I know we already enjoy potato fries as is and there are a million other ways to enjoy them, but one boring afternoon I thought of a more refreshing way of enjoying my fries. My love for Japanese food kicked in and Potato Fries Maki is born!
Potato Fries Maki by Grace Banal, RND
In my practice as a dietitian, the people I talk to often associate “fries” with an unhealthy diet because these are often deep fried in hydrogenated fats and sprinkled with lots of salt. But this doesn’t always have to be the case.
For example, this potato fries recipe I came up with has so much flavor in it but is not fried and no salt was added. The distinct potato flavor and crunch goes so well with the freshness and sweetness of mangoes and cucumber, the umami of crab sticks and seaweed and the creaminess of just a bit of Japanese mayo. Imagine enjoying fries together with fruit and vegetable as snack – best of both worlds, right? ?
As a dietitian who create healthy meal plans for clients, potato fries are often requested and I always happily oblige. With a pinch of careful meal planning, a sprinkle of nutritious food ideas and a dash of creativity, potato fries can definitely belong to a nutritious diet.
Potato Fries Maki
Ingredients:
300 grams frozen shoestring potato fries
2 pcs crab sticks
1/3 pc cucumber
1/2 pc ripe mango
3 Tbsp Japanese mayonnaise
18 pcs nori sheets
Preparation:
Preheat oven to 475F and line a baking sheet with parchment paper.
Arrange frozen fries in a single layer on a baking sheet lined with aluminum foil or parchment paper. No need to add salt.
Bake for about 30 minutes or until crispy and golden brown (time varies depending on oven). Turn product halfway through baking time.
While the fries are in the oven, cut cucumber, crab sticks, and mango into thin sticks or julienne strips. I prefer to pull thin strings of the crab sticks lengthways with my fingers (you can slice them into strips using a knife).
Once the fries are baked and crispy, place about 3-4 pcs fries on top of the nori sheets and add the crab sticks, cucumber and mango on top.
Top with Japanese mayo and wrap with the nori sheet.
Optional: Sprinkle with sesame seeds or shrimp roe on top
Serve and enjoy.
Potato Fries Maki by Grace Banal, RND
Each serving contains:
18 grams Carbohydrates
2.2 grams Protein
1.7 grams Fiber
257.6 mg Potassium
12.8 mg Vitamin C
9 grams Fat (23% of total calories)
74 mg Sodium
4.7 mg Cholesterol
2.7 g Sugar
Kain po!
This post is sponsored by Potatoes USA Philippines. All opinions are mine and values for nutrition information are based from the USDA Food Data Central.
Pinoys spend an average of 4 hours and 15 minutes each day daw on SOCIAL MEDIA.
Wait. Akala ko WALA tayong TIME mag-exercise? Walang time Magluto?
Chismis time:
Early this year nagpa-survey ako and I asked a total of 126 respondents
“What makes it difficult for you to start/achieve your health goals?”
Atin-atin lang ito ha:
The second most popular answer is LACK OF TIME to prepare healthy foods. First is Lack of motivation/discipline.
Also, I often hear from my nutrition coaching clients that they are “too busy yet” to start or maintain a regular exercise routine.
I can relate to this kaya naisip ko, baka nga BUSY talaga tayo gawa ng madaming trabaho, studies and OTHER IMPORTANT matters.
But when I came across this statistics that Filipino adults spend, on the average, more than 4 hours EACH DAY on social media, naloka ako.
That was more than enough time to exercise and cook healthy foods combined.
Hindi pa kasama ang TV / Netflix / games dito ha.
Naisip ko baka OA lang ito at HINDI AKO GANITO (kalma lang Grace).
So, bilang defensive pero kritikal mag-isip, I tracked my own social media use using an app. Alam nyo anong nadiskubre ko?
Atin-atin lang ulit ito ha:
I was spending MORE THAN 3 FREAKIN HOURS on my phone. Wait what?
