6 Simple, Healthy Potato Recipes to Support Weight Loss and Enhance Spleen–Stomach Function
6 Simple, Healthy Potato Recipes to Support Weight Loss and Enhance Spleen–Stomach Function

By Naiwen Hu

Potatoes are more than just tasty; they also have substantial nutritional and health benefits. In this article, we will introduce the weight-loss, constipation relief, spleen, and stomach-nourishing effects of potatoes, as well as some dietary considerations. Additionally, we will share six simple and healthy potato recipes.

Potatoes are commonly featured in American cuisine, and in France, they are referred to as “apples of the earth” and serve as a staple food. In recent years, there has been an increasing amount of research on the potential of potatoes in combating obesity and Type 2 diabetes. As a result, potatoes have become a popular and healthy food choice on people’s tables.

Weight-Loss Superfood: Potatoes

Some people believe that potatoes, being high in starch, can lead to weight gain. In reality, potatoes are a low-calorie, high-fiber food that can increase satiety and reduce appetite, thus contributing to weight control. Potatoes also have a remarkable effect: Underweight individuals may experience an improved appetite and gain weight, while overweight individuals may feel less hungry, naturally reducing food intake and weight loss.

Furthermore, the consumption of potatoes does not lead to a rapid spike in blood sugar. This aids in maintaining normal blood sugar levels, making potatoes a suitable choice for individuals with diabetes.

A study published in 2022 conducted an eight-week experiment on 36 insulin-resistant individuals aged 18 to 60. The research confirmed that a low-energy-density potato diet effectively reduces insulin resistance and promotes weight loss.

Below, we will share some unique and healthy potato recipes.

Alleviating Constipation With Potato

Potatoes are fiber-rich, promoting gastrointestinal peristalsis and aiding in the elimination of fecal impaction. If you or your family have been dealing with persistent constipation, the following two recipes may help alleviate the condition.

1. Raw Potato Juice

Prepare 10.6 ounces (300 grams) of fresh potatoes, wash them thoroughly, and juice them with the skin. It is recommended to consume the juice promptly after juicing and not let it sit for too long to prevent fermentation.

Consume 6.1 fluid ounces (180 milliliters) each time; you can add a little honey for flavor. It is not advisable to consume potatoes excessively because they contain a natural alkaloid called solanine, which has slight toxicity. Additionally, this drink is unsuitable for children, as their gastrointestinal systems may not be fully developed.

2. Stir-Fried Shredded Pork With Potato


  • 1 to 2 potatoes
  • 5.3 ounces (150 grams) pork (enough for two to three people)
  • 1 tablespoon soy sauce
  • 1 tablespoon vinegar
  • 1 tablespoon chopped green onions
  • 1 tablespoon cooking oil


  1. Wash and peel the potatoes, then cut them into strips. Rinse them with clean water; this ensures that the stir-fried potato strips are crisp and refreshing, not overly soft. Slice the pork into strips and set it aside.
  2. Heat oil in a pan, add chopped green onions and soy sauce, and sauté until fragrant. Next, stir-fry the pork strips.
  3. Add the potato strips and continue to stir-fry.
  4. Finally, add vinegar, stir briefly, and serve.
Homemade dish for weight loss: stir-fried shredded pork with potato. (The Epoch Times)

This is a simple and appetizing home-cooked dish. Despite its delicious taste and potential to alleviate constipation, it is advisable not to consume it excessively. Potatoes contain a relatively high amount of oxalic acid, and overconsumption may pose a risk of kidney stones.

Nourishing the Spleen and Stomach With Potatoes

Potatoes resemble the spleen in shape, and they grow in the soil. In traditional Chinese medicine (TCM), it is believed that foods growing in the soil embody the characteristics of the Earth, which corresponds to the spleen and stomach. Therefore, potatoes are considered to nourish the spleen and stomach. Similarly, other soil-grown foods such as Chinese yam, carrots, sweet potatoes, and taro also share similar spleen- and stomach-nourishing properties with potatoes.

