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Living Well In Yalobusha County

Potatoes: The Good, Better, And Best Crowd Pleaser

By Pamela Redwine

Potatoes are considered a staple to most American families. Each American family eats about 126 pounds of potatoes each year.  Lately potatoes have received a bad reputation for not being the best vegetable choice.  This is due to the fact that the most common method of eating potatoes is in the form of French fries.  

However, potatoes are a very good choice when choosing vegetable selections.  In addition to potatoes’ carbohydrate content, these foods also provide significant amounts of essential vitamins, minerals and water.  A potato contains 45 percent of the daily value for vitamin C and also is a good source of potassium.  

Moreover, potatoes with the skin on are an excellent source of fiber.  An average size potato contains at least 3 grams of fiber.  When shopping, select firm, smooth potatoes.  Avoid those with wrinkled or wilted skins, soft dark areas, cut surfaces or green in appearance.  Potatoes should be kept in a cool dark place with good ventilation.      

Avoid storing potatoes in the refrigerator.  If you store potatoes at room temperature, try to use them within a week or so.  Even though potatoes are washed before they reach the market, it is a good idea to rinse and scrub them thoroughly before using.  Potatoes are one of the most versatile, cost-effective and most enjoyed vegetables around.   

Thinking about a baked potato?  Top your potato with broccoli and/or cauliflower with melted low-fat cheese, salsa with chopped green peppers and onions, or even the old reliable low-fat sour cream and chives.  Potatoes can also be used in vegetable soups and chowders.  Casseroles are another option to use potatoes as it helps to stretch a meal to feed the family.  

So as you prepare your next grocery list do not forget about adding potatoes- a vegetable with the nutrient and crowd-pleasing power!

Information from the Washington State Potato Commission


Recipe of the Week

Meat and Potato Tacos


12 oz Ground Turkey

1/2 cup chopped onion

1 clove garlic, minced

2 tsp vegetable oil

1 lb russet potatoes, cooked, and chopped

1 1/2 teaspoon of chili powder

3/4 teaspoon salt

8 flour tortillas and 2 cups shredded lettuce

3/4 cup shredded low-fat jack cheese

3/4 cup prepared salsa


Saute ground turkey, onion and garlic in oil until turkey is no longer pink.  Add potatoes, chili powder and salt; mix well Cook and stir 5 minutes or until well mixed. Wrap tortillas in aluminum foil and heat 5 min. at 325 F  Place 1/4 cup filling  in each tortilla.  Top with shredded lettuce and cheese.  Fold tortilla in half and serve with salsa Makes 8 tacos

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