The potato is a nutrient-dense food, yielding a good nutritional return for the calories it contains. In order to get all the nutrition needed without consuming too many calories, it is necessary to consume nutrient dense foods such as potatoes.
The potato is a good source of vitamin C and that difficult-to-come-by B6, as well as a variety of minerals. Potatoes contain magnesium, folic acid, potassium and copper, as well as the essential trace elements manganese, chromium, selenium and molybdenum. Potatoes are a very good source of bio-available iron, a mineral lacking in sufficient amounts in many diets.
The average potato contains about 10 percent of the desired daily intake of fiber, as well as small amounts of vegetable protein. Potato protein is a high quality vegetable protein, and a good inexpensive supplemental protein source.
Potatoes are virtually fat-free, cost pennies per serving and provide nutrient-dense nutrition. Liberty Market has a regular supply of organically grown potatoes for your enjoyment, and you can pick up some onions and maybe even the garlic for the following recipe while you’re there.
This soup is a great comfort food made from those nutrient dense potatoes: simple but so delicious during the cold winter months.
Potato Soup
- 6 medium white potatoes, peeled and diced
- 2 medium onions, chopped
- 2 cloves garlic, chopped
- 6 cups soup stock, vegetable broth or milk and water mixed
- 1 tablespoon butter
- Salt and pepper to taste
Simmer the onions, garlic, potatoes and broth in a covered saucepan until potatoes are tender. Add the butter and salt and pepper to taste. Puree some of the vegetable mixture and add back to the soup if you like a thicker soup.
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Winter Market coming up next week
The garlic bread in the photo goes well with this soup (or just about anything else). The garlic bread was made with Rosemary Bread from The Rolling Pen. You can get some of this fabulous Rosemary Bread from the Sugarcreek Township winter market, coming up February 17th, 2012.
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