Yes, potatoes are health food
June is National Fresh Fruit and Vegetable Month and it’s an important reminder to all of us looking for flavorful, healthy choices.
The celebration was originated in the early 1900s by someone unknown, but a someone who likely saw a need to encourage more fruits and vegetables in our daily diets.
That diet, and the celebration, are a win-win for both farmers and consumers. There isn’t one specific answer to all the questions on food choices, but this month growers offer a large variety of produce at the farmers markets (it’s peak season) to help us find the best foods to keep us healthy.
Eating more broccoli and carrots are good choices but there are other less obvious produce picks offering all kinds of benefits – and somewhat surprisingly, potatoes top the list.
All potatoes fall into two basic groups – thick or thin skin. They are relatively low in calories, low in fat and sodium and an excellent source of complex carbohydrates. It’s how they are cooked and what may be added to the potato before serving that leads some to give potatoes a bad rap.
Potatoes are filling, so they satisfy our hunger quicker and they are also nutrient-dense – another win-win. Always choose the freshest potatoes and use simple cooking methods such as boiling, steaming, microwaving or pan roasting.
Russets are the brown, thick skinned types you may find labeled as Burbank, Idaho or baking potatoes. Their high starch content and dry texture make them the choice for fluffy baked potatoes and crisp fries (air frying is ideal).
Thin-skinned potatoes offer a much wider selection of colors, shapes and sizes. In addition to the common round red, long white and round whites, you may come across more of these south American natives. Peruvian Purples, Red Rose, Yukon Gold and Yellow Finns are some of the thin-skinned types with outstanding flavor, but keep in mind, storage time is relatively short.
“New” potatoes are simply the first harvest of any variety that comes
directly from the field instead of being stored. Technically they could be small, young russets, but they are usually the waxy skinned types. They are low in starch and high in moisture with thin skin that requires no peeling. Their waxy texture makes them ideal for boiling whole or cutting up for potato salad.
Select firm, smooth potatoes free of sprouts, bruises or cracks. Store in a paper bag, in a cool (45-50 degrees is ideal) dark, well-ventilated area where they keep for about three weeks. Do not refrigerate.
Looking for other nutrient-dense fruits and vegetables this month? Check out all the berries, eggplant, squash, tomatoes, okra, avocado and radishes.
Potato salad is a summertime favorite at my house. Using Greek yogurt instead of mayonnaise seems just as satisfying and delicious.
Potato Salad
2 pounds red potatoes, skin on, cooked, cooled and chopped into ½-inch chunks
3 hard boiled eggs, chopped
½ cup celery, diced
4 or 5 radishes, chopped
¼ cup diced dill pickle, plus 1 tablespoon pickle juice
¼ cup diced red onion
2 tablespoons chopped parsley
2 tablespoons chopped chives
1 cup Greek yogurt
1 tablespoon extra-virgin olive oil or mayo
2 teaspoons Dijon mustard
1 clove garlic, finely minced
½ teaspoon paprika
Salt and pepper to taste
Combine potatoes, eggs, celery, radish, pickle, onion and herbs in a large bowl. In a separate bowl, whisk together yogurt, olive oil, mustard, garlic, paprika, salt and pepper. Pour dressing over top of the potato mixture and mix gently. Serve immediately or chill for 1 hour to meld flavors. Serves 6.
