Potatoes were introduced to North America in the
18th century via Irish immigrants, however their native home is
South America. Potatoes were first cultivated in the Andes Mountains over
7,000 years ago. Many kinds of potatoes are seen in restaurants, grocery
stores, and even homes today, but the most common of these are the russet,
round white, and the red potato. Potatoes are tough and durable, store
well, and have an impressive nutritional content including being a rich
source of fiber, potassium and vitamin C. Like other fruits and
vegetables, potatoes are a low calorie food and are free of fat,
cholesterol, and sodium. Keep in mind, however, that the leaves and stems
of a potato plant are poisonous and may cause illness when ingested.
|
Russet Potato |
Serving Size: 1
med. potato, baked (173g)
Amounts
Per Serving |
% Daily
Value |
Calories 160 |
|
Calories
from Fat 0 |
|
Total Fat
0g |
0% |
Saturated
Fat 0g |
0% |
Cholesterol 0mg |
0% |
Sodium
15mg |
1% |
Total
Carbohydrate 37g |
12% |
Dietary Fiber 4g |
14% |
Sugars 2g |
|
Protein 4g |
|
Vitamin A |
0% |
Vitamin C |
30% |
Calcium |
2% |
Iron |
10% |
* Percent Daily Values are based on a
2,000 calorie diet. |
|
|
|
Potatoes have been a staple in the diets of Americans for over 300
years, but they have been sustaining populations worldwide for much
longer. Read on for more potato information and tasty potato recipes!
Potatoes are grown across the United States and are available year
round. Store potatoes in a cool, dry place. Sunlight can cause the skin to
turn green; if this occurs the skin must then be peeled off before
consuming. Most of the nutrients are contained right below the skin, so
avoid peeling when possible. Besides fresh potatoes, other forms are often
available as well, including
- Refrigerated pre-cut fresh potatoes
- Frozen potatoes
- Canned potatoes
- Dehydrated potatoes
When choosing potatoes, be sure they are firm, smooth, and the color
they are supposed to be. Softness, a green tinge, or wrinkly skin may
indicate a potato that is past its prime.
|
Red
Potato |
Serving Size:
1/2 cup, cooked (85g)
Amounts
Per Serving |
% Daily
Value |
Calories
70 |
|
Calories
from Fat 0 |
|
Total Fat
0g |
0% |
Saturated
Fat 0g |
0% |
Cholesterol 0mg |
0% |
Sodium
5mg |
0% |
Total
Carbohydrate 15g |
5% |
Dietary Fiber 1g |
4% |
Sugars 0g |
|
Protein 2g |
|
Vitamin A |
0% |
Vitamin C |
30% |
Calcium |
0% |
Iron |
4% |
* Percent Daily Values are based on a
2,000 calorie diet. |
|
|
|
Potatoes should be thoroughly washed with clean tap water and scrubbed
lightly before preparation. Any sprouts or eyes growing from the potato
should be cut out. The skin can be removed or left on depending on use.
Common methods of preparation include boiling, baking, microwaving,
mashing, frying and grilling. Consuming baked and grilled potatoes with
the skin left on provides the most nutrients.
- Russet Round White
- Long White Fingerling
- Red skinned New
- Blue/Purple skinned Yellow flesh
Recipes
Broccoli
Baked Potatoes
Makes 6 servings (serving size 1 potato)
Each serving equals 1 1/4 cups of fruit or vegetables
Source: Produce for Better Health
Ingredients
6 medium Idaho potatoes
3 stalks broccoli
¼ cup skim milk
1 cup shredded low fat Cheddar cheese
1/8 tsp pepper
Scrub potatoes. Make shallow slits around the middle as if you were
cutting the potatoes in half lengthwise. Bake until done, 30 to 60
minutes, depending on size. Peel broccoli stems. Steam whole stalks just
until tender and chop finely. Carefully slice the potatoes in half and
scoop the insides into a bowl with the broccoli. Add the milk, 3/4 cup
cheese and pepper. Mash together until the mixture is pale green with dark
green flecks. Heap into the potato jackets and sprinkle with remaining
cheese. Return in oven to heat through (about 15 minutes). Oven: 350°F.
Time: 30 to 60 minutes; 15 minutes to melt cheese or to reheat.
Nutritional analysis per serving (1 potato): Calories 346, Protein 24g,
Fat 7g, Calories From Fat 17%, Cholesterol 20mg, Carbohydrates 44g, Fiber
14g, Sodium 327mg.
Find more in our
recipe database!
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