Five reasons to ring in the new year with potatoes

Posted by citiYellow

Saturday, 21 January 2012 07:29

2012 will be the year of the potato, according to Restaurant Hospitality magazine. While the restaurant industry experiments with make-your-own mashers and custom-cut chips, the at-home cook can celebrate the spud for all its many nutritional benefits.

With just 26 percent of the nation's adults consuming the recommended servings of vegetables per day (according to the Centers for Disease Control and Prevention) putting potatoes on the plate more often is a simple, on-trend solution. Read on for five reasons to ring in 2012 with potatoes and a quick and healthy recipe for comforting potato soup to help you do just that.

1. Lose weight, not the potatoes. Research shows that potatoes can be part of a weight management program - great news for potato lovers who crave the satisfaction of wholesome yet healthy meal options.

2. Top five dietary source of vitamin C. A medium-size (5.3 ounce) skin-on potato has almost half your daily value of vitamin C and no fat, sodium or cholesterol - all for 110 calories.

3. More potassium than a banana. Not only are potatoes a versatile vegetable, they are also the largest and most affordable source of potassium in the produce department.

4. Improves overall diet quality in adults and children. Research shows that consuming non-fried white potatoes results in higher intakes of potassium and vitamin C and more total vegetable consumption.

5. Seven days, seven ways. With seven unique potato types to choose from - Russets, reds, yellows, whites, blues/purples, fingerlings and petites - it's easy to put a twist on the traditional and incorporate potatoes into meals in a new way every night of the week.

Try this recipe for Quick & Healthy Potato Soup to warm up with a healthy, low-fat meal made in less than 30 minutes.

Quick & Healthy Potato Soup

Prep time: 15 minutes
Cook time: 30 minutes
Start to finish: 30 minutes
Cost per serving: $1.46

Ingredients:
2 cups stock or reduced-sodium broth
1 1/4 pounds. white potatoes, peeled and cut into bite-size cubes
2 stalks celery, chopped
1 medium onion, chopped
1 small carrot, peeled and chopped
1 cup fat-free half and half or milk
1/2 teaspoon thyme or Italian seasoning
Sea salt or garlic salt to taste
Freshly ground pepper to taste

Directions:
Bring broth to a boil in a large saucepan. Chop vegetables while broth is heating, then add to saucepan. Return to a boil; reduce heat and simmer, covered, for 20 minutes. Let cool slightly, then puree until smooth, or until soup is desired consistency. Stir in remaining ingredients and cook for five minutes more.

Makes four servings.

Nutritional analysis per serving:
Calories: 220, Fat: 1.5g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 5mg, Sodium: 340mg, Potassium: 205mg, Carbohydrates: 41g, Fiber: 3g, Sugar: 8g, Protein: 9g, Vitamin A: 45 percent, Vitamin C: 60 percent, Calcium: 10 percent, Iron: 10 percent.

Visit potatogoodness.com and facebook.com/PotatoesTatersAndSpuds to hundreds of potato recipe ideas and how-to videos for inspiration.