EVERYTHING POTATOES

COOKBOOK

By
Dr. George F. Felfoldi
© 2023, George F. Felfoldi
EVERYTHING POTATOES
COOKBOOK
 © 2023, George Felfoldi

Please feel free to distribute this e-Book,

As long as all the information is intact,
And is unchanged.

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BELONG TO THEIR RESPECTABLE
OWNERS.
TABLE OF CONTENTS

Title Page
Copyright Information
Table Of Content
Dedication
Special Thanks
About The Author
Other Books By The Author
Potatoes In General
Etymology
Description
Genetics
Different Potato Varieties
Pigmentation
Genetically Engineered Potatoes
 - Bio-synthesis Of Starch
Brief History Of Potatoes
Potato Production
Nutrition In Potatoes
Cultivation And Growth

– Speed Potato

– Phase Of Growth

– Challenges

– Pest And Disease

– Harvest

– Storage

– Yield

– Climate Change
Many Other Uses

– Culinary

– Latin America
 – Europe

– North America

– South Asia

– East Asia

– Other Uses
Cultural Significance

– Potato In Art

– Potato In Popular Culture

Health Benefits Of Potatoes
- Food Facts On Potatoes
Different Benefits
Nutritional Facts
Risks
Here Are Some Tips On Potatoes
Cookbook Recipe Section
I would like to dedicate this e-Book
To my late mom and dad and
And also to all my readers
And friends.

THIS BOOK IS TO YOU ALL.

I would like to thank all the people,
Companies, Organizations,
Family and friends that made
This e-Book possible.

The Toronto Public Library

Health Canada
Metro News Media
Toronto Star Newspaper
Dr. P.K. Fung, M.D.
 InterNet Pictures
PrintArtist (Front Cover)
Toronto East General Hospital
Jean-Guy Lehoux
Dr. Hubert Kline, MD
Wikipedia Org.
B. M. Felfoldi, DBS
Erno Yeno Felfoldi
Mrs. Roza Felfoldi
Dr. Sydney Davis, M.D.
A. V. Boniface
Erno Gaza Felfoldi
Medical News Today
Holistic Medical Works
Rachael Ajmera, MS, RD
Makayla Meixner, MS,RDN
 Ryan Raman, MS, RD
Atli Arnarson, Bsc, PhD
Alyssa Northrop, MPH, RD, LMT
Megan Ware, RDN, LD
The American Heart Association (AHA)
The Canadian Heart Association (CHA)
Allrecipes
BBC Food
Taste Of Home
The Kitchen
Canadian Mennonite Association (Ontario Chapter)
 ABOUT THE AUTHOR

George F. Felfoldi (aka) Gyorgy Ferenc Felfoldi

Dr. George Felfoldi is an Independent

Baptist Minister, An Author, Song writer
And Musician who is a native to
Toronto, Ontario, Canada.
 George holds eight doctors degrees in
Various fields and has written several books,
On different subjects such as:
Occult, Health, Religion, Herbals,
Ships, and also Poetry and Lyrics.
George is also married and
Has four grown children.
 OTHER BOOKS BY
THE AUTHOR
2006

Katoomba-Columbia
The Powers of Garlic
Speaking to God Through Prayers
Ginger the Herb and Root Guide
The Complete Book On Angels
Chamomile The Healing Herb
The Healing Powers of Aloe Vera
The Healing Powers of Cranberry
The Healing Powers Of Seaweed And Algae
The Spiritual Key To Healing
The Healing Powers of Pomegranate

2007

The Healing Powers Of Blueberries

AMD – Age-Related Macular Degeneration
A Modern Look At Solar Power
The Healing Powers of Oregano
The Healing Powers of Coconuts
The Book of Spells :White Magic Vs. Black Magic
The Healing Powers of Cherries
Experimenting With the G-Spot
Sex Magic
The Images of God
The Healing Powers of Thistles
The Felfoldi’s :Medical Herbal Encyclopedia
The Complete Book on Herbal Magick
The Herbs And the Animals of the Bible
The Road To Better Health

The Gnomes In Mythology

The Magic of Having Great Sex
The Healing Powers of Strawberries
The Backyard Terror :Squirrels
Changing The Way We Look At Wolves
Cooking With Eggs Cookbook
The Healing Powers Of Watermelons

2008
The Healing Powers of Mangos
The Complete Book On Angels (Second Edition)
The State of Man (In Relationship To The Bible)
The Healing Powers of Tomatoes
The Schooner, Bluenose II
The Healing Powers of Mushrooms
A Modern Look At Parapsychology
Angel Light Bible Studies (A complete 22 lesson course)
Peach Popourri (A book on Peaches)
Hypnosis For Self Betterment And Healing
The Down To Earth Cookbook
The Science of Faith and Other God’s Sciences
World Wide Ghosts & Hauntings
The Modern Look At Poetry

