Potatoes

Background Info:

• A starchy tuber that grows underground
• 1 pound of potatoes equals:
  • 3 medium-sized
  • 3 cups peeled and sliced
  • 2 ¼ cups peeled and diced
  • 2 cups mashed
  • 2 cups French fries

Health Benefits:

• Concentrated source of vitamin C and potassium, both are nutrients of concern in the Dietary Guidelines for Americans
• Contains phytochemicals, many of which function as antioxidants
• Variety, cooking method, and type of storage affect how much of a micronutrient is present
  • Boiling causes leaching of water-soluble vitamins & minerals
  • Boiling in skins can help prevent some loss
  • Microwaving, baking, and sauteing prevents as much loss

Nutrition Information:

1 medium baked potato, peel eaten

• Calories: 265
• Total Fat, Cholesterol: 0 grams
• Sodium: 11 mg
• Total Carbohydrates: 60 grams
  • Dietary Fiber: 6 grams
  • Sugars: 3 grams
• Protein: 7 grams
• Potassium: 1520 mg
• Niacin: 4 mg
• Thiamin 0.18 mg
• Vitamin B6: 0.88 mg
• Vitamin C: 27 mg
• Copper: 0.3 mg
• Phosphorus: 200 mg

Varieties:

• Red-skinned
  • Provides an attractive contrast to meat and other vegetables
  • Lower starch content
  • Waxy texture
  • May taste sweet after cold storage
  • Round
  • White, yellow, or red flesh
• White-skinned
  • Those with high starch have a mealy texture
  • Those with low starch have a waxy texture
  • White or yellow flesh
• Russet-skinned
  • Brown, netted skin
  • Oblong to long

Season:

Fall and winter

Choose:

• Available fresh, frozen, and canned
• Fresh
  • Look for firm texture with smooth skin
  • Avoid those with wrinkled skin
  • Avoid those with soft areas that are decayed, cut, green, or bruised

Store:

• Cool, dry place for best quality and longest shelf-life
• Don’t wash before storing as moisture will speed up spoilage
• Will retain best quality for 1 week at room temperature but can keep up to 5 weeks
• Avoid storing in the fridge because the starch can change to sugar resulting in excess browning during cooking, especially frying
• Do not store near fruit which will produce ethylene and encourage potatoes to sprout prematurely
• Do not store exposed to light which will cause them to green

Prep:

• Wash thoroughly under cold water
• Use a clean vegetable brush if needed to scrub them
• Don’t use soap as it can leave residue
• Leave skin on when possible
• Remove deep eyes, sprouts, or green spots

Cook:

• Red-skinned
  • Boil, roast, salads, soups, stews
• High starch white-skinned
  • Chips or fried
• Low starch white-skinned
  • Boil or roast
• Russet-skinned
  • Frozen processed products such as French fries or tater tots
• Blue/purple
  • Boil, steam, bake, microwave
• Loaded baked potato topped with:
  • Cheese, green onions, and sour cream (or Greek yogurt)
  • Chili & beans
  • Taco meat, salsa, cheese
  • BBQ meat
• Grate to make hash browns, a great breakfast accompaniment
• Cut and roast in the oven with your choice of herbs and vegetables like sliced peppers and onions
• Make into tater tots as a fun side dish for breakfast, lunch, or dinner
• Create a variety of styles of fries from steak, shoestring, waffle, and more
• Mash, smash, or au gratin make a classic steak and potatoes meal

References:

• “Potatoes.” SNAP-Ed Connection. U.S. Department of Agriculture. Retrieved from https://snaped.fns.usda.gov/seasonal-produce-guide/potatoes
• “Potatoes from garden to table.” Publications. North Dakota State University. Retrieved from https://www.ag.ndsu.edu/publications/food-nutrition/potatoes-from-garden-to-table
• “Potatoes.” CalFresh Healthy Living. USDA’s Supplemental Nutrition Assistance Program. Retrieved from https://eatfresh.org/discover-foods/potatoes
• “Potato.” Have a plant. Produce for Better Health Foundation. Retrieved from https://fruitsandveggies.org/fruits-and-veggies/potato/
• “Potatoes, baked, peel eaten.” FoodData Central. U.S. Department of Agriculture. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103024/nutrients
• King JC, Slavin JL. White potatoes, human health, and dietary guidance. Adv Nutr. 2013;4(3):393S-401S. Published 2013 May 1. doi:10.3945/an.112.003525 Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650512/