November 2018 Food of the Month

Potatoes

Posted in Alerts

Once banished from the table by carb-fearing dieters, the humble potato is making a comeback. While it is still a staple food in many households, most people don’t realize that the potato is actually very nutritious. Naturally low in fat, this versatile vegetable can be served in a variety of ways and is the perfect starchy comfort food to enjoy as the weather turns colder. 

As low-carb diets become less common, the potato is being welcomed back to the dining table – and with good reason! One medium potato essentially contains no fat, sodium, or cholesterol, and is also quite low in calories. In addition, it provides 45% of the daily recommended value of Vitamin C and is a good source of potassium (900 mg per medium potato). Potatoes have earned a bit of a bad image because they can be eaten in many unhealthy ways, such as french fries, potato chips, or baked and covered with sour cream and butter. However, if prepared in a healthy way, with the skins included, they can be a very nutritious food indeed. 

Nutrition Tidbits for Potato:
One medium, 212-gram Potato (uncooked, with skin) contains:

  • Calories: 164
  • Fat: 0.2 g
  • Carbohydrates: 37.2 g
  • Protein: 4.3 g
     

Ways to Include More Potato in Your Diet: 
Remember, the only way to enjoy the full nutritional benefits of a potato is to eat it with the skin. 

  • Add potatoes to any soup or stew. Enjoy roasted potatoes seasoned with herbs.
  • Eat mashed potatoes with skins included, prepared with low-fat milk.
  • Enjoy baked potatoes, without butter and sour cream. Skewer potatoes with other vegetables and meat on kebabs.
  • Create healthy french fries by baking – never deep frying – your potatoes.
  • Add potatoes as filler for pot pies, casseroles, and lasagnas

Oven Roasted Potatoes

Ingredients:

  • 1 tablespoon olive oil
  • 1 tablespoon minced garlic
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped fresh rosemary
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon salt
  • 4 large potatoes, peeled and cubed

Instructions:
1. Preheat oven to 475 degrees F (245 degrees C).
2. Combine oil, garlic, basil, rosemary, parsley, red pepper flakes, and salt in a large
bowl. Toss in potatoes until evenly coated. Place potatoes in a single layer on a
roasting pan or baking sheet.
3. Roast in preheated oven, turning occasionally, until potatoes are brown on all
sides, 20 to 30 minutes


Source: Allrecipes.com
https://www.allrecipes.com/recipe/222077/healthier-oven-roastedpotatoes/
print/?recipeType=Recipe&servings=4&isMetric=false
Recipe copyright © 2018


For informational purposes only. 

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