The average American eats about 124 pounds of potatoes per year
Potatoes NUTRITION Potatoes are a good source of several nutrients, such as: Copper is a mineral that supports bone, heart, brain and immune health. Vitamin B6 is involved in converting food in the body to energy. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.
WAYS TO E AT A N D C OOK W I T H P OTATO E S These nuggets are crunchy and creamy which pairs beautifully with so many dishes. Lemony Dill Potato Salad: Cut 1 pound small red potatoes (about 10 potatoes) in half. Place in a pot of water. Bring to a boil for 15-20 minutes, until they are soft enough that you can stick a fork through them easily. Drain the water, and place potatoes in a large bowl. While potatoes cook, make the coating with 1/4 cup oil, 3 tablespoon lemon juice, 1 garlic clove (or 1/8 teaspoon of garlic powder), 2 tablespoon mustard, 1/2 teaspoon salt, and 1/4 teaspoon ground black pepper. Add sauce, 1/4 cup chopped fresh dill (or 4 teaspoons dried dill), and 1/4 cup chopped onions to potatoes. Coat all ingredients. Place in the fridge until you serve.
Nutrition Facts Serving size
1 medium potato
Amount per serving
Calories
161
Total Fat 0.2g
0%
Saturated Fat 0.1g
0%
Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g Sodium 17.3mg Potassium 926mg
0% 1% 26%
Total Carbohydrate 36.6g
12%
Dietary Fiber 3.5g
15%
Sugar 2.0g Protein 4.3g
9%
Vitamin A
0%
Vitamin C
28%
Calcium Iron
3% 10%
Vitamin D
0%
Vitamin B6
27%
Magnesium
12%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
Red Chili Baked Potatoes: Preheat the oven to 400ºF. Wash the 3 pounds of potatoes and cut them into 1 to 2 inch cubes. Place them in a large bowl. Add 2 tablespoons oil, ½ Tablespoon chili powder, ½ teaspoon cumin, 1/8 teaspoon cayenne pepper, ¼ teaspoon garlic powder, ½ teaspoon salt, and ¼ teaspoon pepper. Toss until everything is coated. Spread the potatoes over a greased baking sheet. Bake for 40 minutes or until potatoes are golden brown on the edges.
Fruit & Vegetables: Facts, Nutrition and Recipes
33