2009
The Science of Mind Transformation
A New Look at Scheurmann’s Disease
Loch Ness Mystery
In Search of Mysterious Primates
The Healing Powers of Pineapples
The Healing Powers of Limes
The Scottish-Hungarian Cookbook
Cooking With Friends Cookbook
Spirit Orbs Photography
The Secret of Healthy Living
The Healing Powers of Mr. Garlic
The Complete Book On Herbal Magick (2 nd. Edition)
Spellcasting :White & Black Magic
The Healing Powers of Kiwi Fruit
A World Of Food Cookbook
A Psychic Connection To 2012
Paranormal Phenomenon :Levitation
Aliens Are Among Us
2010

The Devil And His Demons :Activities, Facts & Evidence

2012

Bed Bugs In The Woodwork

The Cockroach Invasion
The Basics of the Chinese Zodiac
Focusing the Mind, The Inner Universe
The Healing Properties of Honey

2014

The Toe Nail Fungus Book

The Healing Powers of Peppermint
The Healing Powers of Dandelion
The Healing Powers of Cloves

2015

The New Age Cookbook

From My Table Cookbook
Tranquility Of Mind :Modern Lyrics And Poetry

2017

Kimberley's Famous Recipes

2018

Don't Stop Cooking

Hamsters Simplifies
My Scottish Fold Long Haired Cat
Good Foods Made Easy
The Healing Powers Of Black Peppermint
The Healing Powers Of Coffee
The Healing Powers Of Turmeric
The Healing Powers Of Water
Bedbugs Simplifies

2019

Farmer's Wife Olde And New Tyme Recipes

2021

Everyday Cooking
Cherries, A Superfood
Healing Properties Of Bananas
Healing Properties Of Corn
Healing Properties Of Garlic
Healing Properties Of Paprika
Pears, A Superfood
Plums, A Superfood
Healing Properties Of Cranberries, 53p
Healing Properties Of Ginger
Cooking Through A Pandemic

2022

Cleaning And Kitchen Tips

From Hungarian And Scottish Kitchens
Blue Mountain Cookbook
Yes You Can Cook
Health Benefits Of Ginger

2023
Creative Home Cooking Vol. 1
Nessie Of Loch Ness
The Powers Of Lemons
The Powers Of Apples
Healing Properties Of Thistles
Health Benefits Of Dandelion
Healing Properties Of Pumpkins
Everything Pumpkin Cookbook
Everything Dandelions Cookbook
Health Benefits Of Potatoes
Everything Potato Cookbook
POTATOES IN GENERAL
THE POTATO, is a starchy food, a tuber of the plant “Solanum
tuberosun”, and it is a root vegetable that is native to the
Americas. The plant is a perennial and is in the nightshade
family Solanaceae.

Wild potato species can be found from the southern United

States to southern Chile. The potato was originally believed to
have been domesticated by the Native Americans
independently in many different locations, but later genetic
studies traced a single origin, in the area of present day
southern Peru and extreme northeast Bolivia.

The potatoes were domesticated there approximately 7,000

to 10,000 years ago, from a species in the S. Brevicaule
complex. In the Andes region of South America, where the
species is indigenous, some close relatives of the potato are
cultivated.

The potatoes were introduced to Europe from the Americas

by the Spanish in the second half of the 16 th. Century. Today
the potatoes are a staple food in many parts of the globe and
is an integral part of much of the world's food supply.

As of early 2014, potatoes were the world's fourth largest

food crop after corn, wheat and rice. Following millennia of
selective breeding, there are now over 5,000 different kinds of
potatoes. Over 99% of potatoes presently cultivated
worldwide descend from varieties that originated in the
lowlands of south central Chile.

The importance of the potato as a food source and culinary

ingredients varies from region and it is still changing. It
remains an important crop in Europe, especially in Northern
and Eastern Europe, where per capita production is still the
highest around the globe, while the most rapid expansion is
still the highest in the world.

While the most rapid expansion in production during the 21 st.

Century was in the southern and eastern Aisa, with China and
India leading the world production of 376 million tonnes,
(370,000,000 long tons; 414,000,000 short tons), as of 2021.

The potatoes like The tomatoes is a nightshade in the genus

Solanum, and the vegetative and fruiting parts of the potato
contains the toxin, that is known as “solanine”, that is
dangerous for human consumption. Normal potato tubers
that have been grown and stored properly produce
glycoalkaloids in amounts small enough to be negligible for
human health, but if green sections of the plant mainly the
shoots and skins are exposed to light, the tuber can
accumulate a high enough concentration of glycoalkaloids
that affect human health.
ETYMOLOGY
The English word that we all know, “Potato” comes from the
Spanish word, “Patata”, the name that is used in Spain.
According to The Royal Spanish Academy, the Spanish word is
a hybrid of the Taino batata neaning sweet potato although
the two plants are not biologically closely related, despite
their similar appearance..

