Green leafy vegetables

There is a sad irony inherent in these vegetables. For years now there has been abundant evidence that a diet rich in these vegetables is assured of Vitamins A, B, C, E and K. They also contain high levels of dietary fiber, magnesium, calcium and folic acid. All of these properties aid in the prevention of bowel disease, some cancers and diabetes. Yet, despite this, they are hugely unconsumed in Western culture. So, a starting point for healthy eating with vegetables would be to include these vegetables daily, either in the form of salads or as lightly steamed and served as side dishes.

Portion sizes

Variety is essential, as not all vegetables will contain the same nutrients. A rule of thumb estimate of vegetable portion sizes would be approximately half a cup, but this will differ from type to type because some vegetables are more dense and ‘starchy’ while others consist mainly of water and cellulose. Obviously, if you are watching your weight you should reduce your intake of the more ‘starchy ‘vegetables. The other vegetables can pretty much be eaten at will, as long as texture and color are varied.

Vegetable proteins

Much has been said about the benefits of vegetable protein over that which comes from animals. The beauty of some of these proteins is that they are also readily available in a canned form. This means that items like garbanzo beans (chickpeas) or lentils, which would usually take quite a while to cook from their usual state, are now ready to eat. Just think; good food can now also be healthy ‘fast’ food.

Look at this example for a quick and easy lentil curry:

Chop up a large onion; grate two large carrots and sauté them all in some olive oil, into which you have put a teaspoon of curry paste. Once the vegetables have softened, add two tins of canned lentils, a squeeze of lemon juice and a pinch of sugar. Warm this all thoroughly and serve with a mixed salad. It’s delicious (and fast!), but very healthy.

‘Up ‘your vegetable intake on a daily basis

· A great, healthy way to curb your hunger is to start every meal with a salad; the more colorful the better. Add a drizzle of olive oil, a squeeze of lemon juice and some freshly ground black pepper;

· Try a low calorie sandwich of seed bread filled with salad: lettuce, tomato, cucumber, alfalfa sprouts and some whole grain mustard; or layer it with your favorite roast vegetables;

· Snack on fruit or fresh, raw vegetables. Tomatoes, cucumber, celery, baby carrots or corn make healthy alternatives

· Canned vegetable juice is a great pick-up and energy source;

· Stir –fried vegetable strips with a dash of soy sauce make great fillers for whole wheat tortilla wraps. These are ideal for lunch boxes.

Use your imagination. Let the colors and the textures of the vegetables inspire you to create healthy meals every day.

About the Author: Justine French is a professional chef who understands the importance of vegetables on a healthy diet. Her studies on whether vision affects taste help her come up with recipes that include microgreens and edible flowers for maximum visual appeal and flavor.

Even before the arrival of the blight, Europe had been experiencing failure in growing potato crops, and fields were desolated. By 1845, crop loss was estimated to have reached 50 percent. Then in 1846 about three-fourths of the harvest was lost. By this time, there were already about three million people who were employed in public works and whose main food source was potatoes. Because of this, the first deaths that were the result of starvation were recorded in 1846.

During this time, the population of Ireland fell by as much as 25 percent. An estimated one million people died during the potato famine, and about a million more left Ireland to seek a better life elsewhere. History indicates that the reason for the famine was brought about by an agricultural disease called potato blight, which destroyed all of Europe’s crops in the 1840s. However, the most affected country was Ireland. Approximately one-third of the Irish population depended on potatoes for food.

Ireland was known for being dependent on potatoes. They were introduced to the island as a garden crop. During the 17th century, potatoes became Ireland’s secondary food with the main diet being milk, butter, and grain. Potatoes became the base food for the poor in the 18th century, especially during winter. They later became a staple food for the small farm class between the years 1760 and 1815 with the rise of the economy.

There were only two diseases related to potatoes during that time. These two diseases were the dry rot or the taint and the virus called the curl. Later, the disease known as the blight arrived. Historians do not have an exact date or time when the blight arrived in Europe but some suggest that it originated in Peru and reached Europe in 1844 via ships that carried guano (bat droppings) that were used as fertilizers in British and European farms.

During the worst years of the Irish Potato Famine, all of Ireland’s ports were closed for the purpose of keeping food grown in Ireland strictly for the Irish. The prices of local produce dropped and merchants lobbied against the ban.  The potato famine was not the only tragedy unfolding.

