Tag Archives: potatoes

10 Healthiest Foods Of All Time And Why You Should Always Eat Them

A registered dietitian Tina Ruggiero, author of The Truly Healthy Family Cookbook,  have listed some essential fruits we should eat daily and why each of these foods is a powerhouse.

Its important we bear in mind that eating healthy shouldn’t be complicated. So to make it simple, TIME.com has curated a list of the 50 healthiest foods you should be eating now. But I would mention just 10 of them.


Bananas and Why are bananas good for you: They are actually classified as an herb and they are an excellent source of cardioprotective potassium – that is ; it contains nutrients that protect the heart. Bananas also help to increase dopamine, norepinephrine and serotonin – brain chemicals that counter depression.


Oranges and why they are good for you: Oranges are one of the most potent Vitamin C sources and are essential for disarming free radicals. Thy help protect our cell and sustain a healthy immune system

Friends Swimming Underwater in Backyard Pool

Blueberries and why they are good for you: Blueberries are rich in anthocyanin and blueberries helps to protect vision, lower blood sugar levels and keep the mind sharp by improving memory and cognition.


Tangerines and why they are good for you: Thorough research has shown that Tangerines has more antioxidant than an orange,and this powerful little fruits soluble and insoluble fiber that play a role in reducing heart disease risk. Tangerines also help lower risk of  chronic eye disease like cateracts and may be protective against type 2 diabetes and heart disease.


Avocados and why they are good for you: Avocados contain nearly 20 vitamins and minerals. Substituting one avocado for a source of saturated fats like butter or cheese  may reduce your risk of heart disease.


Tomatoes and why they are good for you:  As little as they  are in shape, Tomatoes are a nutritional powerhouse. They are rich i Lycopence, a potent weapon against Cancer. Lycopene protect our cells’ DNA with its strong antioxidant power.


Mushrooms and why they are good for you: Mushrooms are antioxidants that fight cancer too. They are a good source of riboflavin, a vitamin that supports the body’s natural detoxification mechanisms and they are the highest source of vitamin D.


Garlic and why they are good for you: Garlic boost immunity and support healthy joints. It is well known for its cardioprotective benefits and its also an effective antiviral.

Sweet Potatoes

Sweet potatoes and why they are good for you:  Although they have a bit more natural sugar than white potatoes, they are packed with nutrients. A large sweet potatoes contains more than a days worth of vitamin A, essential for eyesight and reproductive health. It also has B vitamins, fiber and potassuim and a  antioxidant which may enhance immunity and support metabolism


Sardines and why they are good for you: Sardines contains omega-3 fatty acid and calcium content. This fatty acids go to improve blood flow, feeding our brain, stabilizing heart rhythms and keeping inflammation in check.

Credit: Time.com

Sweet Potatoes

The Best Place To Store Sweet Potatoes

I used to store sweet potatoes in my kitchen store, due to lack of counter space  with the thinking that the store was the best place for it, as it would keep them fresh for a longer period of time. Well,turns out I was wrong!

So after observing that the sweet potatoes easily gets rotten and need a ventilated space, I decided to change it space to a well airy space and away from the heat of the store.

Also, like me , some people might have found it difficult to understand the best place to store sweet potatoes. They have tried storing in the refrigerator but observed that it changes the structure of the cell walls of sweet potatoes, making them harder to break down. As a result, refrigerated sweet potatoes can remain hard in the middle and take longer to cook.

Instead, store your sweet potatoes at cool room temperature, and away from light. These sweet potatoes will cook up evenly and be soft all the way through.

Ever had challenges with storing foods? please share with us.

Green Irish potatoes

Question: Are Green Potatoes Safe To Eat?

As healthy as Irish potatoes can be, some of them could pose as health dangers if not eaten with care. If you’ve noticed, some potatoes carry greenish colour. Why? because it contains alkaloids usually found in tubers.

Green potatoes are usually a result of exposure to light. This is generally not harmful in low consumption amounts, though it can make the potatoes taste bitter.  In higher quantities, potatoes contain alkaloids which can cause digestive problems, and in very high quantities, they can cause more serious health problems, (though these instances are rare.)

Advise: Peel green potatoes, removing all the green flesh before cooking them. Here’s more information about green potatoes

Photo Credit: thekitchn

Irish Peel Poatatos

What’s The Difference Between Irish Potatoes And Sweet Potatoes?

There is some confusion in the kitchen about Irish potato and sweet potatoes. Some grocery store labels the two – tubers. Are they always correct? There is a big difference between the two veggies. So it’s best to clear up the confusion before you reach for the tubers.