Akala ko “I’m too busy” kaya hindi na ako nakakapagwork-out nang madalas ngayon. Akala ko wala akong time.
(Insert Carlo Aquino: Akala mo lang wala, pero meron meron meron!)
Ramdam ko yung sampal ni Ate V!
Kaya ayun, natauhan ako at pinagde-delete ko ang mga social media apps sa phone ko (yes, kahit na may FB page ako, I can post naman sa laptop like I’m doing now).
True enough, after that I was able to DO MORE with LESS SOCIAL MEDIA.
Nakakapagbasa ako ng libro na dati wala akong time.
Nakakapaglaro more with my junakis na dati I’m too busy with work.
Nakakapagreply na sa mga nagmemessage sa akin lol na dati I kennat.
At higit sa lahat, I now have TIME na maglakad-lakad (exercise) at magmuni-muni (meditation) na dati akala ko “I don’t have time for that sh*t”.
I now have more time to do things that really matter.
Deym.
So…
Kung lagi mong sinasabi sa sarili mo na kaya ka hindi nakakapag-exercise or hindi nakakapagprepare ng healthy food ay DAHIL WALA KANG TIME…
Is that your final answer?
Baka kailangan mo lang tanungin ulit ang sarili mo bhie.
Whenever possible, I eat potatoes with the skin on. I prefer it this way because half of the fiber content of a potato is in its skin. This also eliminates the peeling step making food preparation faster. (I just make sure the skin is thoroughly cleaned, though). Also, the skin adds variety in texture to the dish, making it more interesting and satisfying.
Not all of the nutrients in potatoes are in the skin, though. Most of the potassium and vitamin C of the potato are contained in the flesh.
So don’t worry if you enjoy yours without the skin.
Clients always ask me for easy breakfast ideas, and I often include potatoes because they’re easy to prepare and give that energy boost in the morning. Here’s a sample menu:
Scrambled Eggs with Tomato
Seasoned Wedge Cut Fries from @potatoesusaphl
Hot chocolate / Tea / Coffee
A piece of fruit
Imagine you have potatoes baking in the oven while you are cooking the scrambled eggs. In just a few minutes you have a sumptuous and nutritious breakfast. Now you’re ready to start a great day.
Yup, potatoes – with or without skin – fit in a nutritious diet.
When it comes to eating healthy, one handy-dandy guide that we Filipinos can refer to is the Pinggang Pinoy. In this dietary guide, the plate is divided into 3 sections:
Carbohydrate-rich GO foods
Examples are rice, potatoes, kamote, saging na saba, noodles, pasta, breads
Protein-rich GROW foods
Examples are fish, chicken, beef, pork, eggs, beans, nuts
Fiber, vitamin, mineral and antioxidant-rich GLOW foods
Examples are vegetables and fruits
Since potatoes are in the same classification or section as rice, we can definitely have meals where we replace rice with potatoes.
For example, you can have Potatoes (GO) together with Roast Chicken (GROW) and Steamed/Roasted vegetables and Fresh Fruits (GLOW).
This is beneficial if you are looking into adding more variety to your diet in terms of flavor, texture and nutrients.
This is because potatoes with skin contain the following nutrients per 148-gram serving:
110 Kcalories
26 grams carbohydrates with 2 grams fiber
3 grams Protein
27 mg Vitamin C
620 mg Potassium
0.2 mg Vitamin B6 With zero fat, zero cholesterol and zero sodium
Therefore, potatoes fit in a nutritious diet.
For Filipinos, carbohydrate-rich GO foods don’t always have to be rice. There are a wide variety of carbohydrate-rich foods to choose from. Don’t be afraid to experiment and try new combinations of GO, GROW and GLOW foods. This way, we can be more confident that we are getting all the nutrients we need in adequate amounts.
So, the next time you sit down for a meal, think of the Pinggang Pinoy guide and compare it with what’s on your plate.
