• SpicetheSpirit

Mashed potatoes with soy flakes and peas

Nutrient content per person: Calories 366 kcal Carbs 43 g Fat 15 g Protein 21 g

Fun facts Health benefits of potato: * Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids. These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases like heart disease, diabetes and cancer. * Potatoes contain a special type of starch known as resistant starch. This starch is not broken down and fully absorbed by the body. Instead, it reaches the large intestine where it becomes a source of nutrients for the beneficial bacteria in your gut. Research has linked resistant starch to many health benefits, including reducing insulin resistance, which, in turn, improves blood sugar control. * Aside from being nutritious, potatoes are also incredibly filling. In one study, 11 people were fed 38 common foods and asked to rate foods based on how filling they were. Potatoes received the highest fullness rating of them all. In fact, potatoes were rated as being seven times more filling than croissants, which were ranked as the least filling food item.

Recipe for 4

Ingredients: 8 potatoes 1 jar of canned peas 200 ml of oat milk 150 g soybean pulp 2 tablespoons oil 1 tablespoon nutritional yeast 1 teaspoon lemon pepper 1 teaspoon salt Preparation: For starters, wash and peel the potatoes. Take a pot and pour cold water into it. Once the potatoes are cleaned, place them in a pot and pot on the stove. Bring to the boil. Then cook the potatoes for 30-40 minutes. Insert the knife in the middle of the potato and when the potatoes are soft, turn off the stove. Drain the water from the pot, but leave the cup section in a separate container. Take the food processor and put the boiled potatoes in it. Add oat milk, 1 tablespoon oil, 1/2 teaspoon salt and yeast. Puree for a few minutes. The mashed potatoes made with a food processor remain quite thick. If you want airy and soft mashed potatoes, place the ingredients in a bowl and mashe them. If necessary, add potato boiling water to the mashed potatoes. Heat the pan on the stove and add 1 tablespoon of oil. When the oil is hot, place the soybean flakes in a pan. Fry for 1 minute and then pour 100 ml of water into the pan. Simmer the soy flakes and fry the soy flakes for another 2 minutes when the water has separated. Then add the canned peas, remaining salt and lemon pepper. Heat the peas, it takes about 1-2 minutes. Turn off the stove and start serving food. To serve, take a bowl and place the mashed potatoes in the middle of the bowl. Then add chopped soy pulp and peas. Garnish with rosemary. Bon Appetit!

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   © 2019 Spice the Spirit|Kariina Kuningas