Did you know? Potatoes are low-cal!
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- Potatoes'
Main Characteristics |
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- Don't potatoes pack a lot of
calories? |
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Choosing the right potato |  |
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Potatoes' Main Characteristics
Potatoes have been a basic food in the Andes for over 7,000
years. During the Incan Empire, the emperor would store
potatoes so that he could distribute them to farmers during the
famines.
They were introduced in Europe by the Spaniards at the beginning of
the 16th Century, but it was not until the end of the 18th Century
that large-scale cultivation began on the Continent and in Great
Britain.
Hundreds of potato varieties are cultivated in Quebec. Depending on
the variety, the flesh of the potato can be white, yellow, pink,
red, or blue.
- Choose firm potatoes that show no sign of sprouting or any
green shading.
- Choose the variety according to the use you are making of it:
starchier potatoes are better for purées, fries or soup. Firmer
potatoes are better for salads and gratins.
- If the potatoes are peeled and not used right away, they should
be soaked in slightly salted water or sprinkled with a little lemon
juice to prevent the flesh from browning. Prolonged soaking will
decrease their nutritional value.
- For boil potatoes, always use cold water, which will warm the
potatoes slowly for more even cooking rather than plunging them in
boiling water.
- For beautiful white potatoes, add 15 ml (1 tbsp) of vinegar to
the cooking water.
- Potatoes should always be eaten cooked; you can steam, boil or
oven-bake, roast, pan fry, deep-fry or purée.
Don't potatoes pack a lot of calories?
Wrong! Butter, cream and gravy are the calorie-laden culprits.
So enjoy your spuds plain, sprinkled with fresh herbs or topped
with a dollop of yogurt with fresh chives.
With only 161 calories, 3.8 grams of fiber and 37 grams of
carbohydrates, a potato contains :
- Less calories than a serving of white rice
- More fiber than a bowl of oatmeal
- More vitamin C than 3 peaches
- More iron than a bowl of spinach
- Twice the potassium of a banana
Recipe Suggestions
Side dishes
 Oven Roasted Sweet Potatoes |
 Garlic Potato Gratin |
 Potato-Vegetable terrine With Green Goddess sauce |
 Indian Potato Salad |
Stuffed potatoes Caesar |
Meals
 Sunny Potato Pancake |
 Pollock-Gruyere Croquettes |
 Herbed Sausage Fricassee |
 Fish Burgers |
 Potato Leek and Corn Bundles |
 Potato and Mushroom Tacos |
Scalloped Potatoes and Apples |
 Minty Mango and Potato Salad |
Desserts
 Potato Candy |
 Chocolate Potato Cake |
The right variety for the right recipe :
Boiled or steamed
potatoes
For best results in boiling potatoes, we recommend placing the
washed and peeled potatoes in a large casserole with two to three
centimetres of salt water. Cover and boil for 20 to 30 minutes or
until they break apart with the touch of a fork. Drain immediately
to prevent excessive water absorption. Add a teaspoon of turmeric
to the water to give your potatoes a beautiful yellow colour!
For steam potatoes, place a wire rack or vegetable steamer on
the bottom of a large casserole, add water to steamer-level and
bring to a boil. Drop potatoes into the steamer (check water level
to make sure it doesn’t boil dry), cover and cook for 30 to 40
minutes or until potatoes break apart at the touch of a for
k.
Mashed potatoes
Add butter, cream or warm milk to fluff up the purée. It is
important that these ingredients be warm when stirred into the
potatoes. Some like to add an egg yolk. Do not whip the potatoes
too much because they will become sticky.
Oven-baked potatoes
Brush potatoes thoroughly and pierce the skin with a fork. Contrary
to popular practice, do not wrap potatoes in foil unless you are
cooking them on the barbecue. Wrapping your potatoes in foil to
cook in the oven will steam the potatoes instead of baking them!
Place potatoes directly on the oven rack or on a bed of coarse sea
salt in a pan.Cook at 180° C (350° F) for 45 to 60 minutes,
depending
on size. Once cooked, remove potatoes from the oven and score an
"X" on the skin with the tip of a knife. Using your fingers, gently
press down on the skin to loosen the flesh of the potato and dress
to taste.
French fried potatoes
French fries are the pride of many chefs! And we are here to let
you in on their secret: twice-fried potatoes that are quite simply
extraordinary ?
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Peel and cut potatoes in sticks.
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Soak sticks in cold water for at least 15 minutes. Drain and dry thoroughly.
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Using a deep-fryer, preheat peanut oil to 190° C (375° F). Peanut oil is best because it has a higher smoke point than other oils.
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Put potatoes in fryer basket and lower into the hot oil for a first frying (5 minutes), which makes them soft but not golden.
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Remove basket from fryer, drain potatoes on paper towels. Let stand for 5 minutes.
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Now, they are ready for a second frying. Make sure the oil is back to 190° C (375° C). Place potatoes in fryer basket and lower into the hot oil. Fry for 2 to 3 minutes or until fries are golden and crunchy.
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Remove basket and drain fries on paper towels. Add seasoning while still hot.
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When you know in advance that you will be cooking fries, keep the potatoes in the refrigerator for a week or two. Your fries will taste sweeter.
- Store potatoes in a cool, dark place with good air circulation.
If they are in a plastic bag,
be sure to punch a few holes in it or transfer to a paper bag to
prevent moisture build up.
- New potatoes should be stored in the refrigerator, away from
strong-smelling foods such as onions.
- Heat will make the potatoes germinate and shrivel. Potatoes
stored in the refrigerator will become sweet so refrigeration is
not recommended either.
Source : La Fédération des
producteurs de pommes de terre du Québec.