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The parsnip potato, also known as mandioquinha or parsley potato, is a tuber source of carbohydrates and fibers, helping in the production of energy in the cells and helping in the functioning of the intestine.
This potato is also rich in B and C vitamins, as well as minerals such as calcium, iron and phosphorus and, due to the fact that it is rich in nutrients, it provides several health benefits.
Benefits of baroa potato
This tuber can be included in both diets to gain muscle mass and lose weight, it is important to vary the amount consumed and the side dishes. The main benefits of baroa potato are:
- Provide energy to the body, since it is an excellent source of carbohydrates;
- Fight constipation, since it is rich in fiber, improving intestinal health;
- Improve the immune system, as it is rich in zinc, vitamin C and B vitamins, nutrients that are essential to promote the defense of the body;
- Prevent premature aging and improve skin health, as it contains a high amount of vitamin C, a powerful antioxidant that promotes skin healing and collagen production;
- Improve heart health, as it is rich in vitamin B3, which helps to lower cholesterol and triglyceride levels, decreasing the risk of heart disease. In addition, it also helps to relax blood vessels and improve circulation, as it contains minerals, such as magnesium and potassium;
- Maintain healthy bones and teeth, as it is rich in phosphorus and calcium, essential nutrients to prevent diseases such as osteoporosis and osteopenia;
- Promote muscle growth, as it is rich in carbohydrates, which guarantees the energy to perform the workout. In addition, it is rich in calcium and magnesium, minerals that improve strength and muscle contraction, favoring hypertrophy.
Baroa potato has fewer calories than sweet potato and a similar amount of fiber, making it a great option to balance the diet menu for weight loss or muscle gain.
Nutritional information
The following table contains the nutritional information for 100 grams of parsnip potatoes:
Nutritional composition | Boiled potato | Raw Baroa Potato |
Energy | 80 kcal | 101 kcal |
Carbohydrates | 18.9 g | 24.0 g |
Proteins | 0.9 g | 1.0 g |
Fats | 0.2 g | 0.2 g |
Fibers | 1.8 g | 2.1 g |
Magnesium | 8 mg | 12 mg |
Potassium | 258 mg | 505 mg |
Zinc | 0.4 mg | 0.2 mg |
Calcium | 12 mg | 17 mg |
Manganese | 0.22 mg | 0.07 mg |
Phosphor | 29 mg | 45 mg |
Iron | 0.4 mg | 0.3 mg |
Copper | 0,15 | 0.05 mg |
Vitamin B1 | 0.06 mg | 0.05 mg |
Vitamin B3 | 1.98 mg | Traces |
Vitamin C | 17.1 mg | 7.6 mg |
How to use baroa potato to lose weight
To lose weight, you should consume a maximum of 80 to 100 g of parsnips for lunch or dinner, preferably baked or baked in the oven, and without adding other sources of carbohydrates such as rice, pasta or farofa. With this, the meal will be low in carbohydrates, helping with weight loss.
In addition to the cassava, you should add a good portion of meat, chicken or fish, which is the protein source of the dish, and a vegetable salad with olive oil, which will promote increased satiety.
How to use baroa potato to gain muscle mass
People who want to gain muscle mass and gain weight can consume larger amounts of parsnip, in addition to being able to add other sources of carbohydrates in the same meal, such as rice, pasta and farofa.
The meal should also contain a good amount of protein, which is meat, chicken and fish, and salad with olive oil. In the pre-workout, you can use the parsnip with fried eggs or cheese, accompanied by 1 fruit or natural yogurt, for example.
Forms of preparation and recipes
The mandioquinha can be eaten boiled, fried, roasted in the oven or in the form of puree, besides being able to be added in soups and cooked of fish or meat. When cooking it, you should keep the peel and only remove it after cooking, so that so many minerals and vitamins are not lost in the cooking water.
French fries should be avoided in weight loss diets, with baked potatoes being a better option. The puree option should also be used more by those who want to gain weight, as the addition of milk and butter in the preparation of the puree makes the meal more caloric.
Some recipes with baroa potato are:
1. Baroa potato soup
Ingredients:
- 500 g kg of parsnips;
- 500 g of carrot;
- 1 medium onion;
- 3 cloves of garlic;
- 120 ml of olive oil;
- 500 g of diced chicken breast;
- 1 liter of water;
- 1 tablespoon of olive oil;
- salt, pepper and green smell to taste.
Preparation mode:
In a pressure cooker, sauté garlic and onion in olive oil. When browned, add the chicken, carrot and cassava, and saute again. Add salt, pepper and green smell, and cook for about 10 minutes after getting pressure.
If you want the soup in the form of cream, cook the chicken separately and mash the cassava stew with carrot before mixing with the chicken.
2. Baroa potato hiding place
Puree ingredients:
- 1/2 kg of boiled potato;
- 1/2 kg of baked potato;
- 1/2 medium diced onion;
- 2 tablespoons of butter;
- 200 g of sour cream;
- 1 cup of milk tea;
- Salt and black pepper to taste;
- 50 g of grated parmesan for sprinkling.
Filling Ingredients:
- 3 tablespoons of olive oil;
- 3 crushed or chopped garlic cloves;
- 1/2 kg of ground meat;
- 5 chopped tomatoes;
- 1/2 cup of tomato sauce;
- Salt and black pepper to taste;
- 4 tablespoons chopped parsley.
Preparation mode
For the puree, mash the cassava and potatoes while still hot with the juicer. Sauté the onion lightly in butter, add the potatoes and other ingredients, letting the mixture cook for about 3 to 5 minutes.
For the filling, sauté the garlic in olive oil and add the meat and sauté until dry and loose. Add the tomato and tomato sauce and season with salt and pepper to taste., Cooking until a thicker sauce. Add salt and parsley.
To assemble, you must grease a glass dish with butter and spread half of the puree, adding the filling next and, finally, covering with the other half of the puree. Sprinkle the cheese on top and put it in the preheated oven at 200 ºC for about 20 minutes.
Also know the benefits of sweet potatoes.