John Gerard who was a 16th, century English herbalist,

referred to sweet potatoes as the, “common potatoes” and
also used the terms, “bastard potatoes” and “Virginia
potatoes” for the species that is now known as potato.

In many of the chronicles detailing agriculture and plants no

description is made between the two plants. Potatoes are
occasionally referred to as, “Irish potato” or “White
potatoes”, in the United States, to distinguish then from
sweet potatoes.

The name, “Spud”, for a potato comes from digging of soil or a

hole prior to the planting of potatoes. The word has an
unknown origin and it was originally (c. 1440) used as a term
for a short knife or dagger, probably related to the Latin word
“Spad”, a word root meaning “Sword”; compare Spanish
“Espada”, English “Spade”, and “Spadoon”.

It subsequently transferred over to a wide variety of digging

tools. Around the year 1845, the name transferred to the
tuber itself, the first record of this usage begin in New Zealand
English. The origin of the word spud has been attributed to an
18th. Century activist group dedicated to keeping the potato
out of Britain, calling itself the Society for The Prevention of
Unwholesome Diet (SPUD), for those existence there is no
evidence.

Mario Pei's 1949 book, “The Story Of Language” was

responsible for the word's false etymology; he wrote “the
potato, for its part, was in disrepute some centuries ago.
Some Englishmen who did not fancy potatoes formed a
Society for the Prevention of Unwholesome Diet. The initials
of the main word in this title gave rise to spud”. Like many
other claims, this is false.
At least there is six languages:

– Afrikaans

– Dutch

– French

– (West) Frisian

– Hebrew

– Persian

And some variants of German, are known to use a term for,

“potato” that translates roughly into English as “earth apple”
or “ground apple”.
DESCRIPTION
Potato plants are herbaceous perennials that grow about 60
cm (24 inches) high, depending on the variety, with the leaves
dying black after flowering, fruiting and tuber formation. They

bear pink, white, red, blue, or purple flowers with yellow

stamens. Potatoes are mostly cross pollinated by insects such
as bumblebees, which carry the pollen from other potato
plants, though a substantial amount of self fertilizing occurs as
well. Tubers form in response to decreasing day length,
although this tendency has been minimized in commercial
varieties.
After flowering, potato plants produce small green fruits that
resemble green cherry tomatoes, each of them containing
about 300 seeds.

Like all parts of the plant except the tubers, the fruit contains
the toxic alkaloid solanine and are therefore unsuitable for
human consumption. All new potato varieties are grown from
seed, also called, “True Potato Seed”, (TPS) or “Botanical
Seed”, to distinguish it from seed tubers.

Plants green leaves.

New varieties that are grown from seeds can be propagated
vegetatively by planting tubers, pieces of tuber cut to include

at least one or two eyes, or cuttings, a practice that is used in

greenhouses for the production of healthy seed tubers. Plants
propagated from tubers are clones of the parent plant,
whereas those propagated from seed produce a range of
different varieties.

Potatoes, both S. Tuberosom and most of its wild relatives,

are self incompatible: they bear no useful fruit when they self
pollinate. This trait is problematic for crop breeding, as all
sexually produced plants must be hybrids.

The gene that is responsible for its trait as well as mutations

to disable it are now known. Self compatibility has
successfully been introduced both to diploid potatoes
including a special line of S. Tuberosom by CRISPR-Cas9. Plants
having the “Sli” gene produce pollen that is compatible to its
own parent and plants with similar S genes.

This gene was recently cloned by Wageningen University and

Solynta in 2021, which would allow for faster and more
focused breeding.

Diploid hybrid potato breeding is a recent area of potato

genetics that is supported by the findings that simultaneous
homozygosity and fixation of donor alleles is possible.

Wild potato species useful for breeding includes the following:

– Solanum desmissum

– S. stoloniferum

– S. bulbocastanum

– S. phureja

– S.pinnatisectum

– S. verrucosum

– S. chacoense

– S. berthaulti

– S. vernei

– S. polytrichon

– S. simlicifolium
– S. Microdontum

– Solanum ruiz-ceballosii
GENETICS
There are about 5,000 potato varieties around the world.
Three thousand of then are found around the Andes alone,
mainly around Peru, Bolivia, Ecuador, Chile and Columbia. The
belong to eight or nine different species, depending on the
taxonomic school.

