Potatoes were introduced to North America in the 18^th 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.

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!

Availability, Selection, and Storage

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.

Preparation

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.

Potato Varieties

• Russet Round White
• Long White Fingerling
• Red skinned New
• Blue/Purple skinned Yellow flesh

Make Potatoes Part of Your 5 A Day Plan

• Start a vegetable garden and plant potatoes, they are easy to grow!
• Wash and poke holes in a raw potato and microwave for about 4 minutes for a fast, tasty low-calorie snack.
• Add cut-up boiled potatoes to stews and vegetable soups.
• Wrap baking potatoes in foil and put them on the grill and add to a summer meal.
• Boil and mash potatoes for an all time favorite dish.
• Slice potatoes into strips, season, and bake in the oven for healthy, homemade French fries.

Recipes

Broccoli Baked Potatoes
Makes 6 servings (serving size 1 potato)
Each entrée serving equals two and one-half 5 A Day servings.
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.

Potato and Pork Curry
Make 4 servings
Each serving equals three 5 A Day servings.
Source: Produce for Better Health/Prince Edward Island Potato Board

Ingredients

1 tsp olive oil
1 medium onion, cut in wedges
2 cloves garlic, minced
2 tsp curry powder
1 can (14 oz) tomatoes
1 can (14 oz) no-salt added green beans, drained
4 potatoes (medium-sized), cooked and cut in chunks
2 cups cooked pork, cut in cubes or strips
1/3 cup seedless raisins

Place onion, garlic, curry and oil in 2 quart casserole. Microwave on high for 2 minutes. Stir. Add tomatoes and green beans. Microwave on high 4 minutes, stirring after 2 minutes. Add potatoes, meat and raisins. Mix well. Microwave on high 2 minutes or until hot. Season with salt and pepper, if desired.

Nutritional analysis per serving: Calories 329, Protein 22g, Fat 6g, Calories From Fat 16%, Cholesterol 53mg, Carbohydrates 50g, Fiber 5g, Sodium 378mg.

Potatoes and Leeks with Chicken
Makes 8 servings
Each serving equals one 5 A Day serving.
Source: Produce for Better Health/Prince Edward Island Potato Board

Ingredients 

2 Tbsp olive oil
3 cloves garlic, minced
2 Tbsp chopped fresh ginger root
2 tsp curry powder or to taste
½ tsp crushed, dried chilies
¼ tsp Allspice
¼ tsp Cinnamon
3 leeks, trimmed and chopped
3 potatoes, peeled and cut in 1" chunks
1 cup low sodium tomato sauce
2 cup low sodium chicken broth
3 cup Butternut squash, peeled and cubed
2 red peppers, diced
4 chicken breasts, boned
1 Tbsp olive oil
½ cup fresh cilantro, chopped

Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices and leeks. Cook a few minutes until tender. Add potatoes, tomato sauce and chicken broth. Cook 10 minutes. Add squash and peppers; cook 15 minutes or until vegetables are tender. Lightly brush chicken breasts with oil. Grill approximately 10 minutes on each side, or until juices run clear. Cut each chicken breast into 3 or 4 large pieces and add to sauce. Reheat just before serving. Sprinkle with cilantro.

Nutritional analysis per serving: Calories 247, Protein 18g, Fat 7g, Calories From Fat 7%, Cholesterol 35mg, Carbohydrates 31g, Fiber 6g, Sodium 82mg.

Vegetable Cornmeal Crepes
Makes 6 servings (2 crepes per serving)
Each serving equals two 5 A Day servings.

Ingredients

Filling
1 lb cooked new potatoes, cut into ½- inch pieces
1 cup mushrooms, sliced
½ medium red pepper, chopped
2 tsp olive or vegetable oil
2 small zucchini, coarsely shredded
2 cups broccoli florets, steamed until crisp-tender
3 Tbsp grated Parmesan cheese
2 tsp finely chopped fresh or (½ tsp dried) thyme leaves
1/8 tsp salt
¼ tsp pepper
6 Tbsp reduced-fat sour cream
Parsley sprigs

Vegetable Cornmeal Crepes
1 cup all-purpose flour
1/3 cup yellow cornmeal
1 Tbsp sugar
2½ tsp baking powder
3 Tbsp grated Parmesan cheese
1¾ cup skim milk
2 Tbsp melted margarine
1 egg
2 egg whites
vegetable cooking spray

To make filling:
In large skillet, sauté potatoes, mushrooms and pepper in oil until potatoes are beginning to brown, about 5 minutes. Stir in zucchini and broccoli; sauté until zucchini is tender about 3 minutes. Stir in cheese, thyme, salt and pepper. Spoon vegetable mixture in center of crepes (about 1/3 cup per crepe). Roll crepes and place, seam-sides down, on plates. Garnish with dollops of sour cream and parsley.

To make crepes:
In medium bowl, mix dry ingredients and cheese; stir in milk, margarine, egg and egg whites until smooth. Spray crepe pan or small skillet with cooking spray; heat over medium heat. Spoon 3 Tbsp batter into skillet, rotating quickly so that batter covers bottom of pan in thin layer. Cook over medium heat until light brown on the bottom. Loosen edges of crepe with spatula; turn and cook until other side is light brown. Stack crepes between waxed paper and cover loosely with clean kitchen towel.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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