Eat Your Potatoes! Toss them in a "Buddha Bowl"
Potatoes are a staple!
However, we are always left to wonder if we should be feeling “guilty” about eating them, or not. And the answer is NO!
Potatoes are what’s called a “resistant starch.” Basically, a starch that is not digested in your stomach or intestines. It passes through your colon and is converted into a fatty acid that acts as a prebiotic that helps feed the good bacteria in your gut.
There are several studies on resistant starches and their benefits. Some of the benefits are that they can help stabilize blood sugar, make you feel full longer, improve your digestive help overall, promote weight loss and decrease inflammation.
White potatoes fall under the “type 3” resistant starch. Meaning, if you cook the potato and let it cool completely, the potato will go through a process called “retrogradation.” Which will increase the content of the resistant starch.
In addition to resistant starch, white potatoes are full of antioxidants and nutrients. They are a very high source of potassium, which is great for building strong bones and heart health. Each potato has about 20% of your daily potassium needs, more than bananas and sweet potatoes.
Plus, they are a great source of manganese, which is great for your nerve health.
Like with most vegetables, you will get most of the benefits from the skin. Baking the potato … not deep frying it… and eating the skin will give you the most bang for your buck!
TIP: Batch cook each week
A little careful meal planning can greatly reduce the amount of time you spend figuring out what to cook and buy at the store. Plus, it saves a lot of time in the kitchen!
Here are some of the go-to items that I batch cook:
🌱Sweet potatoes, Japanese sweet potatoes, purple potatoes, red potatoes - any variety
🌱Grains: quinoa, rice, farro
🌱Veggies: broccoli, cauliflower, cabbage, butternut squash
I also make sure my fridge & pantry are stocked with greens (I switch up the variety each week), beans (garbanzo, lentils, kidney, cannellini), and seeds (flax, chia, hemp, sesame).
For example, on Sunday, I prepare a batch of quinoa, roast sweet potatoes, Japanese sweet potatoes, and broccoli. This way I can easily throw together a delicious Buddha Bowl, aka a colorful, flavorful, filling plant-based bowl.
A Buddha Bowl is a great way to increase the diversity of plants in your diet, which is key for optimal gut health.
Buddha Bowls
A “Buddha Bowl,” as defined by urban dictionary, is “a bowl which is packed so full that it has a rounded ‘belly’ appearance on the top much like the belly of a buddha."
There are no strict rules on how to make one. It's typically just a bowl with an assortment of small portions of different foods, especially veggies.
With a little meal prep (roasting veggies & preparing a grain), you can make a quick meal!
Here's what's in my buddha bowl creation:
- 1/2 cup cooked quinoa
- Roasted broccoli
- 1 cup roasted sweet potatoes & Japanese sweet potatoes
- Raw or roasted red onion
- Handful of greens - fresh greens, or sauteed kale or spinach
- A scoop of sauerkraut, I love Wilbrine
- Chickpeas
- Sprinkle of hemp seeds, pumpkin seeds
- A drizzle of your favorite dressing or sauce. Or try my quick tahini dressing recipe!
Compile however you like! There are no rules for this creation.
Another bonus of a buddha bowl-style meal, besides it tasting amazing and being super satisfying, is the PLANT DIVERSITY.
Remember, the diversity of plants in your diet is critical for a healthy gut microbiome!