Apart from the 5,000 cultivated varieties, there are about 200
different wild species and subspecies, many of which can be
cross bred with cultivated varieties. Cross breeding has been
done repeatedly to transfer resistances to certain pests and
diseases from the gene pool of wild species to the gene pool
of cultivated potato species.

The major species that is grown world wide is the S.

Tuberosum, (a tetraploid with 48 chromosomes), and modern
varieties of this species are the most widely cultivated. There
is four diploid species (with 24 chromosomes) which include
the:

– S. Stenotomum
 – S. Phureja

– S. goniocalyx

– S. ajanhuiri

There are two triploid species which has (36 chromosomes):

– S. Chaucha

– S. juzepczukii

There is one panteploid cultivated species that has (60

chromosomes) that is the S. Curtilobum. There is two
subspecies of:

– S. Tuberosun: andigena or Andean

– Tuberosum or Chilean

The Andean potato is adapted to the short day conditions

prevalent in the mountainous equatorial and tropical regions
where it originated; the Chilean potato, however, native to
the Chiloe Archipelago, is adapted to the long day conditions
prevalent in the higher latitude region of southern Chile.

The International Potato Center (CIP) which is based in Lima,

Peru, holds 4,870 different types of potato germplasm, most
of which are traditional landrace cultivars.

The international Potato Genome Sequencing Consortium

announced in 2009 that they have achieved a draft sequence
of the potato genome. More than 99% of all current varieties
of potatoes currently grown are direct descendants of a
subspecies that once grew in the lowlands of south central
Chile.

Nevertheless, genetic testing of the wild variety of cultivars

and the wild species affirms that all potato subspecies derived
from a single origin in the area of the present day southern
Peru and extreme Northwestern Bolivia, (from a species in
the S. Brevicaule complex).

Most of the modern day potatoes that are grown in North

America arrived through European settlement and not
independently from South American sources, although at least
one wild potato species the S. Fendleri, occurs in North
America, where this plant is used in breeding for resistance of
a nematode species that attacks cultivated potatoes.

A secondary center of genetic varieties of the potato is

Mexico, where important wild species that have been used
extremely in modern breeding are found, such as the
hexaploid S. Demissum, as a source of resistance to the
devastating late blight disease (Phytophthora infestants).

Another relative native to this region, Solanum

bulboscastanum, has been used to genetically engineer the
potato to resist potato blight. Many such wild relatives are
useful for breeding resistance to P. Infestans.
Little of the diversity found in Salanum ancestral and wild
relatives is found outside of the original South American
range.

This makes these South American species highly valuable in

breeding of potatoes.
DIFFERENT POTATO VARIETIES
There are close to 4,000 varieties of potatoes, each of which
has specific agricultural or culinary uses. Around 80 varieties
are commercially available in the United Kingdom varieties
are categorized into a few main groups based on common
characteristics such as:

The Russet Potato.

The RUSSET potatoes which has a rough rough brown skin,

Russet cut in half.

The RED Potato, WHITE potato, Yellow potato (which is also

known as the YUKON potatoes), and PURPLE potatoes.

For culinary purposes, variety are often differentiated by their

waxiness: Floury or mealy baking potatoes have more starch
between 20% to 22% than waxy boiling potatoes which has
between 16% to 18%. The distinction may also arise from
variation in the comparative ration of two different potato
starch compounds: amylose and amylopectin. Amylose, which
is a long chain molecule, diffuses from the starch granule
when it is cooked in water, and lends itself to dishes where
the potato is mashed. Varieties that contain a slightly higher
amylopectin content, which is a highly branched molecule,
helps the potato to retain its sharp after being boiled in water.

Potatoes that are good for making potato chips or potato

crisps are sometimes called, “Chipping potatoes”, which
means that they meet the basic requirements of similar
varietal characteristics such as:

– Being firm

– Fairly clean

– Fairly well shaped

Immature potatoes may be sold fresh from the field as,

“Creamer”, or “New”, potatoes and are particularly valued for
their taste. They are typically small in size and they are
tender, with a loose skin, and flesh containing a lower level
os starch than other potatoes.

In the United States they are generally either a YUKON GOLD

potato or a RED potato, that is called GOLD CREAMER or RED
CREAMERS respectively.

In the United Kingdom, the JERSEY ROYAL is a famous type of

new potato. They are distinct from:

– Baby

– Salad

– Fingerling

potatoes, which are small and tender to have waxy flesh, but
are grown to maturity and can be stored for months before
being sold on the market.

The European Cultivated Potato Database or (ECPD) is an

online collaborative database of potato variety descriptions
that is updated and maintained by the Scottish Agricultural
Science Agency within the framework of the European
Cooperative Programme for Crop Genetic Resources Institute
or (IPGRI), for short.

