Potatoes have more potassium than bananas; potassium is essential for muscle health and a healthy nervous system. Potato skins are loaded with fiber (scrub potatoes and prepare them with the skin on). A medium potato (about 5-6 oz) has almost half the vitamin C requirement for the day, about 10% of the daily requirement for vitamin B6, and 2 grams of very digestible vegetable protein (about the same amount as half a glass of milk). Potatoes also contain trace amounts of thiamine, riboflavin, folate, magnesium, phosphorous, iron, and zinc.
Did you know that potatoes contain antioxidants? The amount and type of antioxidants depend on the variety of potato, but the predominant antioxidants are certain carotenoids and anthocyanins. Anti-oxidants help prevent oxidative stress and help protect the cells of your body.
That same medium potato has no fat, no sodium, no cholesterol and 110 calories. Of course, if you fry the potatoes you add fat and calories, and if you top them with butter, sour cream, bacon bits, etc you are adding more fat and calories. There are plenty of quick and easy ways to fix potatoes without adding lots of fat and calories: top a baked potato with salsa, low fat sour cream or Greek yogurt, or with some Bad Mother BBQ Sauce. Cut potato wedges and roast them in the oven with some olive oil, garlic, and herbs.
Got any of those creamy mashed potatoes left? You know, the ones made with butter and cream? Me neither. If you did, you could add an egg and some flour and make some very tender and delicious potato cakes, as shown in the slideshow. You can add whatever chopped leftover vegetables you have in the fridge to vary this recipe. Chopped mushrooms, peppers, zucchini squash etc would make nice additions.
Creamy whipped potato cakes
- 3# Yukon gold potatoes, peeled and cut into 2" cubes
- 6 cloves garlic, peeled
- 1 1/4 cups half-and-half
- 6 tablespoons butter
- 3 scallions, chopped
Put the potatoes and garlic in a pot with enough water to cover by 1 inch. Bring to a boil and cook for twenty minutes or until tender. Drain.
With a blender, beat the potatoes and garlic until smooth, then add the half-and-half and butter and beat until fluffy. Add in the beaten egg and mix well with a fork. Now add the quarter cup of flour (more if you need it) and mix that in well. Now go wash your hands, and form small patties from the mashed potato mixture. Pan fry those patties in just enough olive oil to keep the cakes from sticking to the pan. Cook on one side until well browned, then flip over with a spatula and brown the other side.
To receive email notifications when my new articles post to the Dayton Farm Market Examiner page please use the "Subscribe to Email" link (under the headline, above), or follow me on Twitter to receive notification of all of my articles. If you have questions, comments or suggestions please email me at firstname.lastname@example.org for the timeliest response.