Are your GO foods nutritious?
Are your GROW foods low in sodium, saturated fat and cholesterol?
Do you have enough GLOW foods?
If your answer is yes, yes, yes – then what else can I say – bon appetit and kain po!
Disclaimer
This post is sponsored by Potatoes USA – Philippines. All opinions stated above are my own.
Whenever we’re feeling down or anxious, most of us don’t feel like exercising, right?
Sometimes, we’d rather stay in bed or think a lot about the things that are causing our emotions or anxieties.
But for me, these are the times when we need exercise the most.
This is because cardiorespiratory and muscular fitness are associated with improved physical health outcomes for people experiencing anxiety and depression. This has been shown in a 7-year prospective cohort study that examined associations between cardiorespiratory fitness and grip strength with the incidence of common mental disorders. In fact, low cardiorespiratory fitness and low grip strength were associated higher odds of experiencing common mental health symptoms in this study [1].
So, when anxiety and depression kicks in, I believe this is the time when we should get off the couch or bed, walk or run outside (following covid protocols of course) or do strength training activities at home and keep moving!
And if you do, pat yourself on the back and reward yourself after with a tasty post-workout treat:
Blueberry-Banana-Peanut Butter Ice Candy!
This is actually a left-over from a post-workout smoothie I made one time. I transferred the remaining smoothie into ice candy bags, placed them in the freezer and voila – I no longer have to prepare post-workout snacks each time I finish a workout session. This is perfect for hot and humid days (like everyday in the Philippines).
Here is the recipe for the smoothie which you can make into ice candy (or popsicles!) for future (and more exciting) snacking:
1 cup Blueberries (Fresh or Fresh-frozen)
1 cup Soy milk or any low fat milk
1 pc Banana (sliced into banana coins)
2 Tbsp Peanut butter
Simply put all ingredients in a blender and blend until smooth.
Transfer to ice candy bags, seal and place in the freezer until frozen.
Blueberries contain essential nutrients such as fiber, vitamin C, vitamin K and manganese as well as phytonutrients. Adding peanut butter and milk adds protein for better post-exercise recovery. Hence, this snack is a healthier twist to our usual sugary ice candy. Plus, it’s so easy and tasty that even my 4-year-old picky eater loved it!
Blueberries are delicious, simple, versatile and oh so pretty! Who wouldn’t feel happy nibbling on these cuties, right? Having a healthy and tasty post-exercise snack will surely make you look forward to your next workout session and therefore helps you make exercise a habit.
Exercise and a well-balanced diet contribute to a healthier and happier you. Say goodbye to pandemic blues and say YES to exercise and ENJOY a healthy and tasty snack after.
Whether you’re cooking, snacking, or pursuing healthy habits, blueberries bring back the pleasure and ease that help us to eat well and enjoy our food. Indeed, blueberries are infinitely snackable!
Fresh blueberries from the U.S. are available in stores near you and also offered by online fruit sellers. Get yours now while they’re in season!
Kain po! ?
This is a sponsored post by USA Blueberries – Philippines (@usblueberriesphl on Facebook and Instagram). All opinions are mine, and references are indicated below:
Refrences:
[1] Kandola AA et al (2020). Individual and combined associations between cardiorespiratory fitness and grip strength with common mental disorders: a prospective cohort study in the UK Biobank. BMC Medicine. Accessed August 8, 2021. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01782-9
“It’s OK if I don’t eat enough fruits because I am taking multivitamin and mineral supplements anyway.”
My usual response is:
“Supplements are NOT a substitute to healthy eating.”
This is because there are compounds and associated health benefits in fruits beyond vitamins and minerals that we cannot find in nutrition supplements.
Have you noticed that ripe fruits come in an array of greens, yellows, oranges, browns, reds, and purples? The bright colors of edible fruits are caused by the presence of pigment molecules that represent the phytonutrients in fruits.