A thin section of a potato under light microscopy. It has been

treated with an iodine based dye that binds to starch, turning
it a purple colour, showing the high starch content that is in
the potato.
PIGMENTATION
Dozens of potato cultivars have been selectively bred
specifically for their skin or, more commonly, flesh colour,

including gold, red, and blue varieties that contain varying

amounts of phytochemicals, including carotenoids for
gold/yellow or polyphenols for red or blue cultivars.
Carotenoid compounds include provitamin A alpha-carotene
and beta-carotene, which are converted to the essential
nutrient, Vitamin A, during the digestive process.

Anthocyanins that is mainly responsible for red or blue

pigmentation in potato cultivars do not have nutritional
appeal.

In 2010, potatoes were bio-engineered specifically for these

pigmentation traits.
GENETICALLY ENGINEERED
POTATOES
Genetic research has produced several different genetically
modified variety of potatoes. “New Leaf”, owned by
Monsanto Company, incorporated genes from Bacillus
thuringiensis, (source of most Bt toxins in transcrop use),
which confers resistance to the Colorado potato beetle; “New
Leaf Plus”, approved by United States regulatory agencies
during the 1990s, also include resistance to viruses.

Companies like:

– McDonald's,

– Burger King,

– Frito-Lay,

– and Proctor & Gamble

announced that they would not use genetically modified
potatoes, and Monsanto published its intent to
discontinue the line in March 2001.

Potato starch contains two kinds of glucan, amylose and

amylopectin, the latter of which is most industrially useful.
Waxy potato varieties produce waxy potato starch, that is
almost entirely amylopectin, with very little or no amylose.

BASF developed the, “Amflora” potato, that was modified to

express antisense RNA to inactive gene for granule bound
starch synthase, an enzyme which catalyzes the formation of
amylose. “Amflora” potatoes therefore produce starch
containing almost entirely of amylopectin, and are thus useful
for the starch industry.

In 2020, the European Commission cleared the way for

“Amflora”, to be grown in the European Union for industrial
purposes only (AND NOT FOR FOOD). Neverthe less under the
European Union rules, individual countries have the right to
decide whether they will allow this type of potato to be grown
on their territory.

Commercially planting of “Amflora” was expected in the Czech

Republic and in Germany in the spring of 2010, and in Sweden
and the Netherlands in subsequent years.
Another GM potato variety developed by BASF is “Fortuna”,
which was made resistant to late blight by adding two
resisting genes, (blb1 and blb2), which originate from the
Mexico wild potato S. Bulbocastamum. In October of 2011 the
BASF requested cultivation and marketing approval as a feed
and food from the EFSA.

In November of 2014, the USDA approved a genetically

modified potato that was developed by J.R. Simplot Company,
that contains genetic modifications that prevent bruising and
produce less acrylamide when fried than conventional
potatoes; the modification DO NOT cause new proteins to be
made, but rather prevent the proteins from being made via
RNA interference.

Genetically modified varieties have met public resistance in

the United States and in the European Union.

BIO-SYNTHESIS OF STARCH
Sucrose is a product of photosynthesis.

Ferreira et al. (2010) has found that the genes for starch
biosynthesis start to be transcribed at the same time as the
sucrose synthase activity begins.

This transcription, including starch synthesis, also shows a

diurnal rhythm, correlating with the sucrose supply arriving
from the leaves of the plant.
BRIEF HISTORY OF
THE POTATO
The potato was first domesticated in the region of modern
day southern Peru and northwestern Bolivia by the pre-
Columbian farmers, around Lake Titicaca. It has since spread
around the globe and has become a staple crop in many
different countries.

The earliest archaeologically verified potato tuber remains

have been found at the coastal site of Ancon (central Peru),
dating to 2,500 BC. The most widely cultivated variety is the,
Solanum tuberosum tuberosum, is indigenous to the Chiloe
Archipelago, and has been cultivated by the local people since
before the Spanish conquest.

According to conservative estimates, the introduction of the

potato was responsible for a quarter of the growth in Old
World population and urbanization between 1700 and 1900.

In the Altiplano, potatoes provided the principal energy

source for the Inca civilization, its predecessors, and its
Spanish successor.
Following the Spanish conquest of the Inca Empire, The
Spanish introduced the potato to Europe in the second half of
the 16th century that was part of the Columbian exchange. The
staple was subsequently conveyed by European, possibly
including Russian mariners to territories and ports throughout
the world, especially their colonies.

The potatoes was slow to be adapted by European and

colonial farmers, but after 1750 it became an important food
staple and field crop and the potato played a major role in the
European 19th century population boom.

