Hot Potato

Today, class, we’re going to discuss potatoes. The much maligned potato is one of the most nutritious and versatile food crops in the world. More specifically, we are talking about “white” potatoes, not sweet potatoes. “White” potatoes are members of the nightshade family while sweet potatoes are morning-glories. (For those of you who read old mysteries, yes, some nightshade plants are poisonous. Potato leaves are poisonous, but the tubers are quite harmless as well as delicious.)

First a little history: It is believed that potatoes were first cultivated in Peru by the Incas, about 200 BC, but were not known in Europe until the mid 16th century and first grown in America about 1720. French Fries were introduced to America by Thomas Jefferson who served them in the White House from 1801 – 1809. In 1995, the potato became the first vegetable to be grown in space.

Nutrition: Did you know that one potato has only 100 calories, plus it has more potassium than a banana and more Vitamin C than an apple? Potatoes are fat-free, cholesterol-free, and a good source of fiber, niacin, and riboflavin. They are considered by some to be the “perfect food” because it is possible to stay healthy on a diet consisting only of potatoes.

Versatility: There are more varieties of potatoes than I care to name here as there are literally hundreds grown today. You can buy white, red, gold, and blue potatoes in several shapes and sizes. To prepare them, you can bake, microwave, fry, boil, or grill potatoes. You can mash, rice, shred, slice, or dice potatoes, or just leave them whole. You can serve them as hash browns, French fries, chips, salads, soups, or casseroles.

Recipes: Check out the recipes at The Healthy Potato or Idaho Potato. If you like playing with your food, try some Creepy Potatoes for Halloween (or whenever). Did you know you could make bread, cake, and even candy with mashed potatoes?

Or try my recipe for Speedy Baked Potatoes.

This makes a potato that is crispy on the outside, but fluffy on the inside, and in only 30 minutes. One potato will feed 1 - 2 people, depending on the size of the potato or the size of the person, and what you're serving on the side.

• Pre-heat oven to 425 – 450 degrees.
• Scrub one russet potato (pick a nice looking potato, about 1/2 pound)
• Poke a few holes in the potato with a fork or sharp knife.
• Place in microwave. If you want, set it on waxed paper. (I like to put the potato on a microwave-safe plate and add a couple tablespoons water, but this isn’t really necessary.)
• Microwave on high until slightly soft to the touch or until you can just stick a toothpick in it. (This will take about 5 – 10 minutes depending on the size of your potato and your microwave. You don’t want to bake the potato completely. Turn the potato over about halfway through or your potato will overbake on one side.)
• Tear off a sheet of aluminum foil at least 6 inches wide, fold in half and fold up all four sides to make a pan. (You can actually use a pie tin or other flat dish, but you don’t have to wash the foil.)
• Transfer the potato to the foil. Drizzle about 1/2 - 1 tablespoon olive oil on top of the potato, then sprinkle with coarse salt. (Do not wrap the foil around the potato – we don’t want it to steam, now do we?)
• Place the foil and potato in the oven and bake until done, about 20 minutes. (You’ll know it’s done when you can easily stick a toothpick or skewer into the potato. If the skin begins to wrinkle, it’s overdone.)
• Top with what ever you want: butter, sour cream, yogurt, cottage cheese, bacon bits, cheese, green onions, red onions, mushrooms, broccoli, chili, etc.
  

Serve with a tossed salad or fruit and there's a nice supper in 30 minutes with minimal clean up.