Posted Nov 30, 2012
It’s time for a myth buster. Many customers think potatoes are only going to add pounds to their figures when in truth, potatoes do not pack on the pounds. It’s the toppings on the potato or how the potato was cooked that’s at fault. Potatoes are a valuable source of nutrition and deserve to be at your next meal.
Their cost is generally affordable, and potatoes are a versatile vegetable that can be used in so many meals, including breakfast.
Potatoes are packed with vitamins and minerals, antioxidants and fiber. At about 30 cents a serving, potatoes eaten with the skin provide Vitamin C, potassium, vitamin B6, magnesium and fiber. In addition, potatoes are free from fat, cholesterol and sodium. Sweet potatoes also provide beta-carotene, another powerful antioxidant. Both types provide a source of carbohydrates for people with diabetes.
Just remember, don’t avoid it, just portion and count it in.
To keep your potato close to your heart and your cart, try any one or a combination of the following toppings:
— Steamed broccoli, other veggies in olive oil
— Sliced green onions
— Parmesan cheese
— Plain Greek yogurt
— Low-sodium seasonings
— Light salad dressings — creamy Italian, Caesar
— Reduced-fat sour cream
— Salsa
— Guacamole
— Pesto sauce
–Marinara sauce
— Vegetarian chili
There is not just one way to cook a potato. Potatoes can be microwaved, baked, broiled, boiled, roasted, mashed, layered, sauteed, stewed or added to scrambled eggs, soups and stews. Even leftovers can be used in wraps, salads or sandwiches.
Three ways to cook a potato
Source: United States Potato Board
Baked — conventional oven method: Preheat oven to 450 degrees. Wash and dry potatoes.
With a fork or sharp knife, pierce each potato two or three times.
Place on cookie sheet or baking pan. Bake 50 to 60 minutes or until tender when pierced with a fork.
Microwave Method: Cooking instructions for baked potatoes to serve four:
Wash and dry potatoes.
With a sharp knife, cut a wedge (1/8-inch wide and half-inch deep) out of four medium (5- to 6-ounce) potatoes. Place potatoes in a microwave-safe dish, leaving a 1-inch space between each potato. Cook on high, uncovered, for 10 to 12 minutes or until tender when pierced with a fork. Turn once during cooking. Let potatoes stand for 5 to 10 minutes before serving.
Roasted: Scrub potatoes gently. Leave the skin on for more fiber. Cut into bite-sized pieces. Toss with olive oil. Put potato pieces in a shallow roasting pan or on a baking sheet. Sprinkle with salt, ground black pepper, chopped herbs or spices to taste. Roast in hot oven (375 to 425 degrees) until vegetables are tender and browned, about 30 minutes.
Serves 6 (about 2/3 cup each)
Active time: 15 minutes,Total time: 40 minutes
All you need
— 1 pound Yukon Gold potatoes, peeled and cut into 1-1/2-inch chunks
— 1 pound sweet potatoes, peeled and cut into 1-1/2-inch chunks
— 1/2 cup Hy-Vee low-fat milk
— 2 tbsp Hy-Vee butter
— 1 tsp Hy-Vee brown sugar
— 3/4 tsp salt
— 1/4 tsp Hy-Vee freshly ground pepper
All you do
1. Place potatoes and sweet potatoes in a large saucepan and add enough water to cover. Bring to a boil over high heat and cook until very tender when pierced with a fork, 20 to 25 minutes.
2. Drain the potatoes, then mash them in the pot to the desired consistency. Place milk and butter in a small bowl and microwave on HIGH until the butter is mostly melted and the milk is warm, 30 to 40 seconds. (Alternatively, place in a small saucepan and heat over medium until the milk is warm.) Stir the milk mixture, sugar, salt and pepper into the mashed potatoes until combined.
Source: adapted from Eating Well, Inc.
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©2012 the Austin Daily Herald (Austin, Minn.)
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