However, lack of genetic diversity, due to the very limited

number of varieties initially introduced, left the crop
vulnerable to disease.

In 1845, a plant disease that was known as, “Late Blight”,

which was caused by a fungus like oomycete Phytophthora
infestans, spread rapidly through the poorer communities of
western Ireland as well as parts of the Scottish Highlands,
resulting in the crop failures that led to the Great Irish
Famine.

Thousands of potato varieties still persist in the Andes, where

over 100 cultivars might be found in a single valley, and a
dozen or more might be maintained by a single agricultural
household.

Potatoes Stacked In The Baskets.

POTATO PRODUCTION
In 2021, the world production of potatoes was 376 million
tonnes or (370,000,000 long tons: 414,000,000 short tons), led
by China with 25% of the total. Other major producers of
potatoes were India and China.

POTATO PRODOCTION 2021

COUNTRY – Production in Tons

CHINA – 94.4 million

INDIA – 54.2 million

UKRAINE – 21.4 million

UNITED STATES – 18.6 million

 RUSSIA – 18.3 million

WORLD – 376.1 million tons

Source: FAOSTAT of the United Nations

NUTRITION IN POTATOES
BOILED POTATO pulp with skin is 77% water, 20%
carbohydrates, 2% protein, and contains negligible fat. In a
reference amount of 100 grams (3.5 oz.), boiled potato
supplies 87 calories of food energy, and is a rich source of
Vitamin B6 which is 23% of the Daily Value, DV, with
moderate contents (10% to 16% DV of some B vitamins and
vitamin C). Other micronutrients are below 10% of the DV.

The potato is rarely eaten in raw form because raw potato

starch is poorly digested by humans.

Potatoes are often wildly classified as having a high glycemic

index or (GI) and so are often excluded from the diets of
people trying to follow a low GI diet.

The GI of potatoes can vary considerably depending on the

cultivar, growing conditions and also how the potato is stored,
preparation methods, by cooking methods, whether it is eaten
hot or cold, whether it is mashed or cubed or consumed
whole, and accompanying foods consumed especially the
addition of various high fat or high protein toppings.
Consuming reheated or pre-cooked and cooled potatoes may
yield a low GI effect due to the formation of resistant starch.

However in the United Kingdom, the potatoes are not

considered by the National Health Service or (NHS), as
counting or contributing towards the recommended daily five
portions of fruit and vegetables, the 5-A-Day program.

POTATOES, BOILED, COOKED IN

SKIN, FLESH, WITHOUT SALT

Nutritional value per 100 grams (3.5 oz.)

ENERGY – 364 kJ (87 kcal)

CARBOHYDRATES – 20.1 g
Sugars – 0.9 g
Daily fiber – 1.8 g
FAT – 0.1 g
 PROTEIN – 1.9 g
VITAMINS – QUANTITY -- %DV
Thiamine B1 – 0.02 g – 10
Riboflavin B2 – 0.02 g – 2
Niacin B3 – 1.44 g – 10
Pantothenic acid B5 – 0.52 mg – 10
Vitamin B6 – 0.3 mg – 23
Folate B9 – 10 ug – 3
Vitamin C – 13 mg – 16

MINERALS – QUANTITY -- %DV

Calcium – 5 mg – 1
Iron – 0.32 mg – 2
Magnesium – 22 mg – 6
Manganese – 0.14 mg – 7
Phosphorus – 44 mg – 6
Potassium – 379 mg – 8
 Sodium – 4 mg – 0
Zinc – 0.3 mg – 3

OTHER CONSTITUENTS – QUANTY

Water – 77 g

USDA Database

Units

– ug = micrograms

– mg = milligrams

– IU = International Units
Percentages are roughly approximated using
US recommendations for adults.
CULTIVATION
AND GROWTH
SPEED POTATOES

The potatoes are generally frown from, “Seed potato”, tubers

specially grown to be free from disease and to provide
consistent and healthy plants. To be disease free, the areas
where seed potatoes are grown are selected with care. In the
United States, this restricts production of seed potatoes to
only 15 states out of all 50 states where potatoes are grown.

These locations are selected for their cold, hard winters that
kills pests and summers with long sunshine hours for optimum
growth. In the United Kingdom, most seed potatoes originate
in Scotland, in areas where westerly winds reduce aphids
attack and the spread of potato virus pathogens.

Specially genetically modified potatoes can also be grown

from true seeds. This is rarely used in breeding
experimentation.