While both potatoes are root vegetables that come from a flowering plant, they are actually unrelated and have very different origins and uses. Irish potatoes are not as sweet potato, and sweet potatoes are not a type of Irish potatoes.

So what is that difference between them?

Sweet Potatoes

Difference between irish and sweet potatosYam family
Irish Potatoes with Catfish

5 Reasons Why You Should Add Potatoes To Your Meal

Irish Potato

Not everyone enjoy having Irish potatoes as a meal. Some people prefer to have them as a snack like a meat pie. Reason because it taste is not very appetizing like that of a sweet potato.

But amazingly, Here are five very good reasons to love irish potatoes.

  1. They’re loaded with potassium.  Potassium is a mineral that’s crucial for life. It’s necessary for the heart, kidneys, and other organs to work normally. And most importantly, potassium plays a role in lowering blood pressure.
  2. Potatoes are packed with fiber. If you eat the skin, at least it contain 7 grams of dietary fiber but without the skin that fiber count drops to 1 gram. A diet rich in fiber will not only help you stay fuller for longer, it’s also been shown to reduce heart attack, lower cholesterol and prevent diabetes.
  3. High Dose vitamin C. Potatoes also contain good amount of vitamin C especially from the skin and as we know, vitamin C plays an important role as an antioxidant and helps heal wounds.
  4.  Good source of manganese. Manganese plays a role in bone formation and potatoes and it skin which is filled with protein can give you the recommended daily amount of manganese.
  5. And they’re rich in vitamin B6.  Vitamin B6 helps maintain healthy brain function, It helps in breaking down and digesting proteins. So, the higher the protein intake, the greater is the requirement of vitamin B. The vitamin also helps in forming red blood cell. So a potato (with the skin!) is a good place to start.
Irish Potatoes with Catfish

Irish Potatoes with Catfish(Restaurant Review)

So I attended a Mobile Web Conference meet-up, 2013 at Four Point Hotel Victoria Island.  And during the hiatus, I decided to order for lunch. Was wondering what I would like to eat, as I wanted to try something different.  So I ordered for Irish potatoes and fish.

This Irish potatoes with catfish, chicken and chopped lettuce garnished with olive oil, taste so amazing.  It is also easy to replicate at home.

Four point hotel is known for it continental, French and African cuisine.  Check out the white soup locally called ‘Ofe Nsala’ I also tasted, bet you will love it!

The atmosphere is clean and conducive. The staff, courteous and friendly,

Feel free to share your restaurant experience on foodiciary.com



Irsh Potatoes, Scramble eggs

Irish Potatoes With Scrambled Eggs

For quick breakfast, Irish potatoes with scramble eggs is very nutritious and easy to make.

First, peel the potatoes. Use a vegetable peeler or knife to take off all of the skin. Use the tip of the peeler to remove any deep parts.

Place the potatoes into a pot of boiling salt water. Cover and cook for 15 to 20 minutes, or until potatoes are tender. Drain the potatoes in a colander.

Try to makes sure your potatoes are of similar size. This is to ensure they will cook evenly. You can leave the potatoes whole or cut them into pieces, peeled or unpeeled. Tip: the smaller the pieces, the quicker the potatoes will cook.

Scrambled Egg sauce.

Serve Potatoes with 3 fried or scrambled eggs garnished with chopped tomatoes and fresh pepper.


3 eggs

3-4 balls of fresh Tomatoes

3-4 balls of fresh pepper

1 bulb of medium Onion

½ table spoon salt

1 Maggi cube seasoning


Buy fresh tomatoes and fresh pepper, slice together with onions. Get your frying pan out and fry your chopped tomatoes, pepper and onions.

Season your sauce with a cube of Maggi and 1/2 table spoon of salt. Stir and allow to fry for 2 minutes.

Break your eggs into a medium bowl and stir with little pinch of salt.

Turn the stirred eggs into the frying tomatoes sauce and allow frying for 2 minutes then stir to make the eggs mix with the tomatoes and pepper. This makes it scrambled.

Enjoy with chilled Fruit drink of your choice.

Fried Yam, Potatoes with Spicy Tomato Sauce


In my earlier review on Porridge yam, I mentioned how yam can be prepared in different styles that  appeals to your stomach.  It can be eaten boiled, pounded, fried or roasted or cooked in porridge style.

Personally, I enjoy making my meals different from the regular simple ways and beatifying them to look inviting. I use tomatoe sauce with Lettuce to eat my fried yam. Which makes it tasty.

You can serve fried yam as quick breakfast or dinner with a cup of warm Milo tea.

Whichever way you choose to prepare your yam, you can spice it up with variety of sauces like tomatoes curry sauce or Omelette or ketchup. Enjoy!