When applying the Mediterranean diet, vegetables such as potatoes are often used as main foods or side dishes. Potatoes are rich in fiber and potassium, important nutrients that help support blood pressure control and improve blood fat levels. Therefore, potatoes are considered a suitable ingredient in the Mediterranean diet for the elderly.
Previously, many people often thought the Mediterranean diet mainly consisted of vegetables, fruits and olive oil. However, in many studies on this diet, potatoes are also mentioned as a familiar ingredient.
According to studies, the Mediterranean diet may include an average of about two servings of potatoes per day. Each serving is equivalent to a fist or approximately the size of a potato.
Notably, potato processing also affects health benefits. When potatoes are cooked and then cooled, a part of the starch will turn into resistant starch - a type of starch that is more difficult to digest and absorb. Thanks to that, blood sugar levels can be reduced by about 30%, contributing to stabilizing blood sugar, while supporting improving blood pressure and blood fat. In addition, the soft texture of potatoes also helps this dish become suitable for the elderly.
We can make fresh vegetable and potato salad with 200 grams of potatoes, 70 grams of chicken breast, 1 egg, 50 grams of cucumber, 50 grams of asparagus, 10 grams of olive oil, 5 grams of lemon juice, and a little salt.
How to do it: Wash all ingredients thoroughly. Peel potatoes, cut into bite-sized pieces; slice cucumbers; peel asparagus and cut into pieces.
Cut chicken breast into small pieces. Put potatoes, eggs and chicken breast in a steamer, steam until cooked.
Mix the sauce by mixing olive oil, lemon juice and a little salt. Put all prepared ingredients in a bowl, pour the sauce on and mix well before serving.
