Showing posts with label potato. Show all posts
Showing posts with label potato. Show all posts

Wednesday, February 14, 2024

Potato Lover's Month

 Potatoes are one of the vegetables in the nightshade (Solanaceae) family, which includes eggplant, tomatoes, and bell peppers. It is a starchy, tuberous crop. Potatoes are the world's fourth-largest food crop, following maize, wheat, and rice.




Nutrition


One medium potato (5.3 oz) with the skin contains:
110 Calories; Vitamin C (45 % DV); 620 mg potassium; Vitamin B6 (10 % DV); No Fat; No Sodium; No Cholesterol; and Trace amounts of thiamine, riboflavin, folate, magnesium, phosphorus, iron, and zinc. Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids and flavonoids.

About 20% of the potato’s nutrition is found in the skin.  Most of the vitamin C and potassium are found in the potato’s flesh, but fiber is found in the skin.  That’s why it’s best to enjoy every part of the potato.

According to MyPlate, potatoes are vegetables.  It counts toward the total recommended servings of vegetables. One medium-sized potato (5.3 oz.) counts as 1 cup of starchy vegetables.


Recipe
Rose, Gold, and Purple Potato Salad




Ingredients
5 Small Round Potatoes: 
  1 Honey Gold 
  2 Enchanted Rose
  2 Purple Splendor
Dash Curry Powder
2 tsp Dijon Mustard

1 Tbsp Italian Dressing, fat-free

Directions
1. Roast potatoes and dice.
2. In a bowl, combine curry, mustard, and Italian dressing. Mix.
3. Add potatoes to the marinade and coat well.


Nutrition Information

Saturday, February 27, 2021

February, Potato Lovers Month
Nutrition and Recipes


Nutrition, Recipes, and Politics


Potatoes are a good source of vitamin C, vitamin B6, potassium, manganese, and dietary fiber. A baked potato is a healthy food choice and contains no fat, saturated fat and cholesterol.


The potato’s reputation as being fattening is related to the method of preparation, such as greasy French fries; and the addition of butter, sour cream, cheese, and bacon.


Below are some heart-healthy recipes, prepared by the 
Idaho Potato Commission.



Idaho® Potato Crusted Pizza Gluten Free

Estimated Nutritional Analysis per Serving:
(Omit the salt and use a low sodium broth to lower the sodium content)
250 calories, 25 mg cholesterol, 660 mg sodium,
11 g protein, 14 g fat, 25 g carbohydrates (Based upon 6 - 8 servings)

Heart-Healthy Grilled Idaho® Potato Ratatouille Salad

Estimated Nutritional Analysis per Serving:
Based on 8 servings

210 calories, 0 mg cholesterol, 6 g fat,
25 mg sodium, 
6 g protein




Resources
Idaho Potato Commission
National Potato Council



Wednesday, November 29, 2017

Portuguese Kale and Potato Soup, Gourmet
Nutritional Analysis Correction and Recipe Makeover



Nutritional Analysis Correction
The nutritional analysis provided used raw potatoes with the peel. Analysis provided (per serving): Calories 459, Total fat 24g, Saturated fat 6g, Cholesterol 39mg, Sodium 1468g, Carbohydrate 49g, Fiber 5g, Protein 15g

The corrected version used potatoes cooked and peeled.
Corrected Analysis (per serving)

Note: Most recipes are written based on the foods we need to purchase. However, when analyzing a recipe, foods need to be entered in the ready-to-eat form.

Modification.
The recipe makes for a hardy meal. It is an excellent source of vitamin A and vitamin C and a good source of fiber. 

With some slight adjustments we can lower the sodium, fat and calories.
    *Omit 1.25 teaspoon Salt
    *Omit the one tablespoon Oil (at the end of the recipe).

These changes will save you 35 calories; 4 grams fat; and 728 mg sodium per serving.

Nutritional Analysis Services
Ensure accurate and cost effective nutritional analysis for your recipes and menus utilizing an extensive research database. A great service for the Recipe Bloggers, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services

contact:
Sandra Frank, Ed.D, RDN, LN
recipenews@gmail.com
954-796-7235

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