February, Potato Lovers Month Nutrition and Recipes

Nutrition, Recipes, and Politics

Potatoes are a good source of vitamin C, vitamin B6, potassium, manganese, and dietary fiber. A baked potato is a healthy food choice and contains no fat, saturated fat and cholesterol.

The potato’s reputation as being fattening is related to the method of preparation, such as greasy French fries; and the addition of butter, sour cream, cheese, and bacon.

Below are some heart-healthy recipes, prepared by the Idaho Potato Commission.

Idaho® Potato Crusted Pizza Gluten Free

Estimated Nutritional Analysis per Serving:
(Omit the salt and use a low sodium broth to lower the sodium content)
250 calories, 25 mg cholesterol, 660 mg sodium,
11 g protein, 14 g fat, 25 g carbohydrates (Based upon 6 - 8 servings)

Heart-Healthy Grilled Idaho® Potato Ratatouille Salad

Estimated Nutritional Analysis per Serving:
Based on 8 servings
210 calories, 0 mg cholesterol, 6 g fat,
25 mg sodium, 6 g protein

Resources
Idaho Potato Commission
National Potato Council

Portuguese Kale and Potato Soup, Gourmet Nutritional Analysis Correction and Recipe Makeover

Portuguese Kale and Potato Soup, Gourmet

Nutritional Analysis Correction
The nutritional analysis provided used raw potatoes with the peel. Analysis provided (per serving): Calories 459, Total fat 24g, Saturated fat 6g, Cholesterol 39mg, Sodium 1468g, Carbohydrate 49g, Fiber 5g, Protein 15g

The corrected version used potatoes cooked and peeled.

Corrected Analysis (per serving)

Note: Most recipes are written based on the foods we need to purchase. However, when analyzing a recipe, foods need to be entered in the ready-to-eat form.

Modification.
The recipe makes for a hardy meal. It is an excellent source of vitamin A and vitamin C and a good source of fiber. 

With some slight adjustments we can lower the sodium, fat and calories.
    *Omit 1.25 teaspoon Salt
    *Omit the one tablespoon Oil (at the end of the recipe).

These changes will save you 35 calories; 4 grams fat; and 728 mg sodium per serving.

Nutritional Analysis Services

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contact:
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