PHASE OF GROWTH
Potato growth can be divided into five different phases.
During the first phase, sprouts emerge from the seed potatoes
and root growth begins. During the second phase,
photosynthesis begins as the plant develops leaves and
branches above the ground and stolons develop from lower
leaf axils on the below ground stem. In the third phase the
tips of the stolons swell forming new tubers and the shoots
continue to grow and flowers typically develop soon after.
Tubers bulking occurs during the fourth phase, when the plant
begins investing the majority of its resources in its new
formed tubers. At this phase, several factors are critical to a
good yield: optimal soil moisture and temperature, the soil
nutrient availability and balance, and resistance to pest
attacks. During the fifth phase is the maturation of the tubers:
the leaves and the stems senesce and the tuber skins harden.

CHALLENGES

The potatoes are renowned for their ease of cultivation

compared to other staple crops; however, maximizing yields
and preventing disease and undesirable characteristics
requires intensive management.
New tubers may start growing at the surface of the soil. Since
exposure to light leads to an undesirable greening of the skins
and the development of solanine as a protection from the
sun's rays, growers cover surface tubers.

Commercial growers cover them by piling additional soil

around the base of the plant as it grows called, “Hilling up” or
in British English, “Earthing up”. An alternative method, used
by home gardeners and smaller scale farmers, involves
covering the growing area with mulches such as straw or
plastic sheets.

Correct potato husbandry can be a hard task in some

circumstances. Good ground preparation, harrowing, plowing,
and rolling are always needed, along with a little grace from
the weather and a good source of water.

Three successive plowing, with associated harrowing and

rolling, are desirable before planting. Eliminating all root
weeds is desirable in potato cultivation.
 Planting.

Two tractors are in the potato field.

In general, the potatoes themselves are grown from the eyes
of another potato and not from seeds. Home gardeners often
plant a piece of potato with two or three eyes in a hill of
mounded soil. Commercial growers plant potatoes as a row
crop using seed tubers, young plants or microtubers and may
mound the entire row. Seed potato crops are rogued in some
countries to eliminate diseased plants or those of a different
variety from the seed crop.

Potatoes are sensitive to heavy frosts, which damage them in

the ground. Even cold weather makes potatoes more
susceptable to bruising and possible later rotting, that can
quickly ruin a large stored crop.

PESTS AND DISEASE

Phytophthora infestans, (cause of “Late Blight”), remains on

ongoing problem in the United States, and Europe.

Other potato diseases include:

 – Rhizoctonia

– Sclerotinia

– Pectobacterium corotovorum (Black leg)

– Powdery mildew

– Powdery scab

– Leafroll virus

Insects that commonly transmit potato diseases or damage

the plants include:

– Colorado potato beetle

– The potato tuber moth

– The green peach aphid (Myzus persicae)

– The potato aphid

– Tuta absoluta

– Beet leafhoppers
 – Thrips

– Mites

The potato cyst nematode is a microscopic worm that feeds

on the roots of the plant, that causes the potato plants to wilt.
Since its eggs can survive in the soil for several years, crop
rotation is recommended.

According to an Environmental Working Group analysis of

USDA and FDA pesticide residue tests performed from 2000 to
2008, 84% of the 2,216 tested potato samples contained
detectable traces of at least one pesticide. A total of 36
unique pesticides were detected on potatoes over the 2,216
samples, though no individual sample contained more that 6
unique pesticide traces, and the average was 1.29 detectable
unique pesticide traces per sample.

The average quantity of all pesticide traces that was found in

the 2.216 samples was 1.602 ppm.
While this was a very low value of pesticide residue, it was the
highest among the 50 vegetables analyzed.

Rpi-blb1 is a nucleotide-binding leucine rich repeat (NB-

LRR/NLR), an R-gene-produced immunoreceptor. It has been
introgressed from wild relatives (various Solanum spp.) into
the common potato. Rpi-blb1 conveys resistance to Late Blight
(P. Infestans).

Late Blight (P. Infestans).

HARVEST
At time of harvest, gardeners usually gig up potatoes with a
long handled, three prong “grape” (or graip), for example a
spading fork, or a potato hook, which is similar to the graip
but with tines at 90 degrees angle to the handle. In larger
plants, the plow is the fastest implement for unearthing
potatoes. Commercially harvesting is typically done with large
potato harvesters,

Potato harvesting in the field. # 1

 Potato harvesting in the field by hands. # 2

which scoop up the plant and the surrounding earth. This is

transported up an apron chain consisting of steel links several
feet wide, that separates some of the dirt that is around the
potato.

The chain deposits into an area where further separation

occurs. Different designs use different systems at this point.
The most complex designs use vine choppers and shakers,
along with a blower system to separate the potatoes from the
plant. The result is then usually run past workers that
continue to sort out plant materials, stones, and rotten
potatoes before the potatoes are continuously delivered to a
wagon or truck. Further inspection and separation occurs
when the potato are unloaded from the field vehicles and are
put into storage.

