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October 27, 2005
Prairie Fare: This Spud’s for You
The world’s largest potato weighed more than 18 pounds, according to Guinness World Records. I think I was served its slightly smaller cousin recently at a restaurant. I didn’t mind getting a giant potato stuffed with chili and cheese. I like potatoes. I appreciated the generosity of the restaurant, too. They gave me enough food for two meals. I brought half of my meal home for the next day’s lunch. Potatoes are a nutritional bargain. Consider this: A 5.5-ounce potato has about 100 calories, no fat and 26 grams of carbohydrate. Potatoes are a good source of vitamin C and potassium. A potato with the peel provides 3 grams of fiber. Potatoes have been accused of being “fattening.” Yes, they are a good source of complex carbohydrates. As the recent “low-carb diet” fad showed, skipping “carbs” doesn’t mean you’ll lose weight. Excess calories from any source can add extra “padding” to our bodies. The calories can be from any source. We need a balance of protein, fat and carbohydrate to stay healthy. If maintaining your waistline is your concern, don’t shun potatoes. To keep calories in check, limit the amount of high-fat, high-calorie toppings on potatoes. For example, a 100-calorie potato with no fat becomes a “stuffed potato” with 482 calories and 36 grams of fat when 2 tablespoons of butter, 1/4 cup of cheddar cheese and 2 tablespoons of bacon bits are added. To reduce calories and fat, use low-fat toppings such as light sour cream, reduced-fat cheese or smaller amounts of high-fat toppings. When selecting potatoes at the grocery store, look for firm, smooth potatoes. Avoid potatoes with wrinkled skin, soft decayed areas, cuts or bruises. Store the potatoes in a cool, dry place and at a temperature between 45 and 50 degrees. Don’t refrigerate potatoes because the starch they contain will change to sugar, resulting in a sweeter taste and excessive browning during cooking. Potatoes are a versatile menu item. They can be baked, boiled, microwaved, grilled, fried or steamed. They’re available in a variety of forms at the grocery store, including fresh, canned, instant and frozen. They’re nutritious, easy to prepare and can be topped with a variety of items, including leftover chili or seasoned meat. For a quick meal, try these potato toppers:
Here’s an easy recipe to serve with roast beef and baked squash.
Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu |
Market Advisor: |
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North Dakota State University |
