Potatoes : Date Added: 1 Apr 2012 Ingredients:


Unfortunately most of the potatoes we eat are in the form of French fries and potato chips foods that lose nutrients and are excessive in sodium and total fat. Fresh potatoes are a vegetable but count them as a serving of "starch" and use them to replace rice and pasta in meals. Serve potatoes with other vegetables to keep calories low and nutrition high. I recommend for each 1/2 cup of potato on your plate include 1 cup of any vegetable of your choosing.
White potatoes are sold as “new”, “general purpose” and “baking”. They all have a similar nutrition profile; potatoes carry a little protein, some potassium, fiber and small amounts of B vitamins, calcium and vitamin C. They are naturally low in sodium. Use new and general purpose for mashing I personally love Yukon gold for making the creamiest mashed potatoes and Idaho and Russet are my favorite for baking. I like red new potatoes for steaming. If you are lucky your market or farmer’s market will carry fingerling potatoes and even purple potatoes these are heirloom vegetables being resurrected to diversify the food supply.

Cooking Instructions:

To prepare; mash potatoes peel, cut into equal size pieces place in a sauce pan bring to a boil and simmer until tender about 5-8 minutes use a fork to test for doneness. Drain and mash with enough milk and add a little butter and salt and pepper to taste.
To bake: wash the potato , prick the skin to prevent it bursting and bake at 350 degrees until tender about 35 to 45 minutes depending on size. Insert a metal skewer before baking and it will cook in half the time.
To microwave simply prick a clean potato and cook on high for 2 minutes and let rest for one. Cook longer if it is not soft to the touch.
Storage; potatoes can last for months in a cool dark spot.
Caution: The green color on potatoes can be caused by a natural but potentially harmful chemical called solanine. A small adult would have to eat 2 cups of entirely green potatoes to become ill but since infants and toddlers are so small their risk of sensitivity could be even greater.

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