The Mirror's Health , Lifestyle and Fashion
Baked potato gratin
Three tablespoonsful butter
• Three tablespoonsful all-purpose flour
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• One and half teaspoonsful salt
• Half teaspoon pepper powder
• Two cups skimmed milk
• One cup shredded cheddar cheese
• Five cups thinly sliced peeled potatoes
• Half cup chopped onion
Direction
• Preheat oven.
• In a large saucepan, melt butter over low heat.
• Stir in flour, salt and pepper until smooth
• Gradually add milk and bring to a boil.
• Cook and stir for two minutes or until thickened.
• Remove from heat; stir in cheese until melted and add potatoes and onion.
• Transfer to a greased baking dish, cover and bake for 30 minutes.
• Uncover; bake for about 30-40 minutes or until the potatoes are tender. If desired, top with additional pepper.
Health benefits of potatoes
Potatoes are underground tubers that grow on the roots of the potato plant.
They’re generally eaten boiled, baked, or fried and frequently served as a side dish or snack.
Here are some of its health benefits:
Heart health
Hypertension, a harmful condition characterised by abnormally high blood pressure, is one of the main risk factors for heart disease.
Potatoes contain a number of minerals and plant compounds that may help lower blood pressure.
The high potassium content of potatoes is particularly noteworthy.
Weight management
Relative to other carb-rich foods, potatoes are particularly filling. Foods that are very filling may contribute to weight control, prolonging the feeling of fullness after meals and reducing food and calorie intake.
Thus, potatoes may aid weight loss by helping you reduce overall intake.
Fibres
Even though potatoes are not a high-fibre food, they may provide a significant source of fibre for those who eat them regularly.
They also contain varying amounts of resistant starch, a type of fibre that feeds the friendly bacteria in your gut and improves digestive health.
Resistant starch can also improve blood sugar control, moderating your rise in blood sugar after meals.
Rich in vitamins and minerals
Potatoes are a good source of several vitamins and minerals, particularly potassium and vitamin C.
The levels of some vitamins and minerals drop during cooking, but this reduction can be minimized by baking or boiling them with the skin on.
www.healthline.com