Americans don't eat enough fiber, according to the National Digestive Diseases Information Clearinghouse. On average, an American adult eats just five to 14 g of fiber each day. However, adults should be getting between 20 and 35 g of fiber daily. Adding potatoes to your diet can help you get closer to the recommendations. Fiber can help protect your digestive system, lower your cholesterol and help control your weight. Potatoes are a source of fiber, providing nearly 4 g in just one small potato.
Soup
This potato-leek soup from the Mayo Clinic website is best served cold and provides 3 g of fiber per serving. You will need 4 leeks, 1 medium onion, 1 tbsp. olive oil, 4 thinly sliced medium potatoes, 4 cups unsalted chicken broth, 1/4 tsp. mace, 2 cups of cold evaporated skim milk, 6 tbsp. chopped chives and ground pepper to taste. Begin by adding the onion and leeks to a food processor. Process until finely chopped, then sauté in the olive oil over medium heat for five to seven minutes. Add the mace, potatoes and broth and cook until the potatoes are tender. Pour the potato, leek, onion, broth and mace mix into your food processor and blend. Place the mixture into the refrigerator until chilled. Mix the evaporated milk in and serve with chives and onion on top.
Country Potato Salad
This dish from "Eating Well" combines potatoes, vegetables and meat to provide 2 g of fiber per serving. You will need 2 lbs. small potatoes, 1 cup celery chopped, 2 ounces of ham cut into strips, 1/4 cup fresh parsley chopped, 2 tbsp. of fresh chives or scallions chopped, 2 tbsp. of fresh dill or mint chopped, 3/4 cup nonfat buttermilk, 1 tbsp. lemon juice, 1 tbsp. vegetable oil, 1/2 tsp. salt, black pepper to taste and 2 hard-boiled eggs. Boil the potatoes for 12 to 20 minutes or until they are tender. Drain, then let sit for 15 minutes. Cut the potatoes into pieces small enough to bite and place in a large bowl. Add your celery, herbs and ham and toss. Add the rest of the ingredients and stir until thoroughly mixed. Serve chilled.
Lebanese Potato Salad
This potato salad from "Eating Well" brings out the fresh flavor of a good potato. Eat it alongside your main dish. This potato salad contains 2 g of fiber per serving. The ingredients for this dish include 2 lbs. of potatoes, 1/4 cup lemon juice, 3 tbsp. extra virgin olive oil, 1/2 tsp. of salt, 4 scallions, 1/4 fresh mint and black pepper to taste. Boil the potatoes for up to 30 minutes or until they are tender. Drain the potatoes and allow them to cool. Meanwhile, combine the lemon juice, oil, salt and pepper and whisk together. Cut the potatoes into half-inch pieces and combine with the dressing mixture. Toss in the scallions and mint and serve chilled.
Steak and Potatoes Salad
Adding potatoes and meat to a salad provides a heart meal full of fiber. This adaptation of an "Eating Well" recipe gives you 6 g of fiber per serving. You'll need 1 lb. steak, grilled to your liking and seasoned with salt and pepper, two husks of corn grilled and 1 lb. of boiled baby potatoes. Other ingredients include 12 oz. green beans, 1/2 cup of chives, 2 tbsp. horseradish. 1/4 cup reduced fat sour cream, 3 tbsp. white-wine or red-wine vinegar, 1 tbsp. Worcestershire sauce, 1/2 tsp ground pepper and 2 tbsp. extra virgin olive oil. Steam the beans and cut the potatoes into bite-sized pieces. Once the beans are tender, rinse them in cold water and add to them the potatoes and chives. Refrigerate the mixture. In a separate bowl, mix the sour cream, vinegar, Worcestershire sauce, horseradish, 1/2 tsp pepper and olive oil. Slice your steak into thin slices and remove the corn from the husk. Combine the horseradish mixture with the cooled potatoes and beans, and serve with the steak and corn tossed together.
References
- MayoClinic.com; Dietary Fiber; 2009
- USDA: Nutrient Data Laboratory
- National Digestive Diseases Information Clearinghouse; Constipation; 2007
- MayoClinic.com; Cold Potato-Leek Soup; 2010
- Eating Well.com: Country Potato Salad
- Eating Well.com: Lebanese Potato Salad
- Eating Well.com: Steak and Potato Salad With Horseradish Dressing
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