For example, the dark bluish-purple color of blueberries is produced by anthocyanin pigment molecules. In fact, blueberries are one of the richest sources of anthocyanins among common fruits(1). Anthocyanins doesn’t only give blueberries their beautiful color – they are also associated with certain health benefits.
In a double-blind, parallel randomized clinical trial that examined the effect of 6-month blueberry intake on insulin resistance and cardiometabolic function in 115 adults with metabolic syndrome, researchers concluded that daily consumption of 1 cup of blueberries resulted in clinically relevant improvements in endothelial function and systemic arterial stiffness in an at-risk population with metabolic syndrome (2).
Aside from antioxidants, blueberries also contain four essential nutrients:
Fiber for heart health, feeling full, and keeping cholesterol in check. Low fat diets rich in fiber-containing grain products, fruits, and vegetables including blueberries may reduce the risk of some types of cancer, a disease associated with many factors.
Vitamin C for a healthy immune system
Vitamin K for bone metabolism and regular blood clotting
Manganese for converting carbs, protein, and fats into energy
Unfortunately, nutrition supplements cannot mimic the beneficial effects of nutrients and antioxidants from fruits.
So I say again:
Nutrition supplements are NOT a substitute for healthy eating.
This is why, as a nutritionist-dietitian, I always encourage my family, friends, and sometimes strangers lol to eat at least 3-5 servings of fruits a day.
So, here are my
3 T’s to help you make a habit of eating fruits:
Table
Always have fruits on the table – dining table, study table, coffee table, kitchen table, living room table – whatever table you have! Seeing fruits and having them within reach will surely keep you snacking on fruits and not on the salty-sugary kind of stuff.
Try
Don’t be afraid of trying fruits you haven’t tried before. Try different fruits of different colors, textures, and flavors. You’ll never know – your new favorite fruit might be around the supermarket corner. Also, different fruits have different nutrient profiles so trying out every kind that nature offers is a good way of making sure that you’re not getting too much or too little of these nutrients.
Toast
Incorporate fruits into your breakfast and snack items. Here is an easy breakfast and snack idea that you will surely love.
Preheat oven to 425°F. In a 2-quart baking dish, toss together blueberries, 3 tablespoons of honey, olive oil, thyme, lemon zest, and lemon juice. Bake for 12 to 15 minutes or until blueberries start to burst and juices are bubbly and slightly thickened.
Spread cream cheese over toast. Top with roasted blueberries and drizzle with remaining honey.
Try this, and if you do, please be warned that you will want more! I suggest you double the serving size and set aside some for snacking later in the day.
Blueberries are indeed delicious, beautiful, healthy, simple, and versatile. Whether you’re cooking, snacking, or pursuing healthy habits, blueberries bring back the pleasure and ease that help us to eat well and enjoy our food. Indeed, blueberries are infinitely snackable!
Nagutom ka ano? ?
Fresh blueberries from the U.S. are available in stores near you and are also offered by online fruit sellers. Get yours now while they’re in season!
Kain po!
This is a sponsored post by USA Blueberries – Philippines (@usblueberriesphl on Facebook and Instagram).
All opinions are mine, and references are indicated below:
References:
Wu X, Beecher GR, Holden JM , Haytowitz DB, Gebhardt SE, Prior RL. Concentrations of anthocyanins in common foods in the United States and estimation of normal consumption. J Agric Food Chem. 2006;54:4069–75. https://pubs.acs.org/doi/abs/10.1021/jf060300l
Curtis PJ, van der Velpen V, Berends L, Jennings A, Feelisch M, Umpleby AM, Evans M, Fernandez BO, Meiss MS, Minnion Met al. . Blueberries improve biomarkers of cardiometabolic function in participants with metabolic syndrome—results from a 6-month, double-blind, randomized controlled trial. Am J Clin Nutr. 2019;108:1535–45. https://academic.oup.com/ajcn/article/109/6/1535/5499342?login=true
In fact, cancer is the second leading cause of death from lifestyle-related diseases in the Philippines [1][2][3]. Cancer doesn’t only impact our family’s health and well-being – it also ravages our financial stability.
