cook potatoes is to steam them for maximum flavor and nutrition.

Step 1

Decide whether to peel your potatoes. According to the Washington State Potato Growers Commission, potatoes with the skin left on will hold in nutrients, making for a healthier potato. The skin of potatoes may also be removed after cooking, making the potato more nutritious without the need for skin, as dishes like mashed potatoes may call for. Once this has been decided and the potatoes have been peeled or left with the skin, wash them thoroughly with water.

You Might Also Like

Step 2

Prepare the pot. Place a steamer fan inside a pot, and add enough water to cover the bottom but not enough to reach the bottom of the fan. This water level will cook the potatoes without getting them wet. Once this is done, set the pot on the stove and turn the heat on medium.

Step 3

Wait while the water heats up. Spread the potatoes evenly on the fan and cover the pot with a lid.

Step 4

Remove the lid after 20 minutes and check for readiness by piercing the potatoes with a knife. If the knife penetrates the potatoes with little effort, they are ready.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media