Potato - The Misunderstood Vegetable
By Eileen Goltz
The potato is a misunderstood vegetable. It takes the blame for bulk and the flak for flab. More nutritious than most of us realize, one medium potato has 45% of the vitamin C and 21% of the potassium our bodies need every day. Potatoes are also a great source of fiber: Just one serving of potatoes has 12% of the fiber we need daily. And remember how Mom always told you to eat the potato skin? She was right: potato skins contain fiber, potassium, iron, calcium, zinc, phosphorus and B vitamins.
A potato is low in calories, but it
earned its bad rep due to the things people dump on this basic food to add
flavor: for example, adding two
tablespoons of butter or margarine to your potato will add about 24 grams of
fat and 215 calories to your daily calorie count.
To keep your potato healthy and low fat, add only small amounts of
“light” butter or margarine, low fat sour cream or yogurt instead of
regular butter or margarine.
I have to confess that my favorite way to eat ’em is mashed, loaded with all the stuff that makes them delicious and full of calories. They are a guilty pleasure. Almost all of the following recipes have my family’s stamp of approval. They can be made pareve (except those with cheese or chicken broth), ahead of time and if you use light margarine or light sour cream where called for, they can actually be low in calories.
Garlic Mashed Potatoes
In a large
pot, cover the potatoes with salted water and cook the potatoes until
tender, about 20 minutes. Drain.
Return potatoes to pot. While
the potatoes are cooking melt ¼ c. butter or margarine in large skillet
over medium heat. Add the onion
and sauté until it’s translucent, about three minutes.
Add the garlic and sauté until tender, about three more minutes.
Add onion-garlic mixture to potatoes.
Add cream or non-dairy creamer and remaining ¼ c. butter or
margarine. With a mashing
utensil, mash the mixture coarsely, stirring occasionally with a spoon to
make sure that the onions and garlic are evenly mixed.
Season to taste with salt and pepper and serve.
Serves 6 to 8.
Potatoes with Green Onions and Parmesan (dairy)
potatoes in large pot of boiling water until tender. Drain well. Press
the potatoes through a food mill or ricer into same pot or return to pot and
mash. (If you don't have a ricer or food mill, just mash them until they are
very smooth.) Mix in the milk
and 1½ T. butter.
remaining ½ T. butter in heavy small skillet.
Add green onions and sauté until wilted, about one minute.
Add to potatoes. Add the Parmesan cheese and mix gently. Season with salt and freshly ground pepper and serve.
Serves 2. This can be
doubled or tripled.
Cheesy Mashed Potato Casserole (dairy)
potatoes in boiling water until tender, about 20 to 30 minutes.
Drain and then mash the potatoes with the onion salt and sour cream.
Add the butter and mix well. Spray
a 2 qt. casserole dish with a non-stick vegetable spray. Place the potato mixture in the casserole dish and press down
slightly. Top the potato
mixture with the cheese. Cover
the casserole and refrigerate for at least an hour before baking. (This can be made a day in advance and baked just before
serving). Bake at 350°F for 1
hour. Serves 6 to 8.
Fluffy Mashed Sweet Potatoes
diced sweet potatoes in enough water to cover for 14 to 16 minutes, or until
tender when pierced with a fork. Drain
thoroughly in a colander, until all water is gone.
Transfer the potatoes to a large mixing bowl and beat on medium speed
with an electric beater (not a food processor, or the potatoes will become
gummy). Add the hot milk or
non-dairy creamer, a few drops at time, until the potatoes are smooth and
fluffy. Add the salt, brown
sugar and nutmeg and beat on high speed until very fluffy.
Serve hot or warm. Serves 6.
Mashed Potatoes with Parsnips
oven to 450°F. Place the
potatoes, parsnips, broth, salt, and pepper in a greased, shallow baking
dish. Cover with foil and bake
for 45 minutes, until very tender. Remove
them from the oven and cool slightly. In
a small saucepan (or microwave) heat the non-dairy creamer and margarine
together until the margarine is melted and the mixture is warm, but not hot.
Place the vegetable mixture in a bowl and mash it, adding non-dairy
creamer/margarine mixture until the mixture is combined, but still slightly
chunky. Place in a serving bowl
and sprinkle the top with a little paprika.
Serves 6 to 8.
These recipes first appeared in Jewish Action Spring 5760/2000