Greek lemon oregano roasted potatoes combines with best olive oil – extra virgin olive oil
Updated July 18th 2023
The Mediterranean Diet For Health & Wellbeing
The Mediterranean diet has become a popular choice for those seeking to improve their overall health and wellbeing, particularly when it comes to heart health and weight loss. This diet emphasizes whole foods, including fresh fruits and vegetables, lean proteins, and healthy fats like extra virgin olive oil. Many people find the flavors and variety of Mediterranean diet recipes to be appealing, making it a sustainable and enjoyable lifestyle choice.
Additionally, research has shown that this diet can reduce the risk of heart disease, stroke, and certain cancers. Whether you’re looking to make a long-term diet change or simply incorporate some Mediterranean-inspired meals into your weekly routine, this popular eating plan offers a delicious and nutritious option that can benefit your health in a variety of ways.
Here is a simple Mediterranean diet recipe using the humble potatoe.
Greek Lemon Oregano Roasted Potatoes With Extra Virgin Olive Oil
Extra virgin olive oil and potatoes are a great combination for a heart healthy Mediterranean diet. Extra virgin olive oil is the best olive oil and has many health benefits for the heart. Polyphenols, which are found in extra virgin olive oil like Morocco Gold have been shown to reduce inflammation and improve cholesterol levels. Potatoes are also a good source of potassium, which is essential for maintaining a healthy heart. Together, extra virgin olive oil and potatoes can help to reduce the risk of heart disease and improve overall cardiovascular health.
What Are Potatoes?
Potatoes are an incredibly versatile root vegetable consumed in a variety of dishes around the world. Scientifically known as Solanum tuberosum, they belong to the nightshade family of plants. Originating in the South American Andes, potatoes are now cultivated in 160 countries worldwide, with 1,500–2,000 different varieties that range in colour, size and nutrient content.
Nevertheless, most varieties are similar in composition, consisting of a starchy flesh covered by a thin, nutrient-rich skin. Potatoes can be boiled, steamed, fried, baked or roasted and used in a wide assortment of dishes.
Potatoes: Healthy or Unhealthy?
While many people consider vegetables to be healthy, potatoes have managed to stir up some controversy. Because of their starch content, many people believe they should limit their intake. Also, potatoes are commonly associated with unhealthy fried and processed foods.
Potatoes Are High in Many Nutrients
There are many types of potatoes that include an array of different nutrient sets. The nutrient profile of potatoes can vary depending on the type. For example, red potatoes contain fewer calories, carbs and fibre than Russet potatoes, as well as slightly more vitamin K and niacin.
The way you prepare your potatoes can also influence their nutrient content. Given that many of their nutrients are concentrated in the outer skin, peeling the potato can remove a significant portion of the fibre and mineral content in each serving. Additionally, frying potatoes can increase their fat and calorie content, compared to other cooking methods like baking or boiling.
Roasted Potatoes Recipe Using Extra Virgin Olive Oil
- 4 large russet potatoes, cut lengthwise into sixths
- 1/4 cup extra virgin olive oil
- 2 teaspoons lightly packed lemon zest
- 1/4 cup water
- 4 teaspoons dried oregano
- 4 teaspoons kosher salt
- 1/4 teaspoon freshly ground black pepper
- Heat the oven to 450°F and arrange a rack in the middle.
- Place potatoes in a single layer on a baking sheet. Add all remaining ingredients and toss to coat potatoes.
- Bake until potatoes are well browned and crispy on all sides, turning halfway through, about 1 hour and 15 minutes.
- Take out the Greek roasted potatoes and enjoy with a sprinkle of extra virgin olive oil.
Potatoes Contain Antioxidants
Potatoes are a good source of antioxidants, including specific types, such as flavonoids, carotenoids and phenolic acids. One study compared the antioxidant activities of white and coloured potatoes and found that coloured potatoes were the most effective at neutralizing free radicals. More research is needed to determine how the antioxidants in potatoes may affect the development of chronic diseases in humans.
They Provide Resistant Starch
Resistant starch is a type of starch that is not digested in the small intestine. Instead, it passes through to the large intestine, where it can feed the beneficial bacteria in your gut. Potatoes are a good source of resistant starch, and those that have been cooked and then chilled contain the highest amounts of it.
How to Make Potatoes Healthier
When consumed in moderation, potatoes can be an excellent addition to your diet. They contain good amounts of fibre and nutrients, plus they are very satiating and versatile. However, the way you prepare them can make a big difference in terms of nutrition. Many nutrients are contained in the peel of the potato, so consuming both the skin and flesh maximizes the amount of fibre, vitamins and minerals in each serving.
Ultimately, portion size and cooking methods have a major influence on the health effects of potatoes. When enjoyed in moderation and prepared in a healthy way, potatoes can be a nutritious addition to your diet. Here is a great way to enjoy this fantastically versatile vegetable.
Greek roasted potatoes with Morocco Gold extra virgin olive oil hails from our Mediterranean cousins and adds a spice twist to a classic winter fare. Most people associate Greek cuisine with wide use of vegetables, olive oil, fish and of course wine but the potato, like in other countries is a stable food source.