The potato is one of Europe's most important staple foods and is an indispensable part of a balanced diet. It is low in calories, fat-free, alkaline, and incredibly versatile – from savory dishes to functional juices.
Thanks to its high potassium content, the potato supports fluid balance and contributes to normal muscle function. At the same time, it is very filling and provides valuable carbohydrates for sustained energy.
What you should know about potatoes
Potatoes are particularly popular because they:
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have an alkaline effect and support acid-base balance
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are low in fat & calorie-conscious
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can be prepared in many versatile ways
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combine well with vegetables, herbs, and spices
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can be used for both warm dishes and functional juices
❗ Important: Raw potatoes are not suitable for classic smoothies as they contain a lot of starch. However, small quantities are specifically processed for special applications like potato juice.
Season & Origin
Season: June – October
During this time, potatoes are particularly aromatic, regionally available, and rich in nutrients.
Potatoes in modern cuisine
With the right kitchen appliances, potatoes can be used particularly efficiently and creatively:
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Air fryer:
Crispy potato wedges or cubes – golden brown on the outside, soft on the inside, without any added fat.
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Blender:
For creamy potato soups, purees, or fine potato bowls.
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Food processor:
Ideal for hash brown mixtures, casseroles, or potato pan dishes.
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Juicer / Slow Juicer:
For functional applications like fresh potato juice – especially popular for sensitive stomachs.
💡 Tip: Cooked potatoes are easier to blend and result in a particularly creamy consistency.
Potato juice – natural support for the stomach
Potato juice is traditionally used to support heartburn and sensitive stomachs. It has an alkaline effect and can help balance excess stomach acid.
👉 There is a dedicated detailed blog post on this topic:
"Potato juice against heartburn – Quick and natural help"
A juicer or slow juicer is particularly suitable for preparation, as the nutrients are gently extracted.
Nutritional values per 100 g potato
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Energy: 70 kcal
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Protein: 2.0 g
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Carbohydrates: 15.0 g (of which sugar 0.8 g)
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Fat: 0.1 g
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Dietary fiber: 2.2 g
Advantages & Notes at a glance
Advantages
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Alkaline & filling
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Low-fat & well-tolerated
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Ideal for warm dishes
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Versatile for kitchen & appliances
⚠️ Notes
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Unsuitable for raw smoothies
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Starchy – observe portion size
Conclusion: The potato – underestimated, but indispensable
The potato is a true all-rounder: affordable, nutrient-rich, and perfect for modern, healthy cuisine. Whether crispy from the air fryer, creamy from the blender, or functional as juice from the juicer – with the right kitchen helpers, the potato becomes much more than just a side dish.
👉 Discover more food knowledge articles & recipes in the Nutrilovers Food Lexicon.