New Potatoes are not a separate variety of potato.  They are just harvested earlier than a mature potato.  Sometimes they will be referred to as creamers or fingerlings.

Normally the skins of new potatoes are not peeled.  The reason for this is that the skin, because the potato is so young, is not very thick. 

New Potatoes are very well suited for boiling or roasting.  They also cook up well in a crock pot or slow cooker.

If you have never served a dinner with new potatoes now is the time for you to try it out.

First let me say that there truly is a difference between a sweet potato and a yam. 

Sweet Potatoes

We all eat and love sweet potatoes.  We have them mashed and baked.  We love sweet potato pie and sweet potato casseroles.  Sweet potatoes are always on the table during a big holiday celebration.

Yams

What hasn’t been said about yams?  We love yams.  All types of yams.  From the candy or candied yams we have during Thanksgiving to the yams we make at home.  Canned yams is something we all grew up eating.

So what is the difference between Sweet Potatoes and Yams?

Plant Family: 

Sweet Potato…Morning Glory      Yam…Yam

History:

Sweet Potato…Prehistoric              Yam…50,000 BC

Appearance:

Sweet Potato…Smooth with thin skin     Yam…Rough scaly skin

Shape:

Sweet Potato…Short, blocky, tapered ends    Yam…Long Cylindrical

Mouth Feel:

Sweet Potato…Moist                  Yam…Dry

Taste:

Sweet Potato…Sweet                 Yam…Starchy

Availability:

Sweet Potato…Grown in USA         Yam…Imported from Caribbean

The sweet potato is good for the health. With people growing more interested  in health and natural foods, the sweet potato is finding a place in the weekly diet year around. The sweet potato mixes with herbs, spices and flavorings producing delicious side dish recipes of all types. From processed baby foods to the main dishes, potato casseroles, potato salads, breads and desserts, sweet potatoes add valuable, appetizing nutrients and color to any meal.

The sweet potato is a nutritious and economical food. One baked sweet potato (3 1/2 ounce serving) provides over 8,800 IU of vitamin A or about twice the recommended daily allowance, yet it contains only 141 calories making it valuable for people on a diet. This nutritious vegetable provides 42 percent of the Recommended Daily Allowance (RDA) for vitamin C, 6 percent of the RDA for calcium, 10 percent of the RDA for iron, and 8 percent of the RDA for thiamine for healthy adults. It is low in sodium and is a good source of fiber and other important vitamins and minerals. A complex carbohydrate food source, it provides beta carotene which may be a factor in reducing the risk of certain cancers.

The best sweet potatoes have a deep orange color.

When buying sweet potatoes at the store, select sound, firm roots.  Storage in a dry, unrefrigerated bin kept at 55-60 degrees F. is best. DO NOT REFRIGERATE, because temperatures below 55 degrees F. will chill this tropical vegetable giving it a hard core and an undesirable taste when cooked.

Wash cured sweet potatoes and bake or boil until slightly soft. If boiled, drain immediately. Thoroughly cool the baked or boiled sweet potatoes. Wrap individually (skins left on) in freezer film or foil and place in plastic freezer bags. Seal, label and freeze.

Most sweet potato dishes freeze well. Save time and energy by making a sweet potato dish to serve and one to store in the freezer.

Helpful Hints:
Bake a large pan of sweet potatoes at the same time. This If you would like to save time and energy, bake a large pan of sweet potatoes all at once.  You can  freeze them for later use or you can store the sweet potatoes in the fridge  for up to 10 days.

Canned or frozen sweet potatoes may be substituted for the fresh form in any recipe calling for cooked sweet potatoes as the starting point. Canned sweet potatoes are generally smaller in diameter because of their better canning qualities. Six to eight canned sweet potatoes are approximately the equivalent of four medium fresh sweet potatoes. One can use the measurement relationship below as a guideline.

