“Po-tay-toe,” “pah-tah-toe”…however you pronounce the name of this root vegetable, you shouldn’t deny its nutritional advantage. Although potatoes are often regarded as a starch and sometimes shunned by low-carb eaters, they’re a dietary staple in many cultures and for good reason. They’re hearty, versatile, and packed full of essential vitamins and minerals. So, with St. Patrick’s Day coming up in March, you can feel good about putting as many potato dishes on the menu as you want!
Even before potatoes came to be associated with Ireland, they were sustaining populations halfway across the world in South America as far back as 8000 BC. The Spanish Conquistadors brought potatoes back to Europe after they conquered Peru in the 16th century, and the popularity of potatoes spread. In Ireland, the culture came to be so dependent on potatoes as a primary part of their diet that when a fungus wiped out most of the crops between 1845 and 1854, it took a devastating toll on the Irish population and became known as the Great Potato Famine.
Today, most people eat potatoes in some kind of processed or heavily prepared form, and this might be where people get the notion that they’re not a vegetable. As Eat Fresh, a resource put out by the U.S. Department of Agriculture, points out, foods like French fries, chips, and hash browns usually have added fat and salt. On the other hand, a simple medium-sized baked potato has only about 150 calories, no fat, 3 grams of protein, and about 37 grams of complex carbohydrates for sustained energy.
Taking a look at the nutritional profile of potatoes, you can see how potatoes help fuel a healthy body—there’s fiber for good digestion, potassium for fluid balance and heart health, iron for red blood cell formation, Vitamin C for fighting oxidation, thiamine for a strong nervous system, and niacin for good circulation.
When you’re picking out potatoes at the market, you’ll encounter several varieties—expect them to be similar nutritionally, but they will have different tastes and textures that lend themselves better to different purposes:
Russet potatoes: These are the classics you probably think of when you picture a potato. They’re oval-shaped with a brown, roughly textured skin dotted with lots of eyes. The Produce for a Better Health Foundation notes that their low moisture and high starch make them an ideal pick when you’re looking for potatoes to bake. Red potatoes: These are smaller, sometimes about the size of a golf ball, with a thin reddish-brown skin. The Produce for a Better Health Foundation recommends red potatoes for boiling, roasting, or frying. Yellow potatoes: You’ll recognize yellow potatoes by their golden skin, and although they are highly versatile, their high moisture content makes them great for boiling to make mashed potatoes, according to the Produce for a Better Health Foundation.
When you’re picking out potatoes, pay attention to their skin—you want ones with smooth, unblemished skin and no sprouting on their eyes. If a potato has shriveled or bruised skin, it’s damaged or spoiled. When you bring them home, store them in a cool, dark, dry place, and wash them immediately before preparing them.
Ready to find something delicious to do with potatoes? These recipes are great for a light meal or a delicious side dish:
Irish Boxty
A classic that’s perfect for St. Patrick’s Day
Ingredients:
- 2 large Russet potatoes, grated
- 1 large yellow potato, boiled and mashed
- 1 cup whole-wheat flour
- 1 tablespoon cream
- 1 egg
- 1/4 cup finely chopped chives
- 1 teaspoon parsley
- 1 teaspoon thyme
- 1 teaspoon salt
- 1 teaspoon pepper
- 1/2 cup canola oil
Directions:
Place the grated Russet potatoes and chives in a large bowl and toss them with flour. In a separate bowl, combine the mashed yellow potato, cream, and egg. Slowly add to the grated potatoes and combine thoroughly. Add parsley, thyme, salt, and pepper. Form the mixture into patties and set aside on wax paper. In a large skillet, heat canola oil over medium heat. Add the potato patties and allow them to cook for about 4–5 minutes on each side until golden brown. Remove from the skillet and set them on a plate lined with paper towels. Serve with sour cream or marinara sauce and sautéed vegetables.
Potato and Broccoli Casserole
A healthier take on much-loved comfort food
Ingredients:
- 5 medium-sized Russet potatoes
- 5 cups broccoli florets
- 1 cup vegetable stock
- 1 1/2 cups goat cheese
- 2 tablespoons cornstarch
- 1/4 cup olive oil
- 1 teaspoon whole-grain mustard
- 1 tablespoon chopped chives
- 2 cups grated part-skim mozzarella
- 1/4 teaspoon paprika
- 1/4 teaspoon cumin
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
Directions:
Preheat the oven to 400 degrees F. Cut the potatoes into cubes and chop the broccoli florets into small pieces. Bring a large pot of water to a rolling boil and set the potatoes in to cook for approximately 10 minutes. In a separate pot, use a steam basket to cook the broccoli until tender, approximately 5 minutes. In a small saucepan, warm the vegetable stock and olive oil over low heat. Whisk in the cornstarch until thickened, then add the mustard and goat cheese, allowing to melt and combine. Remove from the heat. Drain the potatoes and combine with the broccoli in a large mixing bowl. Add the wet mixture and combine, followed by the chives and shredded mozzarella. Season with paprika, cumin, salt, and pepper. Spread the mixture in a casserole dish and bake in the oven until warm and bubbly, approximately 15–20 minutes.
