Quick and Healthy Potato Recipes

Potatoes can be boiled, fried, steamed, grilled or baked. All potatoes should be cooked or placed in water immediately after peeling to prevent discoloration. To peel or not to peel is generally a result of the preparation method or personal preference. The exceptions are thin-skinned new potatoes, which should not be peeled.


Nutritional Value and Health Benefits of Potatoes

Potatoes were once considered just a dietary source of starch. Although potatoes do contain a goodly amount of carbohydrate (starch and sugar) they are also a storehouse for many vitamins and minerals. With the exception of vitamin A, potatoes have at least some of just about every nutrient, including fiber. Potatoes are relatively low in calories, unless they are eaten with butter, sour cream and mayonnaise.


Nutrition Facts

1 oblong white baked, about 2" x 4-3/4"

  • Calories: 145
  • Protein: 3.06 grams
  • Carbohydrates: 33.63 grams
  • Dietary Fiber: 2.34 grams
  • Calcium: 7.80 mg
  • Iron: .55 mg
  • Magnesium: 39.00 mg
  • Potassium: 609.96 mg
  • Phosphorus: 78.00 mg
  • Vitamin C: 19.97 mg
  • Niacin: 2.17 mg
  • Folate: 14.20 mcg


Preparation and Serving

Potato varieties should be selected based on their use in a recipe. New potatoes are moist and waxy and are best for steaming, boiling and in salads. Oblong mature white potatoes are rather dry and starchy. They are the most popular french-fried potato and they are great for baking and mashing. Round red potatoes have a rather waxy texture making them ideal for boiling and mashing. Round white potatoes are thin-skinned and hold their shape in salads as well as boiling and roasting. Yellow-fleshed potatoes are good for steaming, roasting, and mashing.

Fresh garden herbs that enhance the flavor of potatoes include basil, chives, cilantro, dill, fennel, lovage, marjoram, oregano, parsley, rosemary, sage, tarragon and thyme.


Home Preservation

Potatoes do not freeze, dry, or can with good results.

  • For long term storage of late fall crops, store at temperatures of 45 to 50°F.
  • After harvesting, place in the sun for two to three hours to dry, brush off the soil, do not wash until ready to use.
  • If storage temperatures are too high, potatoes tend to soften and sprout.
  • Store in a dark place to prevent greening and layer between sheets of newspaper so if one spoils it will not spread to the whole lot.
How to Make Boiled Potatoes

Mash Don't Whip for the Perfect Mashed Potatoes