Foodie Friday: Simple Spuds: A Vitamin C Powerhouse

Potatoes have a reputation for being a high-starch, high-carbohydrate food bereft of nutrients. But that’s an outdated assessment. 

Potatoes are a very good source of vitamin C: One large baked potato with the skin on provides nearly half your daily recommended value. These tubers also contain vitamin B6, potassium, copper, manganese and fiber.

After testing about 100 potato varieties, the U.S. Department of Agriculture has identified 
60 types that also contain antioxidants such as folic acid, which promotes cardiovascular health and prevents birth defects, and heart-healthy flavonoids. Other antioxidants in potatoes include caffeic acid, which fights cancer, chlorogenic acid to help regulate blood-sugar levels, and kukoamines that lower blood pressure. 

Two varieties that show significant nutritional strength are red and Russet Norkotah potatoes—whose antioxidant activity is comparable to broccoli, spinach or Brussels sprouts.

as needed. Remove; crumble and set aside.

Frying potatoes into French fries or potatoes makes them a less healthy choice, however. Try this potato salad recipe for a savory, delicious way to enjoy the potato’s nutritional benefits.

Savory Potato Salad

3 c. diced red-skinned potatoes
4 slices bacon
1 small onion, diced
1/4 c. white vinegar
2 Tbsps. Water
1 1/2 Tbsps. white sugar
1 tsp. salt
1/8 tsp. ground black pepper
1 Tbsp. chopped fresh parsley

Put potatoes in a pot; add enough water to cover. Bring to a boil and cook until easily pierced with a fork (about 10 minutes). Drain; set aside.

Fry bacon in a large skillet over medium-high heat until browned and crisp, turning as needed. Remove, crumble and set aside.

Add onion to bacon grease; cook over medium heat until browned. Add vinegar, water, sugar, salt and pepper. Bring to a boil; add potatoes, parsley and bacon. Heat through, transfer to a serving dish and serve warm. 

Serves 4.
Nutritional information per serving: 
186 calories, 5g fat, 8mg cholesterol, 732mg sodium, 32g carbohydrates, 2g dietary fiber, 5g protein

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