POTATOES

All about potatoes

Buying pre-bagged potatoes is usually the best buy. But, then what do you do with all those potatoes?

Potatoes are a nutritious choice

Potatoes belong to the Vegetables and Fruit food group within Canada’s Food Guide. One Food Guide serving is 125 mL (½ cup) or ½ a medium-sized potato. Potatoes are an excellent source of potassium, a good source of vitamin C and a source of fibre and folate. Make sure to eat the potato skins so you get the most fibre.

Buy it best

• Potatoes are in season January to March and July to December.
• Buy firm, dry potatoes. Avoid potatoes that have green or wrinkly skin, bruises, dark spots, cuts, cracks and sprouted eyes.
• Pre-packaged potatoes in bags are often a better buy than individual ones. Consider sharing a bag with a friend if you can’t use them all before they spoil.
• When buying frozen potatoes such as French fries or canned potatoes, buy ones with the least fat and sodium.

Tips for storage

• Keep mature potatoes in a dry, dark spot in a loosely covered bag or basket. At room temperature they’ll keep for 1-2 weeks. In a cold cellar they will keep for 2-3 months. Potatoes should not be stored in the fridge.
• Do not store potatoes and onions together because they will spoil quicker.
• Refrigerate cooked potatoes within 2 hours of cooking and use within 3-5 days.
• Cooked potatoes can be frozen in an air tight container for up to 1 year. Raw potatoes do not freeze well.

Tips for cooking

• Scrub potatoes with a produce brush while rinsing under cool water.
• Cut any bruised, green or cracked parts off the potatoes. Bake, boil, roast, steam, grill or microwave.
• Flavour with any of: salsa, tomatoes, onions, chives, garlic, chili powder, paprika, rosemary, thyme, lemon-dill, or no-salt mixed seasonings.
• Like butter or margarine? Add about 5-10 mL (1-2 teaspoons) – this is more than enough to make your potato taste good.

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