But this doesn’t mean that we will just let cancer win over us. We have the capacity to defend ourselves from cancer. We have a better chance at fighting cancer if we equip our body with the nutrients and other bioactive compounds it needs to help keep cancer cells from growing.
We can do this by adding more foods into our diet that contain cancer and stress-fighting compounds.
For example, more research is suggesting that sweet cherries may possess cancer-fighting properties. Among other compounds, cherries contain ellagic acid and anthocyanins, which appear to be potent inhibitors to the growth of cancer cells.
In lab studies, the phenolic compounds of sweet cherries appear to inhibit breast cancer cell growth without toxicity to normal cells.
Sweet cherry extracts have been shown to inhibit proliferation of colon and breast cancer cells in several published studies
Sweet cherries contain perillyl alcohol – shown to be capable of inhibiting pancreatic, breast, liver, colon, skin and lung cancers – which raises the fruit’s anti-carcinogenic activity.
Aside from health scares, this pandemic has also brought us so much mental stress, right? The good news is that studies have shown that serotonin present in sweet cherries is an important neurotransmitter that reduces stress and improves mood.
With all the health scare and stress that we have gone through lately, we need all the stress-busting and cancer-fighting foods we can get!
So, I thought of elevating our family favorite Champorado to a stress- and cancer-fighting level:
Introducing:
Black Forest x Champorado!
It’s our usual Pinoy Champorado with added milk/cream and fresh sweet cherries! It reminds me of Black Forest cake but with less sugar, more fiber from rice and with stress- and cancer-fighting vitamins, minerals and phytonutrients from sweet cherries.
Cancer usually runs in the family. Yes, we can’t control our genetics but we have the power to enable our body to protect itself from lifestyle-related diseases.
Let’s exert more effort at getting enough of cancer and stress-fighting phytonutrients by eating colorful and flavorful fruits such as sweet cherries.
Super sweet Northwest Cherries are available only a few months a year, and they’re now offered by online fruit sellers and supermarkets.
You can also order your cherry boxes and support a cause at the same time! With Cherries For Charity, $1 worth of Northwest Cherries will be donated to our local medical front liners for every box purchased.
[3] Angeles-Agdeppa I, Sun Y, Tanda KV (2020). Dietary pattern and nutrient intakes in association with non-communicable disease risk factors among Filipino adults: a cross-sectional study. Nutr. J. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7397579/
When we talk about healthy diets, we often hear about having the right mix of:
Macronutrients (carbohydrates, protein and fats) and
Micronutrients (vitamins and minerals)
But, did you know that a healthy diet is more than just these nutrients?
Yes. Our nutritional status, and consequently our health, are not just defined by our macro and micronutrient intake.
For example, polyphenols and indoles act as antioxidants in the bodybut are considered as non-nutritive components. However, they provide beneficial compounds to the human body that are particularly helpful in maintaining overall health and preventing chronic diseases.
Anthocyanins are antioxidants that give sweet cherries their deep, vibrant color. Numerous scientific studies have shown that anthocyanins in sweet cherries:
Have antihypertensive effects which helps reduce the risk for heart diseases
Exert neuroprotection which help prevent visual impairment and cognitive decline especially as we get older
Aside from anthocyanins, sweet cherries also contain polyphenols such as flavonoids and hydroxycinnamic acids which have been shown to:
Inhibit the growth of cancer cells
Diminish hyperglycemia (beneficial for those who are at risk for diabetes)
Alleviate gout symptoms
So, whenever I create healthy meal plans, I do not only consider the calories and macronutrients in picking which foods to include. I often add colorful and flavorful fruits such as sweet cherries to meal plans to make sure that my clients and my family get enough fiber, vitamins and minerals as well as bioactive compounds on a regular basis.
