Potato ABC s

hand-graded-twice-badgeAre Potatoes Healthy? Let’s look at the ABC’s of Potatoes

According to a National Eating Trends survey, potatoes are America’s favorite side dish, and that’s great news, America, because the potatoes you love are good for you, too. Here is your A to Z guide on potato nutrition:



  • Antioxidants. Potatoes contain antioxidants including Vitamin C, Carotenoids, and Anthocyanins. The amount and types are dependent upon the potato variety. So, make sure to include a number of different potato types (e.g., reds, purples, yellow, russets) in your diet.
  • Vitamin B: Potatoes are a good source of Vitamin B which is a nutrient that plays an important role in carbohydrate and protein metabolism. It helps turn the energy from food into energy your body can use.
  • Vitamin C: Potatoes are an excellent source of Vitamin C (45% of the DV), in fact they have more Vitamin C than one medium tomato (40% DV) or sweet potato (30% DV). Vitamin C plays a key role in the synthesis of collagen (important for healthy skin and gums) and may help support the body’s immune system.
  • Delicious. Potatoes are a blank canvas for hundreds of flavor combinations. Asian, Italian, American, German, Mediterranean…the possibilities are endless.
  • E—newsletter. Sign up today for a weekly potato recipe delivered to your email inbox each week at www.potatogoodness.com/e-weekly-recipe-email.
  • Fiber. One wholesome, satisfying potato with skin contributes 2 grams of fiber to the diet or 8% of the recommended daily value. Dietary fiber has been shown to have numerous health benefits, including improving blood lipid levels, regulating blood glucose, and increasing satiety (makes you feel full longer), which may help with weight loss.
  • Gluten-Free. Potatoes are naturally gluten-free. An ideal substitution for some of your favorite bread, grain and pasta-based dishes, potatoes add a boost of nutritional benefits too.
  • Healthy. That’s right, potatoes can be part of a healthy diet. It’s the toppings that typically put spuds over the top in calories and fat. Try salsa, low-fat cheese and broccoli instead!
  • Glycemic Index. The GI of potatoes is highly variable depending on the variety, origin and preparation methods. Confused?  Don’t worry about it–both the 2010 and 2015 Dietary Guidelines committees  concluded  there is no evidence indicating the GI aids in weight loss or weight loss maintenance.
  • Just 110 Calories. A medium (5.3 ounce) potato with skin has just 110 calories. Keep them lean by simply roasting with olive oil, herbs and a pinch of salt.
  • K = Potassium (periodic table, anyone?). Research suggests diets high in potassium and low in sodium may reduce the risk of hypertension and stroke. Potatoes with skin are a good source of potassium.
  • Label. Look to the FDA-approved nutrition label for all of the facts on potato nutrition.
  • Magnesium. A medium potato provides 48 mg of magnesium and research indicates potatoes contribute 5% of the total magnesium intake in the diets of Americans. **
  • Nutrition Facts: One medium potato has no fat, sodium or cholesterol. Just check out the FDA-approved nutrition label!
  • OMG. Who doesn’t love the taste of potatoes?! Expand your passion for potatoes even further with new types, cooking preparations, and global spices.
  • Peel. The potato’s skin contains approximately half  the total dietary fiber, but the majority (> 50 percent) of the nutrients are found within the potato, itself.
  • Quick. Potatoes come in hundreds of shapes and sizes. Try the smaller varieties for a quick stove-top meal, and remember to use the microwave to speed the cook time of all your potato recipes.
  • Resistant Starch.  Resistant Starch (RS) is found naturally in potatoes and is a type of carbohydrate that is “resistant” to digestion by human digestive enzymes, just like dietary fiber. It also is believed to deliver similar health benefits to dietary fiber and has been shown in both human and animal studies to improve the health of the gastrointestinal tract and digestive system.
  • Types. Russets, reds, yellows, purples/blues, whites, fingerlings and petites. There’s a different type for every day of the week. Try them all!
  • USA. A vast majority of all potato farms in the U.S. are family owned. From California to the Carolinas, families just like yours work hard year-round to nurture, grow and deliver potatoes from their farm to your local market.
  • Vegetable. That’s right, folks. Potatoes are a vegetable.
  • Weight Management. Research shows potatoes (when prepared healthfully) can be part of a weight loss plan.**
  • Xcellent. Need we say more? Only two more letters to go and it’s pretty obvious potatoes are an excellent staple in our diet.
  • Yummy. According to consumers**, taste is everything. Tastes good and good for you? Potatoes are the superfood you’ve been dreaming about.
  • Zero. Did we mention zero fat, sodium or cholesterol?

Potato Lasagna

lasagna2Are potatoes the new pasta?

This quick and easy ham and potato bake will have you wondering.