Fresh Canned Cooked & Mashed
2 medium
sweet potatoes 3 to 4 1 1/4 cups
3 medium 1 pound can 2 cups
4 medium
(23 ounces) 3 quart cans 2 l/2 cups

To reduce calories in your favorite sweet potato recipe, experiment with the recipe by reducing the sugar or fat by using the next lower measure on the measuring cup. For example, when a recipe calls for 1 cup of sugar or fat, reduce the amount to 3/4 cup. For 3/4 cup, reduce it to 2/3 cup, and so on.
Sweet potatoes can be baked, boiled, fried, broiled, canned or frozen. They can also be cooked in the microwave oven.
Before cooking sweet potatoes, scrub skin and trim off any bruised or woody portions.

If you are cutting calories, serve a plain sweet potato, cut down on margarine or butter and use skim milk or unsweetened orange juice as liquid when you prepare mashed sweet potatoes.

Remember, it is what you add to the sweet potato that increases calories.
1 small, baked in skin ………………………….141 calories
3 1/2 ounces, candied…………………………..168 calories
3 1/2 ounces, canned, syrup pack………114 calories

A freshly baked or boiled sweet potato is delicious and nutritious. You need only to add a pat of butter or serve it plain. Don’t feel that you must add high-calorie ingredients to make the sweet potato acceptable.

Rub a little fat or oil over clean and dry sweet potatoes of uniform size. Place on baking sheet and bake at 400 degrees F. until soft, 30 to 50 minutes, depending on size. Sweet potatoes that are greased before baking peel easily.

I hope this clears up the age old question:  What is the difference between sweet potatoes and yams.

I found these interesting facts out on the Plant Answers website.

These facts are also great for kids.  They can be thought of as cool facts!

• The potato is the world’s fourth most important food crop
• The average American eats 126 pounds of potatoes a year
• Approximately 1/3 of all potatoes grown in the US are grown in the state of Idaho
• The Potato is a vegetable
• The Potato was the first vegetable grown in outer space
• At a White House dinner in 1802, President Thomas Jefferson was the first person to serve french fries in the United States.
• Frozen Potatoes, including French Fries, are the number one prepared style of Potatoes in the US . Americans eat more than 16 pounds of French Fries every year. That’s over 2 million tons!
• 62% of all Idaho potatoes that are harvested are used to make frozen or instant potatoes
• New York consumes more potatoes than any other state, followed by Ohio, Florida, Pennsylvania, and Texas

Potato Patch Recipes is the one place on the internet for all you potato recipe needs.  If you have any suggestions or comments concerning any potatoe recipie please feel free to contact us.  Thanks for reading, Interesting Potato Fun Facts, Trivia, and Information.

The way that the Potato Ricer works is like this:  The Potato Ricer forces the potato through small holes which are just about the size of a grain of rice.  This is where the Potato Ricer gets its name. 

Perhaps the most popular use for the Potato Ricer is in the making of mashed potatoes.  This kitchen gadget makes great mashed potatoes a breeze.  And as an added bonus the Potato Ricer will make sure that your mashed potatoes do not have any lumps.  Is this one of the greatest kitchen gadgets ever?

You can now see why some people call the Potato Ricer a food ricer.  If any food is soft enough to fit through the rice size holes then the Potato Ricer will work on them.  You can experiment with different fruits and vegetables with the food ricer.

One other very important bit of information you should know about the kitchen ricer is that it will squeeze excess water from sliced or grated potatoes.  This comes in super handy if you want to make homemade crispy chips, crisps, or hash browns with your Potato Ricer.

Two Most Popular Brands Of Potatoe Ricer

1. Oxo Potatoe Ricer
2. Cuisipro Potato Ricer

• The Oxo Potato Ricer  works like this: You place the Oxo Potato Ricer over a bowl or pot, squeeze the kitchen gadgets handles together, and mashed potatoes, fruits, and vegetables ooze right through. The Oxo Potato Ricer has the special, “Oxo Good Grips” which helps hold it in place and along with the Oxo Soft Handles, which provide a comfortable grip. The Oxo Potato Ricer is made of Stainless Steel which makes it one of the better kitchen gadgets you can buy.
• The Cuisipro Potato Ricer: This Potato Ricer is also known as Browne Cuisipro Stainless Steel Potato Ricer. Many professional chefs swear by the Cuisipro Potato Ricer. It is a first rate Potato Ricer that is made of durable stainless steel and is one of the better quality kitchen gadgets you can buy.

