February 21, 2002

Prairie Fare: This Spud’s for You

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

When I was an undergraduate I worked on a potato research project. We were helping researchers identify the best potato varieties for making french fries. Everything was done very precisely. We measured fries with a ruler and checked their color after frying. Since taste is the main reason people choose the foods they do, we had a trained group of people taste and rate french fries three or more times weekly. They didn’t even demand payment.

Before our taste panelists arrived, we’d weigh the salt to the nearest tenth of a gram, carefully monitor the oil temperature and number the paper serving plates. Then we’d use a stopwatch to time the frying. They were served the French fry samples within a couple minutes of frying. I’d go to my next class smelling like a giant french fry. It probably made the other students think about dinner. Or maybe they were thinking about finding a seat far away from me.

The Red River Valley of North Dakota and Minnesota is a prime potato-growing region because of its rich black soil, the product of an ancient glacier. If you were to package the annual production of Red River Valley spuds in 100-pound bags, you would need 26 million sacks.

Americans eat more potatoes than any other kind of vegetable. According to some estimates, we each consume about 140 pounds of potatoes annually. Potatoes are about 80 percent water by weight. A half-cup serving of baked, mashed or boiled potatoes contains about 100 calories plus fiber (if you eat the skin), vitamin C, potassium and some iron. To help size up your servings, remember that a serving of baked potatoes is about the size of a computer mouse.

Potatoes are a versatile menu item, but sometimes they’re blamed for being "fattening." Any calorie-containing food that is eaten in excess can cause weight gain. In the case of the potato, the preparation method has much to do with the calorie content. Deep frying, of course, adds calories and fat. Boiling and baking add no calories.

A regular order of fries in a fast food restaurant might contain 340 calories and 16 grams of fat, depending on what the restaurant considers as "regular." A similar weight of baked potatoes contains 100 calories and no fat. But you must also consider how much butter and sour cream that you add.

All foods can fit in a healthful diet, but fried foods are usually best kept as occasional treats instead of diet mainstays. In place of regular sour cream and butter, consider topping baked potatoes with low-fat or non-fat yogurt, non-fat sour cream, salsa or other vegetables like chopped onions, peppers and mushrooms.

When selecting potatoes at the grocery store, look for regular-shaped potatoes that are free from blemishes or defects. They should not be wrinkled, wilted or soft. Store them in a cool, dry area but not in the refrigerator. Sometimes potato skins may be slightly green in color due to a compound called solanine, which can be toxic in high doses. Sprouts on potatoes also contain solanine. You can safely cut away the greenish areas and use the potatoes as long as there is no sign of decay.

If you’re trying to cut down on fat in your diet but you still enjoy the taste of "fries," here’s an easy recipe that can be prepared in less than 20 minutes. For additional potato recipes and other information about produce of all kinds, visit www.aboutproduce.com

Oven Wedge Fries

2 large baking potatoes
1 tsp. olive oil, or other vegetable oil

Seasoning suggestions: 2 cloves garlic, finely chopped or Italian seasoning spice mix. If you like spicy spuds, try some chili powder or paprika (for zip add a tiny bit of cayenne red pepper).

Preheat oven to 400 degrees. Cut potatoes into quarters. Cut each quarter into wedges with the wedge part (the area with the skin) being about 1/4 to 1/3 inch wide. Coat a non-stick cookie sheet with 1 teaspoon oil. Lay the wedges on the cookie sheet, one side down. Place cookie sheet on the oven rack about 7 inches from the bottom of the oven. Bake for about 7 minutes (or until the bottom and edges start browning). Flip wedges over to their other side and sprinkle desired seasonings over the top. Bake for another 7 minutes (or until the wedges are nicely brown and cooked throughout). Makes 4 servings. Each serving contains 80 calories about 1 gram of fat.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu