Potatoes are a major staple food for the world. Here's nutrition facts and tips and four more vegetarian-friendly ways to prepare this nutrient-dense vegetable.
The almighty potato is a major staple food for the world’s population. The second most consumed food in the US (after dairy), the starchy vegetable is grown in about 125 countries all over the globe. For about 100 calories, this nutrient-dense food delivers a substantial amount of vegetable protein, fiber, B vitamins, folic acid, calcium, phosphorous, Vitamin C, manganese, iron, and potassium. It also provides complex carbohydrates, the body’s main source of fuel for energy, as well as being low in sodium with almost zero fat. For just pennies per serving, potatoes are one of the most economical sources of nutrition.
Americans eat an average of about 125 pounds of potatoes per year, per person, and Germans consume about twice that much. At that rate, almost anyone would welcome four more ways to prepare them. Recipes below are vegetarian friendly.
Potato Casserole
8 large potatoes
3 Tbsp margarine
8 oz sour cream
1 small onion, chopped
2 cups shredded Cheddar cheese
½ cup Bacos
Peel, cube, and boil potatoes. When done, mash and add margarine. Spread them into a greased casserole dish. Layer sour cream, Bacos, chopped onions, and cheese. Microwave until cheese is melted.
Potato Supreme
6 potatoes
1 can cheddar cheese soup
¾ soup can of water
½ tsp black pepper
2 Tbsp chopped onions
Peel and cube potatoes. Place in a 1 ¾ qt baking dish. Blend soup, water, pepper and onion and pour over potatoes. Bake covered at 375 degrees for about 50 to 60 minutes.
Potato Surprise
3 potatoes
6 Tbsp milk
6 Tbsp margarine
Refried beans
Cheddar cheese
Bake potatoes. Half them lengthwise and scoop out potato carefully so as not to break the shell. Mash, adding a little milk and margarine. Half fill the shell with canned refried beans and then finish filling the shell with the mashed potatoes. Top with shredded cheddar cheese and microwave until cheese is melted.
Blender Potato Pancakes
3 cups cubed, raw potatoes
2 eggs
¼ cup flour
1 small onion chopped
¼ tsp baking powder
Place all ingredients into blender and blend for about 15 seconds. To aid in mixing, stop blender, push mixture down with a spoon, and resume blending. Pour batter onto hot greased griddle, allowing about ¼ cup per pancake. Brown and turn. Great served with eggs.
Potato Tips:
Choose smooth potatoes with no discolorations, bruises or soft spots. Avoid green-tinged potatoes as they will have a bitter taste.
Store potatoes loosely in a dry, dark space at about 50 degrees. Stored warmer than that, they will shrivel and sprout in a week to ten days. Stored cooler than that, they will taste sweet.
When peeling potatoes, use a potato peeler rather than a knife in order to peel them as thinly as possible and preserve the nutrients that are near the skin.
For tips on incorporating more vegetables into your diet visit Vegetarian Diet.