Research is ongoing, but the library of work exploring the health benefits associated with eating sweet cherries already offers a multitude of health benefits.
Super sweet Northwest Cherries are not available year-round though, but they are currently offered by online fruit sellers and supermarkets. So, don’t hesitate to add sweet cherries to your grocery list or online cart today, OK?
The good things is that you can also order your cherry boxes and support a cause at the same time! With Cherries For Charity, $1 worth of Northwest Cherries will be donated to our local medical front liners for every box purchased.
Thinking of a healthy and Pinoy-friendly merienda?
Here’s a sweet-savory cherry recipe idea I’d love for you to try. This is inspired by the Grab-and-Go Asian Style Cherry Buns from the Northwest Cherry Growers website. I substituted some of the ingredients like chicken instead of turkey and calamansi in place of lemon juice.
Asian-Style Cherry Buns
10 Servings
Ingredients
1 (8 oz.) package hot roll mix
120 grams ground chicken
1/4 cup chopped onion
1 tablespoon vegetable oil
1/2 cup chopped Northwest fresh sweet cherries
1/4 cup chopped Kastanyas
2 tablespoons soy sauce
1 Tbsp packed brown sugar
1/2 teaspoon each garlic salt, ground ginger and cornstarch
1 tablespoon honey
1 pc Calamansi juice
Directions:
Prepare hot roll dough according to package directions.
Stir-fry chicken and onion in oil until chicken is browned and onion softened.
Stir in cherries, kastanyas, soy sauce, sugar, garlic salt, ginger, and cornstarch.
Remove from heat and cool to room temperature.
Cut dough into 10 pieces. Flatten into 4-inch rounds.
Place 1 tablespoon filling in center of each; gather edges and seal. Place sealed-side down on greased baking sheet.
Bake at 170°C for 12 – 15 minutes or until golden brown.
Combine honey and calamansi juice; brush on hot rolls.
This post is sponsored by Northwest Cherries Philippines. All opinions are mine and references are indicated below.
For more cherry recipes, information about Sweet Cherries and references to health benefits mentioned, please check these out:
Because, according to science and looking at the evidences, hindi makita ng aking 20-20 vision with eyeglasses ang connection ng mga ito sa pagkain ng rice.
But to be fair, madami din naman akong na-encounter na understandable reasons kung bakit may mga taong ayaw na sa rice:
“I tend to overeat when I eat rice”
“I want to increase fiber in my diet”
“I want to have more variety in my diet”
So, to address the question “What can I substitute for rice?”, here is my answer:
If you want to increase FIBER in your diet, you may replace white rice with:
Brown/black/red rice
Corn, Oats
Potatoes / Kamote
Whole wheat bread
If you want to increase protein in your diet, you may replace rice with:
Bread
Pasta
Quinoa, Couscous
FYI, these foods are also similar to rice in terms of carbohydrate content:
Kaya kung umiiwas ka sa rice pero wagas ka naman sa mga pagkaing ‘to ay wala ding epekto kung calorie deficit ang habol mo.
Yes, rice is carbs not all carbs are the same.
Para sa mga taong takot sa carbs kasi DAW “carbs are bad”, you might want to consider eating LESS processed carbs (white rice, noodles, white bread, pastries, softdrinks and other sugary drinks).
But, if you really want to have a healthy diet, I encourage you to eat carbs that contain more fiber, protein, vitamins, minerals and phytochemicals, i.e, whole grains, root crops, beans, tubers, fruits, vegetables.
Basta ako, kanin is lyf. Physically active ako kaya extra rice is lifer.
Reference:
Department of Science and Technology – Food and Nutrition Research Institute (DOST-FNRI.) 2019. Food Exchange Lists for Meal Planning. 4th ed. Bicutan, Taguig City, Philippines.
Most of us are aware that pregnant moms need more energy (calories) and protein, especially during the 2nd and 3rd trimesters and most especially if the mom is underweight prior to getting pregnant.
