10 Mar 5 Reasons to Love Idaho Potatoes
This post was sponsored by The Idaho Potato Commission.
Although spuds get a bad reputation, they’re actually nutritional all-stars! Idaho potatoes with the “Grown In Idaho” seal let you know that you’re getting high quality potatoes filled with all kinds of benefits. Here are 5 reasons why you should show some love to these deliciously healthy potatoes.
1. Always in season
Idaho’s growing season of warm days and cool night along with amply mountain-fed irrigation and rich volcanic soil give Idaho potatoes their unique taste, texture, and dependable performance. As such, they can be found at your local market throughout the year. When purchasing Idaho potatoes, always look for the “Grown In Idaho” seal.
2. Packed with nutrition, especially potassium
One Idaho potato provides 110 calories, 26 grams of carbohydrates, 1 gram of sugar, 2 grams of fiber, and 3 grams of protein. They’re also free of fat and cholesterol. Idaho potatoes are also a good source of potassium, providing 18-percent of the recommended daily amount. Potatoes are actually among one of the top sources of potassium providing more per serving than any other vegetable or fruit, including bananas, oranges, or mushrooms.
Spuds also contain 45-percent of the daily recommended amount of the antioxidant vitamin C. Data from the Continuing Survey of Food Intakes by Individuals indicates that potatoes rank in the top five of dietary sources of vitamin C for Americans. Idaho potatoes also contain smaller amounts of numerous vitamins and minerals including thiamin, niacin, folate, vitamin B6, iron, phosphorus, and magnesium.
3. Heart Healthy
Research suggests that diets rich in potassium and low in sodium may reduce the risk of hypertension and stroke and help lower blood pressure (Dietary Guidelines Advisory Committee, 2010). Idaho potatoes meet both these criteria.
Further, Idaho potatoes are certified by the American Heart Association (AHA) which means they meet the AHA’s criteria for foods low in saturated fat and cholesterol and can carry the well-recognized heart-check mark.
4. Fun and Healthy Baked Potato Toppers
Everyone has their own flavor when it comes to topping baked potatoes. The Idaho Potato Commission recently launched their Build-A-Baker app to show you how many calories are in your favorite toppings. You can top your baked potato with nutrient-rich ingredients to complement your already nutritious baked potato.
From ratatouille to potato salad to burgers, Idaho potatoes are more versatile than you can imagine. The Idaho Potato Commission was kind enough to share their recipe for Salmon Hashburgers.
Yield: 4 servings
5-ounce can pink salmon, drained, or 1 1/2 cups chopped cooked fresh salmon
2 egg whites
1 small onion, finely chopped (about 1/3 cup)
1/2 cup salt-free breadcrumbs
4 teaspoons honey mustard, divided
1/4 cup light mayonnaise
4 cups frozen Idaho® potato hash browns, thawed
4 lettuce leaves
4 thick tomato slices
1/2 avocado, peeled and cut into 8 slices
1. Preheat the oven to 400° F. Spray a large baking sheet with cooking spray.
2. In a small bowl, combine the salmon, egg whites, onion, breadcrumbs, and 1 tablespoon of the mustard. In another small bowl, combine the remaining mustard with the mayonnaise and set aside. Press one-quarter of the salmon mixture into a 1/2-cup measuring cup, and gently remove it to retain the shape, forming it into a patty. Place it on a baking sheet and repeat with the remaining salmon.
3. Squeeze any excess water from the hash browns. Press one-quarter of the hash browns into a 1/2-cup measuring cup, and gently remove it to retain the shape, forming it into a patty. Place it on the baking sheet and repeat with the remaining hash browns to form the “buns”.
4. Spray the patties and “buns” with cooking spray. Bake for 20 minutes. Remove the salmon patties and keep warm; leave the “buns” in the oven.
5. Increase the temperature to 450° F and cook the “buns” for another 5 to 10 minutes, until lightly browned.
6. Place a salmon patty, on each of 4 plates. Top with equal amounts of the mayonnaise mixture, a lettuce leaf, tomato slice, 2 avocado slices and top with “bun”.
*Cook’s Tip: Salt-free breadcrumbs may be purchased at health food stores
Nutrition information (per serving): Calories: 373; Sugar: 3 g; Sodium: 598 mg; Fat: 2 g; Saturated Fat: 2 g; Carbs: 47 g; Fiber: 6 g; Protein: 29 g; Cholesterol: 71 mg