Whether you say Poh-tay-toh, or pah-tah-toh, it is still the most popular vegetable in America! Potatoes often get a bad rap as being fattening and high in carbohydrates. Sure, French fries drenched in oil or a loaded baked potato are far from healthy choices. However, a potato the size of a medium fist or baseball contains about 160 calories – the same amount of calories found in a single ounce of potato chips. However, this same potato also contains 4 grams of fiber, 4 grams of protein and 37 grams of energy providing carbohydrates along with healthy doses of vitamin C and potassium, not to mention other essential nutrients. The potato is a convenient, practical and nutritious option when it comes to meal planning.
There are countless types of potatoes, but it is helpful to know that certain potatoes are better for some methods of preparation than others.
- Low starch potatoes like Yukon gold and fingerlings are good for soups, stews and casseroles. The low starch content prevents these potatoes from falling apart after absorbing liquid.
- Medium starch potatoes like red and purple potatoes turn crispy when rubbed with olive oil and roasted.
- High-starch Idaho and Russet potatoes are perfect for baked potatoes, roasted potatoes, or French fries.
- And any potato is great for mashing. Here’s how to make healthy mashed potatoes.
In addition to being a healthful option, potatoes are a handy staple as they can be stored for up to 6 months in a cool dry place. To get the maximum shelf life from your potato:
- Remove potatoes from plastic bags and store them in brown paper bags or on a tray where the air can circulate.
- Potatoes like a dark environment. Prolonged light may cause potatoes to turn green.
- Avoid storing potatoes near onions. The gas emitted by the vegetables may cause the potato to age more quickly.
- Do not refrigerate potatoes. Refrigeration will promote conversion of potato starch into sugar, resulting in a change in taste and color when cooked.
- For maximum shelf life, wash potatoes just before using them as moisture causes mold, bacterial growth, and early spoilage.
Clean before you cook!
Before cooking, be sure to clean potatoes well. Wash potatoes in lukewarm or cool water to loosen any dirt particles. Scrub with a vegetable brush or scrubber, paying particular attention to eyes of the potatoes where dirt can concentrate. Remove any green sprouts you may find.
If you peel or chop potatoes ahead of time, submerging them in cold water will prevent browning. Keep potatoes in the refrigerator for up to 24 hours.
Rinse again and pat dry with a paper towel and you are ready to start cooking.
Bake, broil, boil, steam, roast, grill or fry potatoes. Remember, whenever possible, cook potatoes with the skin on to maximize nutritional content.
- These crispy Garlic fries are sure to become a family favorite. Great with burgers or as a snack, they can’t be beat.
- Looking for a potato salad recipe that is free from mayo? Give this German potato salad made with apple cider vinegar and sweet onion a try.
- These Double Stuffed Loaded Potatoes are a real treat. Pair with a salad and call it a meal!
- These crispy Hash Brown Patties are made with potatoes, cheese, and egg whites and baked until golden and crunchy. These hash browns are easy to prep in advance for busy mornings or weekend brunches.
- Full of flavor, these Hasselback potatoes are crispy on the outside and soft on the inside. Made with simple ingredients like olive oil, garlic, and black pepper, they are baked to perfection in the oven. This easy side dish is great for dinner or as a tasty appetizer.
You can never go wrong with a potato! Regardless of how you prepare your spud, there is always time to enjoy the most popular vegetable in the kitchen.
