Potatoes: Nutrient Powerhouse of the Month

Adapted from guest post contributed by Isidora (Isi) L. Muñoz Segovia, Healthy Acadia Maine SNAP-Ed Nutrition Educator.

Could anything be better than a warm, cozy potato-based meal for these cold winter days that we are experiencing?

Greetings, fellow food enthusiasts! As we delve into the heart of winter, seeking solace in the warmth of our kitchens, what could be more comforting than a hearty meal centered around the humble yet mighty potato? Join me as we explore the wonders of these versatile vegetables, uncovering their rich history, nutritional benefits, and tantalizing recipes that will surely delight your taste buds.

Potatoes have long graced our tables with their presence. They grow well in Maine, in fact, in the 1940s Maine’s potato production was tops in the nation! Aroostook County was the first producer and still has a strong potato production, carrying on a cherished tradition that spans generations.

With over 200 varieties of potatoes in the United States alone and a staggering 5,000 varieties worldwide, the potato offers a kaleidoscope of flavors, textures, and culinary possibilities. From the creamy Yukon Gold to the earthy Russet, each variety brings its own unique charm to the table, enticing chefs and home cooks alike to experiment and innovate.

And let's not forget about sweet potatoes, crowned with the title of one of the vegetables highest in beta-carotene, a precursor to vitamin A, essential for vision and growth.

Potatoes and sweet potatoes, while often used interchangeably in cooking, belong to different botanical families and offer distinct nutritional profiles, flavors, and textures. Here's a breakdown of their differences and relationship:

• Potatoes, alongside tomatoes and eggplants, are members of the Solanaceae, or nightshade, family. They are classified as tubers, which are thickened, underground stems. Potatoes typically have a thin, brown or russet skin and come in various colors, including white, yellow, red, and purple. The flesh of potatoes can range from white to yellow and has a starchy texture when cooked. Beyond its delightful taste and myriad of cooking applications, the potato boasts an impressive nutritional profile. Rich in potassium, surpassing even the beloved banana, and bursting with vitamin C, potassium, and B vitamins, especially when enjoyed with its nutritious skin intact, potatoes offer a wholesome boost to our muscles, hearts, and nervous systems. However, potatoes are relatively low in fiber and have a higher glycemic index than sweet potatoes and may cause a rapid increase in blood sugar levels.

  Potatoes are incredibly versatile in cooking and can be boiled, baked, mashed, fried, or roasted. They are commonly used in a wide range of dishes, including soups, stews, casseroles, and side dishes.

• Sweet Potatoes, on the other hand, belong to the Convolvulaceae, or morning glory, family. Unlike potatoes, sweet potatoes are considered root vegetables, with the edible part of the plant being the storage root. Sweet potatoes feature a thicker skin that can range in color from beige to orange or even purple. The flesh of sweet potatoes is usually orange or yellow and has a sweeter, moister texture compared to potatoes. Sweet potatoes are known for their high content of beta-carotene, which gives them their vibrant orange color. Beta-carotene is converted into vitamin A in the body and is essential for eye health and immune function. Sweet potatoes also contain fiber, vitamins C and B6, potassium, and antioxidants.

  Sweet potatoes lend themselves well to both savory and sweet preparations. They can be roasted, mashed, steamed, or baked, and are often used in pies, casseroles, salads, and even as a standalone side dish.

A Recipe to Savor: Sweet Potato Bisque

Now, let's turn our attention to this easy, budget-friendly, and delicious recipe that celebrates the vibrant flavors of sweet potatoes. It’s the perfect warming comfort food for these cold nights!

Ingredients:

• 4 large sweet potatoes, peeled and cubed

• 1 onion, diced

• 2 cloves garlic, minced

• 4 cups vegetable broth

• 1 cup coconut milk

• 1 teaspoon ground cinnamon

• ½ teaspoon ground nutmeg

• Salt and pepper to taste

• Fresh parsley, chopped (for garnish)

Instructions:

1. In a large pot, sauté the diced onion and minced garlic until soft and fragrant.

2. Add the cubed sweet potatoes to the pot, along with the vegetable broth, coconut milk, cinnamon, and nutmeg.

3. Bring the mixture to a gentle boil, then reduce the heat and let it simmer for about 20-25 minutes, or until the sweet potatoes are tender.

4. Using an immersion blender or regular blender, puree the soup until smooth and creamy.

5. Season with salt and pepper to taste, adjusting the spices as needed.

6. Serve hot, garnished with fresh parsley for a burst of color and freshness.

Are you looking for ways to stretch your food budget and create healthy and delicious meals at home? Our SNAP-Ed Nutrition Educators can help you gain the skills and confidence to create meals your family will love while also making the most of your time and budget.

Healthy Acadia’s Maine SNAP-Ed Nutrition Educators offer year-round cooking and nutrition classes in partnership with schools and organizations throughout Hancock and Washington counties. To learn more or schedule a class, contact Mandy or Shannon in Washington County, and Isi or Abby in Hancock County.