One traditional dish known for its spleen- and stomach-nourishing effect is pork and potato stew. Regularly consuming this dish can promote a healthy spleen and stomach, contributing to overall well-being. In addition to pork, potatoes can be braised with chicken or beef for variation. The dish offers excellent taste, texture, and nutrition when paired with rice, making it a satisfying and nutritious meal.

Pork and Potato Stew


  • 2 potatoes
  • 1 carrot
  • Approximately 14 ounces (400 grams) pork leg (enough for three people)
  • 2 tablespoons oil
  • 1 tablespoon soy sauce
  • 2 tablespoons rice wine
  • 1 teaspoon sugar
  • 67 fluid ounces (2,000 milliliters) water


  1. Cut all ingredients into large pieces and set them aside.
  2. Heat oil in a pan. First, fry the pork pieces until fragrant. Then, add the potato and carrot pieces to the pan and continue frying.
  3. Once the ingredients are fragrant, add water, soy sauce, rice wine, and sugar.
  4. Bring the mixture to a boil over high heat, then reduce the heat to medium-low and simmer for about 20 minutes until the meat and potatoes are tender and flavorful. Serve hot.
Pork and potato stew is a traditional dish known for its spleen- and stomach-nourishing effects. (The Epoch Times)

2 Appetizing and Healthy Snacks

Potatoes can also be made into delicious snacks or side dishes.

1. Spicy Potato Wedges


  • 3 potatoes
  • 2 tablespoons olive oil
  • (Optional) Salt
  • (Optional) Cheese powder
  • (Optional) Black pepper
  • (Optional) Chili powder


  1. Wash the potatoes and cut them into small pieces with the skin on.
  2. Drizzle with olive oil and toss with salt, black pepper, cheese powder, and chili powder according to your taste.
  3. Preheat the oven to 392 F (200 C) and bake for 25 to 35 minutes.
  4. Flip the potatoes after about 15 minutes to ensure even cooking.
A classic and tasty snack: spicy potato wedges. (The Epoch Times)

This is a simple yet aromatic snack. These spicy potato wedges are crispy on the outside, tender on the inside, and incredibly tasty. They can also be served as a delightful appetizer before a meal.

2. Mashed Potatoes


  • 2 potatoes
  • 0.53 ounces (15 grams) butter
  • 3.38 fluid ounces (100 milliliters) milk
  • (Optional) Salt
  • (Optional) Black pepper


  1. Peel and cut the potatoes into small pieces, then steam them until fully cooked.
  2. Add butter while the potatoes are still hot and mash them until well combined.
  3. Pour in the milk and continue mashing until a smooth consistency is reached.
  4. Season with salt and black pepper according to personal taste, mix well, and it is ready to be served.

The mashed potatoes made this way have a creamy and smooth texture, making them delicious. They can be spread on bread, enjoyed on their own, or even incorporated into a weight-loss meal.

A Simple 5-Minute Potato Dish

Potatoes are affordable, easy to store, and can be purchased in bulk for convenience, saving time and money. Here is a potato dish that requires no cooking: cold potato salad.

Simply wash and peel the potatoes, cut them into shreds, and then drizzle with sesame oil, white vinegar, and salt. Mix well, refrigerate for five minutes, and it is ready to serve. This dish is refreshing and flavorful, but it is important not to consume excessive amounts of raw potatoes.

The Danger of Sprouted Potatoes

Potatoes that have been left for too long and have sprouted should not be consumed, as sprouted potatoes contain more solanine, a toxic alkaloid. Ingesting excessive solanine can lead to symptoms such as vomiting, abdominal pain, diarrhea, and poisoning.

If you find sprouts on your potatoes at home, it is recommended to discard the entire potato because cutting off the sprouted part alone does not eliminate the toxicity. If you have a backyard, consider planting the sprouted potatoes in the soil; you will have fresh potatoes once they grow. This is an excellent method for resource recycling.

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