Recipe from the Registered Dietitian – Red Potato Cheese Soup

Julie Scheier, Registered Dietitian at Munson Healthcare Otsego Memorial Hospital

A quick soup high in potassium with calcium, fiber and resistant starch.  

The DASH diet recommends multiple servings of vegetables (remember potatoes are a vegetable) and dairy to add potassium and calcium to lower blood pressure. Eating foods with resistant starch is a more recent concept. Resistant starch, like fiber, passes undigested through the stomach and small intestine. Once it reaches the large intestine the starch ferments feeding the “good” bacteria of the gut. Because the resistant starch isn’t digested, this component of the potato doesn’t raise blood sugar (but if you have diabetes, still count your carbs!)

Ingredients:

• 2 large red potatoes. Washed and diced into 1” squares

• 1-2 teaspoon dried onion

• 1/4 to 1/2 teaspoon parsley

• Water to cover potatoes

• 1oz of Swiss cheese

• 1 tablespoon of grated Parmesan cheese

• 1-2oz grated cheddar cheese

• 1/2 cup non-fat milk

Directions:

1. Clean and dice potatoes. Cover with water.

2. Add dried onions and parsley.

3. Bring to a boil, reduce heat to simmer. Cook uncovered until potatoes are tender and easily mashed (about 15 minutes).

4. Smash potatoes with a masher in a kettle along with the potato water.

5. Add cheeses and stir until melted.

6. Add enough milk until soup is thick and creamy.

This recipe is great for those with difficulty chewing, although you may want to avoid the potato skins!

Serving suggestions:  Serve with half a wrap filled with lettuce, spinach, tomatoes or other vegetables of your choice. If that is too light, add lean meat and/or cheese. Enjoy!