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History -
Originally from Western South America the potato was introduced into Europe in the 16th Century but it didn't become important there for another Century. The term potato comes from the word Batatas - an American Indian word-meaning sweet potato. Apart from being a staple food the starch milled from the potato is used in the manufacturer of paper, textiles, alcohol, confectionary and adhesives. It is also an important food for cattle and ranks alongside rice, wheat and sweet potato as an important world crop.
Nutrition - An average sized potato weighs about 150g and contains approximately 100 calories. Being completely fat-free it gives about 5% of our daily protein requirements. The carbohydrate content is mostly in the form of starch and dietary-fibre. How much fibre is dependent upon the type of potato and how it is cooked. Potatoes that are boiled and allowed to cool have more fibre than those still warm, whilst old potatoes have more than new ones.
Being rich in vitamins and minerals, the potato gives us more than a quarter of our daily vitamin C intake. As well as giving us small quantities of B vitamins that include folic acid and other minerals such as copper, iodine, potassium and magnesium. Peeled potatoes loose half their vitamin C content as most of the nutrients lie close to the skin. Try avoiding peeling potatoes wherever possible.
The Eating Plan - In their natural state potatoes are important as part of a low-fat eating diet. Low in calories, they provide bulk in a meal thereby satisfying ones hunger. However, potatoes in their natural state are not overly enjoyable and therefore it is important when adding ingredients to be careful not choose those that will create unwanted calories or fat. Adding 15g (1/2oz) butter will double the calorie intake. Having a bag of crisps or a small bag of chips or French Fries will treble the number of calories of a plain potato and add about 10-15g of fat.
However, don't be put off from enjoying the potato. There are many other ways in which you can eat it without it undermining your low fat diet. Toppings on baked potatoes should be low fat, such as Quark or cottage cheese. Baking potatoes in the microwave or oven and topping with beans or chilli made from lean mince will make a filling meal. Lots of recipes using potatoes can be changed or adapted to have less fat in them. To make a low-fat soup or a vegetable curry more filling try adding diced potato. Other ideas are dry-roasting potatoes, adding them to homemade soups, baking rather than frying and perhaps a small portion of oven baked low-fat chips for a change.
Keeping Potatoes - There are a number of Dos and Don'ts when it comes to keeping your potatoes fresh.- Store potatoes in a cool, dark, airy place; this prevents them sprouting, turning green or shrivelling
- Store potatoes in a paper bag or sack
- Storing potatoes with an apple help prevents sprouting
- For low-fat diets add yoghurt or fromage frais instead of butter to mashed potatoes
- Never store potatoes in the fridge.
- Natural sugars in the potatoes turns to starch producing an
unpleasant taste and causing the potatoes to darken when cooked.
- Storing potatoes in plastic bags causes them to go green and taste bitter.
- Never put potatoes with onions. The natural gas given off by onions will hasten decay in the potatoes.
- Don't wash potatoes until you need to use them. Any residue of water can cause sprouting
- Remember don't drop them or put anything heavy on them. They may look hardy and
indestructible but they bruise easily.
Did You Know?- The Average person in Great Britain eats approximately 48lb (150kg) of potatoes per year.That's more than anywhere else in Europe with the exception of the Irish.
- Boiled potatoes contain 72 calories per 100g.
The largest potato ever grown weighed in at a massive 18lb.
- Potatoes are the single most source for Vitamin C in the British diet.
- Being an important nutritional element, both before and after conception, in the health of mothers and babies, the potato was once thought to be a fertility aid.
- The most popular way of serving potatoes is still the good ole' mash.
When mashing potatoes add warm not cold milk otherwise it makes the mash heavy.
- On a diet and wanting roasted potatoes? Well don't worry you can still have them. See our recipe
for dry-roasting.
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Similar Poteen, Polish vodka is almost 100% proof and is made from potatoes
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
No information on this site can be used for commercial purposes without the prior approval
of E.F.L All rights reserved
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