The Many Ways A Potato Can Please Boiled, Baked Or Roasted, These Tubers Are A Healthy Helping Of Vitamin C.

November 02, 1994|By Maggie Waldron, FOR THE INQUIRER

Although the potato has had some hard knocks along the way, it is without a doubt one of the world's favorite vegetables.

Potatoes have lots of Vitamin C and fiber, two nutritional elements recognized as cancer-fighters by the American Cancer Society. The fiber in potato skins also helps lower blood cholesterol, which is good news for your heart.

The high potassium content can reduce blood pressure and, along with it, the risk of stroke. In addition, potatoes are low in calories - as long as you steer clear of the butter, sour cream and bacon bits.

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You can bake them, boil them, cook them in a microwave or roast them over the coals. Potatoes seem the most versatile and undemanding of vegetables.

Generally, the uses of potatoes vary according to starch content. Russets have high starch content and a mealy texture, which makes them an ideal baking potato and a good choice for mashed potatoes. Those with medium starch are all-purpose potatoes. The small reds or "new" potatoes are low in starch

because they are harvested before reaching maturity. These are waxy in texture and work best in salads.

Potatoes should be fairly clean, firm and smooth. Avoid potatoes that are

wrinkled; have wilted skins; soft, dark areas; cut surfaces; or a green appearance. Choose potatoes with regular, uniform shapes so that there won't be too much waste in peeling and so that they will cook evenly.

Store potatoes in a cool, humid (but not wet), dark place that is well- ventilated, about 45 to 50 degrees. At this temperature, potatoes will keep for several weeks. Warmer temperatures encourage sprouting and shriveling.

Avoid prolonged exposure to light, which causes potatoes to turn green. The green causes a bitter flavor and should be pared away before the potato is used. Sprouting potatoes can still be used. Just break off the sprouts and peel before cooking.

Do not refrigerate potatoes. Refrigeration causes the potatoes to develop a sweet taste and to turn brown when fried.

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I consider the baked potato to be the most healing and comforting of foods.

I'm picky about its shape and size. It must have a well-netted, earthy skin, which tells me that this boy was grown and harvested at the right time and place.

It must be a russet, about 12 ounces more or less, because it will be my whole, well-balanced meal.

If you are making potatoes as part of a meal, then shop for the ones that are about 8 ounces, but bake them for the same length of time.

BEST BAKED POTATOES

1 russet potato

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