Archive for the ‘Nutrition’ Category


Are Idaho® Potatoes Nutritious?

Tuesday, November 1st, 2011

Q. Recently, I was following a diet designed to lower my cholesterol.  Accordingly, potatoes were listed as a “food to avoid” due to the starch content.  After visiting your website, I am now confused as to whether or not I should include them in my diet.  Can you please help?

A. For this question, we asked Sue Kennedy, with Evans, Hardy and Young, as she is working directly with American Heart Association:

Sue Kennedy wrote:

I’m not a doctor or a dietitian so I’m not professionally trained to offer nutrition advice.  What I can offer is information about Idaho® potatoes and how they relate to heart health.

 Idaho® potatoes have been certified by the American Heart Association as a heart healthy food.  They have no fat or cholesterol, contain 45% of the daily value of vitamin C and have more potassium than a banana.  The key is to find different healthy ways to prepare your potato.  Avoid frying, it adds unwanted saturated fat.  If you love baked potatoes pass on the sour cream and butter (both are typically loaded with saturated fat and cholesterol) and opt for healthier toppings like salsa, fresh vegetables and protein.
 
The American Heart Association www.heart.org is a wonderful resource for anyone who wants to know more about the different ways to improve the health of their heart. I also did a little research and came across this article that specifically addresses starch and cholesterol http://www.livestrong.com/article/489638-starch-cholesterol/.  You may also be interested in talking to a dietitian.  The American Dietetic Association can help you find one in your area.  Just visit www.eatright.org.

How to use Idaho® Potatoes as a crust for fish or other meats.

Tuesday, October 4th, 2011

Q. Any recipes on how to use Idaho Potatoes as a crust for fish or other meats?

A. Hash browns or thinly sliced potatoes, such as used for scalloped or Au Gratin make a wonderful Idaho potato crust. Here are some examples:

Halibut with a Potato Crust, Potato Smoked Bacon Hash and a Poached Egg, Parsley and Lemon Brown Butter

Doesn’t that egg on top look wonderful too?

Grouper in Potato Crust

 

Idaho® Potato Crusted Pizza

 

Idaho® Potato Encrusted Scallops

 

Idaho® Potato Crusted Black Bass with Black Truffle Sauce and Wild Arugula

And finally, this wild idea…make potato strings, wrap prawns and fry till golden brown:

Idaho® Potato Crusted Kahuku Prawns with Hawaiian Fruit Salsa

 

Interesting Idaho Potato Breakfast Dishes

Thursday, September 15th, 2011

Q. What suggestions can you make to include potatoes on the menu at breakfast time besides the usual home fries or hash brown patties? My clientele is bored with plain breakfast choices.

A. You have come to the right place. First of all, think ethnic. Then potatoes can be easily included as an ingredient. Check out this Breakfast Burrito from Scott Hoffman, The Mason Jar Restaurant, SC:

Ana’s Giant Breakfast Burrito

Breakfast Idaho® Potato Boats are another easy option to use up pre-baked potatoes from the last serving period:

Breakfast Potato Boats

And finally, dressed up hash browns:

BLT Hashbrowns

Combining Mashed Potatoes and Cauliflower

Tuesday, September 13th, 2011

Q. What do you think about combining cauliflower and mashed potatoes? I know it is supposed to be healthier for you, but when I put the two together it was very bland. Any suggestions?

A. The cauliflower option is a popular way to add in some different flavors to mashed potatoes, especially for those who like both but want to keep the potato portion reasonable. The net result often needs some spice. Here is a recipe that does just that; adds in crunch and spice to perk up the potatoes and is a wonderful dinner meal with chicken. Try it:

Cali-Tater Kickin Chicken Crunch

Does the Size of a Potato Matter?