You can always mash your potatoes, but if you want a finer, fluffier consistency consider a Potato Ricer.  It is a favorite kitchen gadget in some of the best commercial kitchens everywhere.  Don’t forget that you can also use the Potato Ricer for vegetables, baby food, and applesauce too!

So next time you want mashed potatoes, mash potatoes, or even smashed potatoes..reach for the Potato Ricer.

Potato Patch Recipes welcomes your comments and suggestions on this article concerning the Potato Ricer or any other recipies or potatoe related kitchen gadgets

All Recipes And Information On This Free Online Potato Recipe Site Are Free Recipes. Potato Recipes Posted As Daily Free Recipes Can Be Cooked And Enjoyed By Everyone

There are three main types of Potato Peelers:

1. Manual Potato Peeler
2. Electric Potato Peeler
3. Microwave Potato Peeler

• Manual Potato Peeler

What we are talking about when we say Manual Potato Peeler is a hand held device that consist of a handle and an attached metal blade.  You basically take the Potato Peeler and slide it along the potato and it removes the skin.  This type of Potato Peeler is fine, as long as you don’t have more than one or two potatoes to peel.  If you have lots of potatoes to peel then this Potato Peeler method will wear your wrists out.

• Electric Potato Peeler

The Electric Potato Peeler is a modern day invention.  Well it is modern in the way that cavemen never had one.  The way the electric Potato Peeler works is like this:  You put the potato in the the peeler.  The potato is locked in from the very top and the very bottom by a pin.  The potato is then spun electronically while a blade closes in on the skin of the potato and peels it off.   The electric potato peeler is a fun gadget.

• The Microwave Potato Peeler

We are now entering into space age territory.  The Microwave Potato Peeler is  perhaps the easiest, quickest, and simplest way to peel a potato.  Of course being used as a Potato Peeler was probably never envisioned by the inventors of the microwave…but who cares?  This is how the Microwave Potato Peeler works:  Take a few large potatoes and poke each one a few times with a fork.  Now place the potatoes in a large bowl of cold water.    Place the bowl of cold water and potatoes into the microwave and set the timer for 10 minutes.  Hit the start key.  After cooking for 10 minutes remove the bowl from the oven and let the potatoes cool down.  Once cool, turn on the cold water in your sink, hold the potato underneath and the skins will come right off.  What a great Potato Peeler….and to think this Potato Peeler is already in your kitchen.

The potato peeler is a handy gadget to have in your kitchen.  If you have lots of potatoes to peel then a potato peeler is a necessity.

The Potatoe Peeler is probably the one kitchen device that is found in all kitchens, no matter where in the world you find yourself.  I have seen the Potatoe Peeler in Africa, India, Mexico, and China.  The simple Potatoe Peeler…..It’s everywhere.

Leave A Comment Or Suggestion About The Potato Peeler Or Any Other Potatoe Recipies Or Devices That You Find Interesting

As an alternative fuel the sweet potato is gathering steam to become the Biofuel of the future.  According to an article in Science Daily, the sweet potato is a Biofuel worth considering.

Sweet Potato Out-Yields Corn In Ethanol Production Study–Good News For Biofuel
In experiments, sweet potatoes grown in Maryland and Alabama yielded two to three times as much carbohydrate for fuel ethanol production as field corn grown in those states.

The sweet potato carbohydrate yields approached the lower limits of those produced by sugarcane, the highest-yielding ethanol crop. Another advantage for sweet potatoes and cassava is that they require much less fertilizer and pesticide than corn.   Just more good news for Biofuel.

The disadvantages to cassava and sweet potato are higher start-up costs, particularly because of increased labor at planting and harvesting times. If economical harvesting and processing techniques could be developed, the data suggests that sweet potato in Maryland and sweet potato and cassava in Alabama have greater potential than corn as ethanol sources.

Further studies are needed to get data on inputs of fertilizer, water, pesticides and estimates of energy efficiency. Overall, the data indicate it would be worthwhile to start pilot programs to study growing cassava and sweet potato for ethanol, especially on marginal lands.

The additional research could help develop new Biofuel sources without diverting field corn supplies from food and feed use to fuel.

As with everything else in this changing world, Bio Fuel is the wave of the future.  Sweet Potato Bio Fuels are an alternative fuel, a green fuel, that can’t be overlooked.

