What to do with Potatoes
Potato nutrition facts
White/yellow skin and flesh - Yukan gold, Yellow finn, Russian banana, Milva.
Red skin and flesh - Ida rose, Norland, Cal red, French fingerling.
Russet skin and flesh - Russet burbank, Ranger russet, Utamilla russet.
Health benefits of Potato
Potatoes are one of the richest sources of starch, vitamins, minerals and dietary fiber. 100 g provides 70 calories, however, they contain very little fat (just 0.1 g per100 g) and no cholesterol.
They are very good natural sources of both soluble and insoluble fiber. The dietary fiber in them increases the bulk of the stool, thus, it helps prevent constipation, decrease absorption of dietary cholesterol and thereby, lower plasma LDL cholesterol. Additionally, its rich fiber content also helps protect from colon polyps and cancer.
The fiber content aids in slow digestion starch and absorption of simple sugars in the gut. It thus help keep blood sugar levels within the normal range and avoid wide fluctuations.? For the same reason, potato is considered as reliable source of carbohydrates in diabetics.
The tubers are one of the richest sources of B-complex group of vitamins such as pyridoxine (vitamin B6), thiamin, niacin, pantothenic acid and folates.
Fresh potato along with its skin is one of a good source of antioxidant vitamin; vitamin-C. 100 g of fresh tuber provides 11.4 mg or 20% of daily required levels of this vitamin. Regular consumption of foods rich in vitamin-C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
They also contain adequate amounts of many essential minerals like Iron, manganese, magnesium, phosphorous, copper and potassium.
Red and russet potatoes contain good amount vitamin A, and antioxidant flavonoids like carotenes and zeaxanthins.
Recent studies at Agricultural research service (by plant genetics scientist Roy Navarre) suggests that flavonoid antioxidant, quercetin present in potatoes has anti-cancer and cardio-protective properties.
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- Green Banana
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- Acorn squash
- Savoy Cabbage Savoy Cabbage
- Avocados Avocados are commercially valuable, and are cultivated in tropical climates throughout the world (and some temperate ones, such as California), producing a green-skinned, pear-shaped fruit that ripens after harvesting. Trees are partially self-pollinating and often are propagated through grafting to maintain a predictable quality and quantity of the fruit.
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- Garlic Garlic
- Green beans Green beans
- Green peas Green peas
- Mustard greens Mustard greens
- Olives The Olive is a species of a small tree in the family Oleaceae, native to the coastal areas of the eastern Mediterranean Basin as well as northern Iran at the south end of the Caspian Sea. Its fruit, also called the olive, is of major agricultural importance in the Mediterranean region as the source of olive oil.
- Turnip greens Turnip greens
- Mushrooms Mushrooms
- Jerusalem artichoke Jerusalem artichoke, Or also name: sunroot, sunchoke, earth apple or topinambour. Who knew that this asteroid shaped vegetable you would never by is actually succulent?
- Okra Okra
- Parsnips Parsnips
- Kohlrabi Kohlrabi also named: German turnip
- Peppers Peppers
- Potatoes Potatoes
- Radish Radish
- Radicchio Radicchio
- Rhubarb Rhubarb
- Rutabaga Rutabaga
- Shallots Shallots
- Spinach Spinach
- Sweet potatoes Sweet potatoes
- Summer Squash Summer Squash
- Tomatoes Fried green tomatoes- great movie, great recipe. Slow cooker recipe herb covered chicken & heirloom tomatoes w/ rice Recipe
- Yams Yams
- Onions Onions
- Squash Squash
- artichoke The artichoke is falsely said to be the food for the poor as you have more in your plate when you finish than when you started.
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- Asparagus Asparagus
- Bok choy Bok choy
- Broccoli Broccoli
- Brussels sprout Brussels sprouts were popular as early as the ancient Rome era. This is at first a wild cabbage.
- Cabbage Cabbage
- Carrots Carrots
- Cauliflower Cauliflower is one of several vegetables in the species Brassica oleracea, in the family Brassicaceae. It is an annual plant that reproduces by seed. Typically, only the head of aborted floral meristems is eaten, while the stalk and surrounding thick, green leaves are used in vegetable broth or discarded.
- Celery Celery
- Celery-Root Celery Root
- Chard Chard
- Collard greens Collard greens
- Cucumber Cucumber
- Corn Corn
- Eggplant Eggplant
- Endive Endive
- Kale Kale
- Lettuce Lettuce
- leeks leeks
- Napa cabbage Napa cabbage
- Pumpkins Pumpkins
- Turnip Turnip
- waterCress waterCress