Potato Recipes

The Skinny on Potato Nutrition

With or without the skin, and 80 percent water, potatoes are host to a bevy of nutritional benefits:

  • Minimal calories – only 110 for a medium sized potato
  • Rich in potassium – 18 percent of the recommended daily value (DV), which helps maintain normal blood pressure.
  • Loaded with vitamin C – 45 percent DV. Vitamin C maintains healthy gums, strengthens the immune system and assists with absorption of iron.
  • Good source of vitamin B6 – This vitamin assists in carbohydrate and protein metabolism.
  • No saturated fat, no cholesterol, and no sodium
  • Limited carbohydrates – only 9 percent DV. Plus, because it is a complex carbohydrate, the potato is digested slower—providing you with more sustained energy—and it doesn’t peak insulin levels.
  • Supplies antioxidants – Antioxidants are shown to prevent cellular damage.
  • Full of fiber – 8 percent DV. Fiber-rich diets may reduce the risk of some cancers and heart disease, control body weight and sugar levels, and keep your digestive system healthy.

Storage Tips

If potatoes are stored in a warm environment, they will sprout and can become bitter. Storage in the refrigerator should be avoided because the starch in the potato will convert to sugar. These sugars will distort the flavor of the potato and make it darken in appearance upon preparation. If the potato is exposed to too much light, it will turn green and develop a bitter flavor. For best results, store in a cool, dark pantry with good ventilation.

Leftovers should be stored within two hours because a baked potato has a neutral PH factor and can grow microorganisms quite easily.

Potato Preparation Tips

To start, simply wash and scrub the potato. If you want more nutrients and fiber delivered at mealtime, leave the skin on.

Baked Potatoes

  • For a crispy skin, rub olive oil or butter on before baking.
  • Pierce the skin with a fork. Then bake at 425º F for 45 to 60 minutes.
  • Cut baking time in half by skewering with an aluminum baking pin.
  • For a crispier potato, don’t use foil. If you prefer a moist potato, then wrap in foil.

Mashed Potatoes

  • Use the right potato—a Russet is best—and don’t overbeat.
  • Try leaving the skins on for added nutritional value.
  • To save time, use leftover baked potatoes instead of boiled.
  • Add minced, cooked vegetables, herbs, cheese, or sour cream.

Homemade French fries

  • After cutting potatoes, soak in them cold water for 30 minutes then dry thoroughly.
  • Fry them in 340º oil until golden, then drain and let cool.

Roasted Potatoes

  • Cut potatoes into eighths, toss in olive oil or melted butter and herbs.
  • Roast for 90 minutes at 375º F, turning often.

Microwave Potatoes

  • Choose uniformly shaped potatoes for best results.
  • Do not forget to pierce the skins!
  • Cook on full power for about 4 minutes.
  • For the best microwaved potatoes, use Bushman’s Speedy Spud—a pre-wrapped, triple-washed spud in a micro-flavor wrap that assures even cooking and great taste.

Potato Nutritional Facts

One medium-size potato has just 110 calories and is absolutely fat-, sodium and cholesterol free, making them downright undeniable for any diet. The power of the potato doesn’t stop there.


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