USDA/Agricultural Research Service. “Sweet Potato Out-Yields Corn In Ethanol Production Study.” ScienceDaily 28 August 2008. 28 November 2008 .

With all the Potato Recipes that are published every year, I though it was time to post a simple to understand explanation of different types of Potatoes.  I found the list and definitions on Yahoo Glue, India.

Find which Potatoes to use with which Recipes:

• Baked Potatoes
• Cheese Potato
• Garlic Potatoes
• Mashed Potatoes
• Potato Salad
• Potato Soup
• Potato Pie
• Red Potatoes
• Potatoes Au Gratin
• Roasted Potatoes
• Scalloped Potatoes
• Sweet Potatoes
• Yam

Also contained is some basic information on How To Make Certain Potato Recipes.  Which potato recipes are good for “make ahead” potatoes…and so much more!! 

Happy Reading—

Russet Potatoes

Russet potatoes have a high starch content with low moisture.
These potatoes bake mealy and fluffy, and are the best choice for mashed potatoes and baked potatoes.
Medium starch potatoes include Yukon Gold and Yellow Finn potatoes. They aren’t as fluffy as russet potatoes, but have great flavor. Yukon Gold potatoes, especially, taste buttery when cooked.
Potatoes with a low starch content and high moisture include red and white potatoes. These potatoes are most often boiled or roasted and used in potato salad because of their creamy texture. They hold together well after being cooked.

Sweet Potatoes and Yams

Sweet Potatoes and Yams are actually two different tubers. Yams are a member of the lily family, and sweet potatoes are members of the morning glory family. In the United States, you’re almost always buying sweet potatoes; true yams are not very available. There are moist fleshed sweet potatoes and dry-fleshed potatoes. Both have lots of beta-carotene and potassium. They can be baked like russet potatoes, made into fries, or mashed. Sweet potato pie is another favorite recipe made from these tubers.
For the best baked potatoes, long slow cooking is best. The skin becomes very crisp and turns darker because the starch just below the skin converts to sugar, which browns in heat. Make sure you cut a slit in the potato as soon as it comes out of the oven so the interior doesn’t steam, which makes a heavier consistency.

Twice Baked Potatoes

Twice baked potatoes are easy; they just  require a little time. Bake the potato until tender, about an hour, then remove the flesh from the skins. Return the skins to the oven to keep them crisp while you make the filling. Then add the filling ingredients – cream, butter, cheese, seasonings – whatever you like; beat the filling, then refill the potato skins. Bake until the potatoes are beginning to brown and crisp.

Mashed Potatoes

Mashed potatoes can be made from russets that are boiled or roasted. I myself prefer roasted, because I think it intensifies the potato flavor. The starch in the potatoes, once again, absorbs water and swells during the cooking process. Then when the potato is mashed or riced, the cells break open, releasing more starch, which makes the potatoes creamy and smooth. If you boil your potatoes for mashing, return them to the hot pan after draining and shake over medium heat for 2-3 minutes to dry the potatoes. Whatever the cooking method, add butter first when you begin mashing. That coats the cells and the starch so they absorb less liquid, making the potatoes less gluey and fluffier. For the actual mashing process, I prefer a potato ricer because it makes the smoothest mashed potatoes. Cook’s Illustrated also prefers a ricer because it causes less damage to the cells.

French Fries

French fried potatoes are a bit more difficult to make at home. Frying them twice gives the best results. The potatoes must be dry when they are fried, or the starch will absorb the water on the surface and won’t seal the potatoes so they will absorb grease. Greasy french fries are NOT desirable! Cut your fries from russet potatoes and place in a bowl of ice water as you work. This helps prevent the potatoes from changing color. Heat oil or vegetable shortening to 325 degrees. Dry the potatoes thoroughly in some paper towels. Cook the potatoes for 6-8 minutes until they become limp and just begin to change color. Remove from the fryer and let stand for 10 minutes. When you want to serve the fries, heat the oil to 350 degrees. Add the precooked potatoes and cook about 1-2 minutes until fries become golden brown and slightly puffy. Remove from the oil, salt, and serve! And here’s a tip if you like to bake french fries: chill the potatoes in the refrigerator overnight the day before you want to make them. This changes some of the starches to sugar, which then makes the potatoes more brown, even in the lower, more indirect heat of the oven.