Friday, September 9th, 2011

Q. Does size matter when a recipe calls for small or medium potatoes? If so, what should I use?

A. To determine the most likely size, compare the recipe to what you find in the produce aisle of your local grocery store. Chances are, the loose potatoes sold in bulk are around what we often refer to as a 70 count, i.e. 70 potatoes in a fifty pound carton. Now that term makes sense in foodservice, but not to consumers at home. Typically a 70 count potato averages 11-12 ounces. For a small potato, I use the USDA standard portion size, 5.3 ounces. If the size is crucial to how the recipe turns out, then the recipe writer will usually call out the measurement in ounces rather than just saying “each”.  By the way, that small potato is about 110 calories each.

McDonald’s Kid’s Meal Changes

Tuesday, September 6th, 2011

Q. What do you think about McDonald’s reducing the portion of the kid’s meal French fries to two ounces and adding apple slices instead?

A. Contrary to what you might think, I don’t have a problem with that. But it is for different reasons. Portion sizes on a lot of menus are too big now. I think kids should experience smaller sizes of food, but a variety of flavors when they order a kid’s meal at a fast food place or a restaurant. By the way, historically fry sizes were much smaller in fast food.

From The Hamburger, A Global History, by Andrew F. Smith he says that “During World War II, when meat was rationed, hamburger stand operators had to find alternatives for the scarce beef hamburger. Potatoes were not rationed, and they were abundant and cheap, so during the war French fries became a staple on restaurant menus. Even after the war went away, and rationing ended, the demand for French fries increased.”

“Initially McDonalds only offered a large 2 ounce (57 gram) size. Today a small order of McDonald’s fries is 2 ounces.”

So, for kid’s meals we are back to where we actually started. At home, when serving oven baked fries, try pairing the potatoes with a dip or salsa. The dipping process slows down how fast the potatoes can be consumed, making kids conscious of how much they eat at one setting.

Storing Idaho Potatoes in the Refrigerator…Right or Wrong?

Friday, February 25th, 2011

Q. Is it ok to store Idaho® potatoes in the refrigerator?

A. Wrong!  You should always to store Idaho® potatoes in a cool, dark and well ventilated place. They will keep about a week at room temperature and for several weeks at 45 to 50°F.

However, refrigerator temperatures are too low.  This converts the potato’s starch into sugar, resulting in a sweet taste. The extra sugar also causes potatoes to darken prematurely while frying. (This process can sometimes be reversed by storing the potatoes at room temperature for a week to 10 days.) If potatoes have green patches, cut them off, as they have been exposed too long to direct lighting and will have a faintly bitter taste. The rest of the potato will taste fine.

Potatoes are still alive when they are picked, so they should be kept in a cool area, away from the light. A cellar is ideal, but any place where they won’t be exposed to excessive heat or light will help prevent spoiling.

Idaho potatoes and “specific gravity”

Friday, January 21st, 2011

Q. Can you explain the term “specific gravity” when it comes to Idaho potatoes? People have told me I need to look for a potato with high solids or specific gravity to make decent fresh fries.

A. Specific gravity in the potato industry is a measure of maturity and quality involving a number of factors.
Simply stated, specific gravity is a measurement of the solids or starch content relative to the amount of water contained in a potato. Low moisture means high solids content, the distinguishing characteristic that makes an Idaho® Russet Burbank potato light, fluffy, and mealy when baked, mashed or fried.

Development of solids or starch begins in the fields as the tubers form. Temperature, irrigation and controlled plant nutrition plan an important role in producing the world’s highest quality potatoes.

Warm Idaho day’s will cause the plant leaves to make sugars from sunlight and carbon dioxide.  Cool Idaho nights aid in transferring the sugar down through the plant stems into the tubers, where they are converted into starch. This process, called aid in transferring the sugar down through the plant stems into the tubers, where they are converted into starch. This process, called translocation, is also affected by a closely monitored system that regulates plant nutrition and moisture. Technicians frequently test the soil and plant tissue to determine the plant’s needs. Excessive nutrition and irrigation will promote vine growth, which prevents the tubers from maturing and developing a high solids content.

