Contributed by: News Canada
Potatoes make economical cents! Healthy pointers for potatoes
(NC) - "Potatoes supply almost all the food elements necessary for the maintenance of the human body," said Henry Beben, President of Canadian-based EarthFresh Food Corp.
Nutrition: One serving of a medium-sized, 8-ounce potato is only about 100 calories; and calories from fat are 0. Potatoes are about 80% water and 20% solids, full of nutrients. And, to highlight, the medium potato has over 2700 mgs of dietary fiber and provides 21 % of the daily value for Potassium and provides 45% of the daily value for Vitamin C
Storage: Do not wash potatoes before storing as it speeds decay. Do not store potatoes in the fridge. They can be safely stored in a dark, dry place for
3 months at 45-50 degrees Fahrenheit. Below 40 degrees, the potato starch turns to sugar rendering the potato too sweet. And, if the storage area is too cold, the potato darkens when cooking
Cooking: Bake, boil or steam potatoes in their skin. Some of the nutrients, which are close to the skin, are lost when potatoes are peeled before cooking and are dissolved if put into cold water and left to soak, especially for longer than two hours. If you must peel potatoes, peel as thinly as possible
Keep the Water: When steaming or boiling potatoes, nutrients leach into it, so use the water for gravy or to moisten mashed potatoes. Or, if you've boiled potato chunks, they release their starch into the water, which can be used for making bread
Baked Or BBQ: If you are using skewers to quicken the time for baking potatoes, heat the skewers first as this seals the potato and helps prevent the centre from turning dark or black.
Enjoy one of the best-priced and nutritionally packed vegetables available.
A creamy dish with a touch of garlic and nutmeg
Heat the oven to 400 F (200 C).
In a small skillet, melt butter. Add onion and garlic and saute over medium heat until soft, about 3-5 minutes. Slice potatoes thinly (leave the skins on). Toss the potatoes with salt, pepper and nutmeg.
In a greased 2.5 qt (2.5L) casserole (8X11 in./20X28 cm), arrange half of the sliced potatoes in a layer, slightly overlapping, starting at one end of the dish and working to the other end in rows. Cover with the onion mixture. Top with the remaining Klondike Rose sliced potatoes. Pour the chicken stock and cream over the layered potatoes. Sprinkle with the Gruyere cheese.
Bake 45-55 minutes or until the potatoes are very tender, and the top is browned. Cool for 10 minutes before cutting and serving.
Hint: To make slicing potatoes easier,take a thin slice off the bottom of the potato so that it rests flat against the cutting board. Cut into slices about 1/8"-1/l6" thick.
Note: If you choose to cook Klondike Rose potatoes with the skin on, you will notice the colour of the skin changes to brown. This in no way takes way from the amazing taste!
Serving Size: Makes 8 Servings
Nutritional Information: Nutritional Information Per Serving : calories 231, fat (g) 10.8, cholesterol (mg) 34, sodium (mg) 481,carbohydrate (g) 26.1, fibre (g) 2.1, protein (g) 8.1
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