By Anne Fisher, CSW
Introduction: Rediscovering the Humble Potato
Potatoes (yes, I said potatoes) are a versatile, nutritious, and delicious food source. There are so many varieties readily available today, and they can be used in so many creative ways! This noble tuber can be an amazing side dish, a stunning main course, a hearty soup, or a wide array of warming comfort foods. Sadly, spuds have been given an undeserved bad reputation as being nothing more than greasy, fatty, junk food.
Truly, when prepared and served properly, the humble potato is not only delicious, but surprisingly nutritious! Potatoes are high in vitamins (especially Vitamin-C!), minerals, and fiber. Weather you find yourself drawn to simple white potatoes or their more colorful sweet potato cousins, read on to learn more about these delicious tubers.
A Brief History of Potatoes
A bit of potato history: Although most of us may think of potatoes as being either white or sweet, there are literally thousands of varieties. It’s thought that both white and sweet potatoes were originally cultivated from native wild tubers in South America approximately 5 to 10,000 years ago.
Potatoes we brought from South American to Europe by early Spanish explorers, where they spread across Europe to become a staple food source. In the 19th century, hot “jacket potatoes” (also known as “Murphys”) cooked over live coals were an inexpensive street-food snack providing sustenance, nourishment, and some welcome relief from the bitter cold of London’s market stalls.
Nutritional Benefits and Facts
Nutritional facts: According to nutritiondata.com, in addition to containing a surprising amount of Vitamin-C and health-beneficial phytochemicals, white, yellow, and red-skinned potatoes are excellent sources of Vitamin-B6. In contrast, sweet potatoes are high in bioavailable Vitamin-A. Regardless of color, all varieties of potatoes provide an abundance of dietary fiber, most of which is to be found in the skin.
As a bodybuilder watching your caloric intake, almost all varieties provide under 120 calories. Broken down into macronutrients, that means 25 grams of complex carbohydrates, 2 to 4 grams of fiber and a healthy dose of potassium in every one cup serving. For those of you concerned with adjusting your sodium/potassium balance, Potassium is one of the most important electrolytes used by the body to stimulate muscles and nerves, regulate blood pressure and balance excess sodium.
In some diets there has been an apparent movement away from carbohydrates in favor of fats and proteins. For those concerned, the “healthiest” potatoes are those with darker-colored flesh such as the purple and red potatoes. According to Umaine, the darker pigment allows these potatoes to provide up to twice as many antioxidants than their lighter toned relatives.
Sweet potatoes have been found to be a rich source of beta-carotene, an important antioxidant. Our body uses beta-carotene as a precursor for Vitamin-A, which is vital for vision, the reproductive system, and the growth, development, and differentiation of tissues and bones.
Buying and Cooking Tips
Buying and Cooking: Many potato varieties have thin skins. Because they are a tuber growing deep in the earth, they can (unfortunately) absorb chemicals and pesticides from farming. So, when possible, try to seek out and purchase organic potatoes to minimize any unwanted contaminants. When buying white potatoes, they should be firm, without green spots, sprouting, or any kind of bruising.
When exposed to light, potatoes develop green spots. These green spots contain a substance called solanine that not only tastes bitter but is also poisonous. Sprouting indicates the potato is not fresh, and bruised potatoes rot easily. Store them in a cool, dark, and dry place at home.
Thespruceeats.com website recommends that, for best results, choose your potatoes according to how you intend to use them. The russet, or Idaho, has a high starch content, making it ideal for frying or baking. Yukon gold and other yellow potatoes are low- to medium-starch potatoes, and are well suited to roasting, mashing, baked dishes, and soups and chowders.
Round red and round white potatoes have less starch and more moisture, making them best for boiling, and are good for roasting. New potatoes are firm and waxy. They’re excellent boiled or roasted and tend to hold their shape well in salads.
Let’s end with some Healthy Potato Recipes
So, with all the varieties now available, be adventurous! Choose your proper spud according to your preferred cooking method. Consider making these delicious and highly nutritious tubers part of your diet!
Super Easy Healthy Potato Soup
- 10 potatoes, chopped (just use your favorite Red, Yukon Gold, or Russet potatoes)
- 4 white onions, diced
- 3 cloves garlic, minced
- 6 cups of chicken bone broth (use homemade, if you can)
- 2 teaspoons salt
- Black pepper to taste (or chili flakes if you like added heat).
Add all the chopped potatoes, onions, garlic, broth, salt, and pepper to a large pot and bring it to a boil. Simmering for about an hour, or until the vegetables are soft. Add half of the mixture to a blender, and puree. (Or use an immersion blender to blend right into the pot!) Add the puree back to the rest of the soup. Serve it in bowls and top with chopped fresh parsley and crumbled bacon.
Healthy and Delicious Sweet Potato Wedges
- 1 ½ to 2 pounds sweet potatoes (washed with skins on)
- Extra Virgin olive oil
- Dried herbs to sprinkle (such as parsley, basil, lemon Pepper, or oregano)
- garlic powder
- chili powder (if you like spice!)
- Salt and pepper to taste
Cut the sweet potatoes into about 8 wedges. Toss them with the extra virgin olive oil and herb seasonings. Roast in the oven in the oven at 425 degrees for 18 to 20 minutes on a foil lined baking sheet in a single layer (or air fry them). If using your air fryer, best to do these in batches so you don’t over crowd your basket. Air fry them at 400 degrees for 20 minutes, turning halfway.
The Perfect Baked Potato
- Medium Sized Russet Potatoes
- Extra Virgin Olive Oil
- Sea or Pink Salt
Preheat the oven to 425°F. Scrub the potatoes well (I use a scrub brush) and dry thoroughly with a towel. Poke a few holes into the potatoes to release steam. Place them on a foil-lined baking sheet, rub with olive oil, and generously sprinkle sea salt. Bake 45 to 60 minutes, or until the potato is tender and the skin is crispy. Make a single slice lengthwise to open each potato. Fluff and stuff with your favorite toppings!