Proper storage is one of the most important factors contributing to the high quality and specific gravity of Idaho® potatoes.

Potatoes are living organisms since biological reactions continue to take place within the potato after it has been harvested. In order to keep these metabolic changes from occurring to rapidly, cooler temperatures are needed to decrease the metabolism and prevent reduction of the solids content. Shed temperatures are controlled, from approximately 41*F. needed for seed potatoes to 48*F. need for potatoes that remain in storage.

Since 60 percent of the potatoes grown in Idaho are used for processed products, specific gravity plays an extremely important role in the consistent production of high quality Idaho® potato products. The ideal French fry, as perceived by both consumers and processors, fries light in color, is crisp on the outside and fluffy or mealy on the inside and has a minimum or oiliness. Potatoes with high specific gravity are needed to produce such a product. When tested, if the specific gravity is less than 1.070, the potatoes will not meet the standards maintained in the industry.

A simple method that can be used to separate high and low specific gravity potatoes is to prepare an 11 percent brine solution of one cup salt per 9 ½ cups of water. The resulting solution will have a specific gravity of close to 1.080, the figure used to measure the high quality of solids content in a Russet Burbank potato. Potatoes that sink in the solution will have a high specific gravity and a light, mealy texture when cooked. Low specific gravity potatoes will float, have a lower starch content, and may have a waxy, soggy texture.

The Idaho® Potato Commission wishes to thank Dr. Gale Kleinkopf, Ph.D., Professor of Plant Physiology, University of Idaho, Research and Extension Center, for his expertise and assistance with the preceding information.

Sugar Content in Idaho® Potatoes

Wednesday, November 3rd, 2010

Q. I saw something on the Pocatello, Idaho news about fresh potatoes being excluded from the WIC programs for purchasing fruit or vegetables. The quote that disturbed me was that someone who owned a health store there was quoted as saying that a large potato contains a cup of sugar. Is that possible?

Sugar in Idaho Potatoes-Consumer_10.25.10A. Potatoes are healthy, filling, and can be a great part of nearly everyone’s eating habits. The old saying goes “It’s what you put on the potato that you have to worry about if you want to eat healthy.” There is no difference in going to a salad bar and choosing the right things if you load the greens up with a ladle of salad dressing or taking a baked potato and loading it up with butter, sour cream and bacon.  Try salsa on a baked potato, it’s zippy and tastes great! Now back to your question… a large baked potato does have about 4 grams of sugar, or the equivalent of one level tablespoon. Here is the rest of the nutritional story: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2770/2

By the way, a typical can of soda has 37 grams of sugar or 7 ½ tablespoons per portion.

Potassium and Idaho® Potatoes

Friday, October 29th, 2010

Q. I heard that Idaho® potatoes have more potassium than a banana. Can that possibly be true?

A.Potassium and Idaho Potatoes-Consumer and Foodservice_10.25.10 Potatoes are amazingly healthy. In fact, potatoes are quite nutrient dense. A medium potato with the skin left on contains 45 percent of the daily value for vitamin C; as much or more potassium (620 mg) than a banana, spinach or broccoli; has 10 percent of the daily value of B6; and even trace amounts of thiamin, riboflavin, folate, magnesium, phosphorus, iron and zinc.

Here are the technical details about the potato: A medium (5.3 oz) potato contains 110 calories, 26 grams of carbohydrate, 3 grams of protein and 0 grams of fat. The predominant form of carbohydrate in potatoes is starch (a complex carbohydrate). In fact, simple sugars (i.e., disaccharides and monosaccharides) comprise only .25-3% of the dry matter in potatoes (and thus, the calorie content). Therefore, simple sugars account for 2.75-3.3 calories of a medium potato (110 multiplied by .025 and .03), which is only about 1/5 of a teaspoon (16 calories per teaspoon of sugar).