On National “Tater” Day, March 31, we get to celebrate one of the most versatile foods—the potato! This tubular vegetable can be prepared countless ways – fried, baked, boiled, mashed, hashbrowns, fries, tater tots, and added to almost any meal. Originally, sweet potatoes were called “taters,” but now the name refers to all types of potatoes. The most commonly eaten vegetable in the United States is the potato.
Potato History
Potatoes are low maintenance and grow easily under the ground in many different climates. They have undoubtedly saved many people from hunger during hard times. It is believed that the Incas discovered potatoes as a food source around 2500 B.C., and potatoes were brought to North America in 1621. Many people depended on potatoes to solve food shortages, and their high nutritional values kept many people alive. Tragically, in 1845, a plant disease wiped out all of the potato crops in Europe, and many people starved.
Keeping Potatoes Healthy
Potatoes have gotten a bad reputation as not being nutritious. That is not true. However, the potato has health and nutrition benefits many people do not know about. It is all about how the potato is prepared. French fries and tater tots fried in oil are heavy in fat and calories, but a potato cooked alone is fat and cholesterol-free. If you healthily prepare a potato, it can be a satisfying food.
Potatoes have a high fiber content, which helps us feel full longer after eating and can help us lose weight. Fiber can help keep cholesterol and blood sugar at healthy levels, which can help prevent heart disease. Many people do not know this, but potatoes are also full of vitamins that can improve body function and antioxidants to prevent diseases.
In order to keep your tater healthy, limit high-fat toppings such as butter, cheese, sour cream, and keep portion sizes small. Alternatively, use high protein, low-fat toppings such as chili to top your baked potato.
How the potato is cooked plays a big part in the nutritional value of potatoes. A large order of French fries has over four times as many calories and 23 more grams of fat than the potato from which it was made. Potato chips, tater tots, and hash browns are usually deep-fried in oil. Roasting, boiling, and baking are healthier options and make delicious side dishes and mouth-watering snacks.
Buying, Storing, and Preparing Potatoes
Cooking potatoes is inexpensive and convenient. Potatoes are available in grocery stores year-round. Select potatoes that are firm, un-bruised, and relatively smooth and round. Avoid any that show signs of decay, including wet or dry rot, any roots, or potatoes with a greenish hue. There are countless varieties of potatoes to choose from, but the most common types are red, yellow, russet, white, and fingerling potatoes.
Potatoes should be stored between 45 to 50°F, in a dark, dry environment, such as a cellar, basement, kitchen cupboard, or pantry. Avoid closed containers, like resealable plastic bags or airtight storage containers, since they’ll trap moisture and cause the potatoes to mold and spoil faster. The best place to store potatoes is in a paper bag or an open bowl or basket. Just make sure they aren’t too crowded because potatoes need air! Potatoes should not be stored around onions, bananas, or apples because the vegetables emit natural gases that cause the other to decay. If kept at room temperature, potatoes have a shelf life of 1 to 2 weeks.
Be sure always to scrub and wash your potatoes thoroughly before cooking. It is best to leave the skins on the potatoes when cooking for fiber and nutrition.
Celebrate the day by eating some taters!
Try this recipe as an alternative to French fries or loaded baked potatoes.
Oven-Roasted Potatoes
- Preheat your oven to 400°F.
- Dry potatoes and cut into 1-inch wedges or cubes. If using new (tiny) potatoes, just cut them in half.
- Toss with just enough olive oil to coat the potatoes well, a moderate amount of salt, and your favorite herbs or spices. Chili powder, paprika, and a small amount of garlic powder make a good seasoning for oven fries. New potatoes roasted with 1 tsp rosemary and 1/8 tsp pepper per pound make an elegant side dish.
- Cook in a single layer for about an hour, turning twice, until browned and tender.
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
Sources:
- www.holidayscalendar.com
- nationaltoday.com
- snaped.fns.usda.gov
- www.webmd.com