5 Summertime Potatoes, peeled

2 teaspoons salt

1 teaspoon pepper

8–10 slices ham

7–8 slices mozzarella cheese

5 slices bacon, cooked and crumbled

¼ cup parsley, chopped

2 cups shredded mozzarella cheese

1 cup heavy cream

2 eggs

Preheat oven to 350°

Slice peeled potatoes into 1/4″slices. Season with salt and pepper, tossing them to make sure they’re coated evenly. Press a layer of potatoes evenly into the bottom of a greased, square baking pan. Place half of the ham slices evenly on top of the potatoes, followed by half of the sliced cheese. Follow with another layer of potatoes, then the remaining ham and sliced cheese. Sprinkle bacon and parsley evenly on top of the sliced cheese, and place one final layer of potatoes on top.  Sprinkle shredded cheese on top of the potatoes, then press it into an even layer. In a small bowl, mix the heavy cream and eggs. Pour on top of the shredded cheese.

Bake for about 40 minutes, until the cheese is a deep golden brown. Cool slightly to set, slice, and serve!

Recipe adapted from Buzzfeed Tasty.

Mustard-Crusted Potatoes

Mustard-Crusted Potatoes-an easy side dish that goes great with any meal!

mustard pic

Recipe compliments of Heather Christo

1/3 cup olive oil

1/3 cup Dijon mustard

1/3 cup whole-grain mustard

Grated zest and juice of 2 lemons

4 garlic cloves, minced

Summertime Gold Potatoes, peeled and quartered (about 6 cups)

Kosher salt

1/2 fresh lemon, cut into wedges

Minced fresh flat-leaf parsley, for garnish


Preheat oven to 400 degrees F. In a large bowl, whisk together the olive oil, mustards, lemon zest, lemon juice, and garlic. Add the potatoes and toss to coat with the mixture. Spread the potatoes on a rimmed baking sheet and sprinkle generously with salt.

Bake for 30 minutes. Toss the potatoes, return to the oven, and bake for 15 minutes, or until the potatoes are a deep golden brown and fork-tender.

Transfer the potatoes to a serving platter, squeeze the fresh lemon juice over them, and sprinkle with parsley. Serve hot.

I Heart Potatoes

heart picWith Valentine’s Day just around the corner…… This is great idea for a sweet dinner with a loved one or special occasion.

Preheat oven to 400F.

Fill a pot with 1-2 quarts of water, add 1tbl salt, bring to boil, then reduce heat to gentle simmer.

In the meantime, peel your favorite Summertime Potatoes, slice them, using a small metal cookie cutter cut out as many hearts as you can.

Cook potatoes in simmering water for 3 minutes, drain and let cool slightly.

Coat potatoes with salt, pepper, paprika, rosemary and parsley flakes. Arrange on a baking sheet lined with aluminum foil, spray with non-stick spray or brush with oil. Roast for 20-25 minutes, turning halfway through. Broil potatoes for additional 5 minutes or until they are golden on brown.

Shepherd s Pie Potato Skins

Compliments of Tip Hero

Wintertime means comfort food ……….

hearty, filling, warm meals that’ll last us through the long cold nights. And what better way to find them than go back to the most traditional recipes? One of the best and the oldest: Shepherd’s Pie! This combination of meat, vegetables and mashed potatoes is about as satisfying as it gets.


iowa potatoes

Baked Potato Mash

4 large Summertime Russet Potatoes, scrubbed clean

¼ to ½ cup whole milk

2-½ tablespoons butter

½ teaspoon salt


1 tablespoon olive oil

½ medium onion, diced

8 ounces ground beef

2 tablespoons flour

1 cup beef broth

2 teaspoons Worcestershire sauce

1-½ teaspoons salt

¾ teaspoon black pepper

1-½ cups frozen vegetables

Preheat oven to 350 degrees Fahrenheit.

Prick the potatoes with a fork and microwave on high for 5 minutes. Rotate and cook another 5 minutes. Test with a knife to make sure they’re done. Cut the tops off the potatoes and scoop the insides into a bowl, leaving a ¼-inch wall around the skin.

Add the milk, butter and salt to the bowl of potato and mash until smooth.

In a sauté pan, heat the oil over medium-high heat. Add the onion and sauté until translucent. Add the ground beef and cook, breaking into smaller pieces, until browned and cooked through. Sprinkle the flour over the beef and stir to combine. Add the beef broth, Worcestershire sauce, salt, pepper and frozen veggies to the pan. Bring to a simmer and cook until the sauce has thickened and become glossy. Remove from the heat.

Fill each potato evenly with the beef mixture. Pipe the mashed potatoes over the filling, covering the meat mixture completely.

Bake for 15 to 20 minutes, or until the tops of the potatoes start to brown.