potatoes

Nutrition

A medium-size potato provides 1/3 the vitamin C recommended daily for an average adult. Potatoes also supply thiamin, niacin, iron, carbohydrates and small amounts of vegetable protein.

Potatoes are low in sodium, virtually fat free and easy to digest. They are highly acceptable in almost any diet.
 
Selection

Potatoes should be fairly clean, firm and smooth with a regular shape so there won't be too much waste in peeling.

Avoid potatoes with wilted, wrinkled skin, soft dark areas, cut surfaces or with a green appearance.

Choose potatoes of uniform size for even cooking.
 
Storage

Store potatoes in a cool, dry, dark place that's well ventilated. The ideal temperatures are 45 to 50 degrees F.

At 45 to 50 degrees F potatoes will keep well for several weeks. At temperatures much over that, potatoes should not be stored for more than one week. Warmer temperatures encourage sprouting and shriveling. (Sprouting potatoes can still be used but there will be some waste. Remove sprouts and eyes completely. Peel before cooking.)

Avoid prolonged exposure to light which causes potatoes to turn green. This green area should be pared off before the potato is used.

Don't refrigerate potatoes. Below 40 degrees F potatoes will develop a sweet taste, the result of an accumulation of sugars in the tubers. This increased sugar will cause the potato to darken when cooked.
 
Preparation

Gently scrub potatoes with vegetable brush or cellulose sponge to clean.

Leaving skin on potatoes during cooking is an excellent way to conserve their nutrients (unless potatoes have sprouted - see section on storage).

If potatoes are peeled before cooking, use a vegetable parer, keeping peelings as thin as possible, since some of the potato's nutrients are found close to the skin.

Potatoes retain nutrients better if cooked whole. However, they may be halved, sliced or diced before cooking if shorter cooking time is desired.

Peeled potatoes turn dark if not cooked right away. To protect their whiteness, toss them with ascorbic acid mixture or a little lemon juice. Prolonged soaking potatoes in cold water is not recommended as it can result in some vitamin loss.
 
The Fattening Image

All too often the potato is guilty by association with high calorie toppings like butter, sour cream, gravy and mayonnaise dressing. Just one tablespoon of butter will double the number of calories in a baked potato. There are many low calorie ways to prepare potatoes deliciously:

* Toasted sesame seeds

* Whipped butter and poppy seeds

* A spoonful of stewed tomatoes and a bit of grated cheese

* Melted butter or margarine thinned with lemon juice

* A mix of dried herbs: Parsley, chives, basil, dill

* Mock sour cream (cottage cheese and lemon juice whipped in blender)

* Chopped onion with coarsely grated black pepper

* Chive-spiked yogurt

 
Source: OSU Extension

You must be logged in to leave a comment. Click here to login.