This is because pregnant moms have higher basal metabolic rate and therefore need extra calories from their diet. Protein is also needed for the development of the baby, mom’s uterus and other mammary tissues.
On the other hand, carbohydrates are just as important during pregnancy because:
Carbohydrates provide energy that help pregnant moms gain appropriate weight during pregnancy. In general, moms within normal weight prior to getting pregnant should gain about 11 – 16 kg during the entire pregnancy. When a pregnant mom’s weight gain is on track, the baby is most probably growing well, too.
Aside from providing energy for the growing baby, carbohydrates also provide energy for moms who are physically active. I was still working (as a nutritionist and personal trainer at that) during my first and 2nd trimesters of pregnancy and the extra energy from carbohydrates helped me keep going. Please consult your OB-GYN for specific advice about physical activity during pregnancy.
Carbohydrate-rich foods contain fiber which help prevent hemorrhoids common among pregnant women. I personally experienced this soon before I gave birth and oh boy was it painful! After ko manganak mas ramdam ko yung sakit ng hemorrhoids kaysa sa sakit ng tahi ko 😀
Aside from fiber, foods that contain carbohydrates (fruits, vegetables, grains, tubers and root crops) also provide micronutrients such as B-vitamins especially folate, vitamin A and vitamin C which are necessary to keep both mom and baby healthy.
For these reasons, pregnant moms are encouraged to eat about 175 grams of carbohydrates per day (ASPEN 2007). Pregnant moms are encouraged to get their carbohydrates from eating whole foods such as whole grains (brown rice, corn), root crops and tubers (potatoes, sweet potatoes), beans and legumes, fruits and vegetables. This is to make sure that they also get important nutrients other than carbohydrates.
For more information about whole foods, please click this link:
Just like most moms, I, too, had unusual food preferences then. I craved for fresh and plant-based foods most of the time and I didn’t want to eat meat! ?
Which is why for today I will be sharing with you one of my favorite foods when I was pregnant – Curry Potato Salad!
Potatoes provide pregnant moms with energy, complex high-fiber carbohydrates and protein. Potatoes also contain potassium, iron, vitamin C and vitamin B6 which help moms stay healthy during pregnancy. So, here it is:
Curry Potato Salad
No of servings: 5
Ingredients:
600 grams Potatoes
1 tsp Olive oil
65 grams Sliced ham
1 pc Hard-boiled egg white
2 1/2 tbsp Low fat cooking cream
1 tbsp Mayonnaise
1/3 cup Chopped onion
1 1/2 tbsp Curry powder
Salt and pepper to taste
1 tbsp Sugar, white
1. Wash and boil potatoes until tender.
2. Toast ham in non-stick pan until cooked.
3. Boil the eggs and discard the egg yolks. Mash the egg whites and set aside.
4. In a bowl, combine potatoes, sweet ham, mashed egg whites, low fat cream, mayonnaise
and curry powder. Mix ingredients thoroughly.
5. Season with salt, pepper and sugar.
Curry Potato Salad Nutrition Information
Word of caution, though.
Pregnant women also need to control their carbohydrate intake because too much carbohydrates in the diet may cause excessive weight gain. This, along with other risk factors, can result to Gestational Diabetes (GDM) which is detrimental to both mom and the baby.
Next time, we will discuss more about GDM and low carbohydrate diets for pregnant moms so stay tuned.
Kain po mommies! ?
Disclaimer:
This post is for general information purposes only. Please consult your doctor for specific medical advice. Specific nutrition recommendations may vary with each individual so please consult a licensed dietitian for a personalized dietary advice.
This post is sponsored by Potatoes USA – Philippines. All opinions stated above are my own and references are indicated below.
Reference:
Gotsclich, M. M. (2007). The ASPEN Nutrition Core Curriculum: A Case-Based Approach – The Adult Patient