Hash Brown Potatoes

Hash brown potatoes are easy to make from scratch. Make sure you grate the potatoes just before cooking them, or else they will change color, turning pink or brown. This happens because the sugars in the potatoes oxidize, causing the color change. Russet or high starch potatoes are the best for hash browns. Grate them in a food processor or on a hand grater and dry thoroughly by squeezing in a kitchen towel. Season them to taste and cook in butter and olive oil, pressing the potatoes with a spatula as they cook. When golden brown on the underside, flip the potatoes and cook until dark golden brown.

Roasted Potatoes

Roasted potatoes are simply cut into chunks and tossed with olive oil and seasonings, then baked at a high temperature, stirring once during cooking. I like to leave the skins on my roasted potatoes, but you can peel them if you like. These potatoes cook more like french fries, with the starch on the surface sealing the potatoes, making a crispy crust (even on cut sides) and a moist, tender interior. Bake potatoes at 400 degrees for 40-60 minutes until they are as brown and crispy as you like.

Scalloped Potatoes

Scalloped potatoes can be made with russets or low starch red potatoes. Russets will be more tender, and red potatoes will be firmer; the choice is yours! Slice potatoes 1/8″ thick for the best texture and most even cooking, and try to get the slices the same thickness so they cook at the same time. Potatoes can be cooked in cream (see Potatoes Grand Mere) or in a thin white sauce, or for the easiest sauce of all, thinned condensed cream of mushroom soup.

Hopefully this article also help to clear up some of the questions that keep getting asked about the difference between Sweet Potatoes and Yams.

No matter which Potato use choose to use for your Potato Recipe…Just remember this:

• All Recipes for Potatoes are Easy, Simple, and Quick Recipes!
• Most Potato Recipes can be “make ahead” recipes.
• A soup cup of potato soup is better than any other soup out there.
• A homemade potato recipe is the easiest homemade food you can make.
• As far as food recipes are concerned, potato recipes make the easiest foods.
• As a Side Dish Cooking Recipe, nothing beats a good Potato Recipe.

Potato Patch Recipes welcomes your comments and suggestions on this article concerning Which Potatoes for Which Recipes or any other potatoe recipies

All Recipes On This Potato Recipe Site Are Free Recipes

Potato Nutrition and Vitamins

As you can see the potato is actually a very nutritional vegetable.  It contains lots of fiber, vitamins and minerals.  The potatoes nutritional value is perhaps one of the best kept secrets in the culinary world.  The calories contained in a potato can actually help to keep people from starving in third world countries.

Potato Calories and Nutrition

• The potato is a good source of dietary energy and some micronutrients, and its protein content is very high in comparison with other roots and tubers.
• The potato is low in fat–but preparing and serving potatoes with high fat ingredients raises the caloric value of the dish.
• Boiling potatoes in their skins prevent loss of nutrients.
• Potatoes are important in many diets, but need to be balanced with other vegetables and whole grain foods.

Potato’s role in the developing world’s “nutrition transition”

In many developing countries, and especially in urban areas, rising levels of income are driving a “nutrition transition” toward more energy-dense foods and prepared food products. As part of that transition, demand for potato is increasing. In South Africa, potato consumption has been growing in urban areas, while in rural areas maize is still the staple. In China, higher income and increased urbanization have led to increased demand for processed potatoes. Thus, the potato already plays a role in diet diversification in many countries. However, where other staple crops are available to meet energy requirements, potato should not replace them but rather supplement the diet with its vitamins and mineral content and high quality protein. Potatoes can be important staple foods, but balanced diets need to include other vegetables and whole grain foods.

As part of the trend toward greater consumption of “convenience foods”, demand for fried potatoes is increasing. Over-consumption of these high-energy products, along with reduced physical activity, can lead to overweight. Therefore the role of fried potato products in the diet must be taken into consideration in efforts to prevent overweight and diet related non-communicable diseases, including heart disease and diabetes.

This is part of a fact sheet that was prepared by Sylvana Prokop for FAO’s Nutrition and Consumer Protection Division.

A good site to get Health Tips related To Food is at the Healthy Foodish site. 

More Potato Nutrition, Calories and Information:

• A Potato Primer:  Selection and Storage
• Potatoes|Information, History, and Trivia

Thanks for visiting Potato Patch Recipes.