Potato drying and storage.

The potatoes are usually cures after harvest to improve skin
set. Skin-set is the process by which the skin of the potato
becomes resistant to skinning damage.

Potato tubers may be susceptable to skinning at harvest and

can suffer skinning damage during the harvest and handling
operations.

Curing allows the skin of the potato to fully set and any
wounds that are on the potatoes to heal. Wound healing
prevents infections and water loss from the tubers suring
storage. Curing is normally done at relatively warm
temperatures (10 to 16 degrees C or 50 to 60 degrees F.) with
high humidity and good gas exchange if at all possible.

STORAGE

Storage facilities need to be carefully designed to keep the

potatoes alive and slow the natural process of sprouting
which involves the breakdown of the starch.
Potato Storage Building. # 1

Potato Storage Building. # 2

It is crucial that the storage area for the potatoes be kept
dark, well ventilated, and for long term storage, maintained
at temperatures near 4 degrees C. (39 degrees F.). For short
term storage, temperatures of above 2 to 10 degrees C. (45 to
50 degrees F.) are preferred.

Temperatures below 4 degrees C. (39 degrees F.) convert the

starch that is in the potatoes into sugar, that alters their taste
and cooking qualities and leads to higher acrylamide levels in
the cooked product, especially in deep fried dishes.

The discovery of acrylamides in starchy foods in 2002 has led

to international health concerns. IT IS NOT likely that the
acrylamides in burnt or well cooked foods cause cancer in
humans.

Chemicals are used to suppress sprouting of tubers during

storage. Chlorpropham or (CIPC) is the chemical that is mainly
being used, but toxicity concerns have led to it being banned
in the European Union.
Alternatives are applying maleic hydrazide to keep the crop
whilst it is still growing or the use of ethylene, spearmint and
orange oils ans 1,4-dimethylnaphthalene.

Under optimum conditions in commercial warehouses,

potatoes can be stored for up to 10 to 12 months.

Driscoll Brothers Potato Storage Units.

The commercial storage and retrieval of potatoes involves
several different phases:

– First drying surface moisture

– Wound healing at 85% to 95% relative humidity and

temperatures lower 25 C. (77 degrees F.)

– A staged cooling phase

– A holding phase

– A reconditioning phase

During which the tubers are slowly warmed. Mechanical

ventilation is used at various points during the process to
prevent condensation and accumulation of carbon dioxide.

YIELD

The world dedicated 18.6 million hectares or 46 million acres

to potato cultivation in 2010; the world average potato yield
was 17.4 tonnes per hectare or 7.8 short tons per acre. The
United States was the most productive country, with a
nationwide average yield of 44.3 tonnes per hectare or 19.8
short tons per acre. The United Kingdom followed closely at
second.

New Zealand farmers have demonstrated some of the best

commercial yields in the world, ranging between 60 to 80
tonnes per hectare, some reporting yields of 88 tonnes of
potatoes per hectare.

There is a big gap among various different countries between

high and low yields, even with the same variety of potatoes.
The average potato yield in developed countries economies
ranges between 38 and 44 metric tons per hectare or 15 and
18 long ton/acre; 17 and 20 short ton/acre.

China and India accounted for over a third of the world's

production in 2010, and had yields of 14.7 and 19.9 metric
tons per hectare or 5.9 and 7.9 long ton/acre; 6.6 and 8.9
short ton/acre.

The yield gap between farms in developing economies and

developed economies represents an opportunity loss of over
400 million metric tons or 440 million short tons; 390 million
long tons of potato, or an amount greater than 2'010 world
potato production.

Potato crop yields are determined by factors such as:

– the crop breed,

– seed age and quality,

– crop management practices

– and the plant environment.

Improvements in one or more of these yield determinants,

and a closure of the yield gap, can be a major boost to food
supply and farmer incomes in the developing world.
The food energy yield of:

– potato is about 95 gigajoules per hectare or 9.2 million

kilocalories per acre,

– which is higher than that of maize (corn) which is 78

Gj/ha or 7.5 million kcal/acre,

– rice is 77 Gj/ha or 7.4 million kcal/acre,

– wheat is 31 Gj/ha or 3 million kcal/acre,

– or soybeans which is 29 Gj/ha or 2.8 million kcal/acre.

CLIMATE CHANGE

Climate change is predicted to have significant effects on

global potato production. Like many other crops, potatoes are
likely to be affected by change in atmospheric carbon dioxide,
temperature and precipitation, as well as interactions
between these factors. Climate change will also affect the
distributions and populations of many potato diseases and
pests.
MANY OTHER USES
CULINARY

Potatoes are prepared in many different ways such as:

– Skin-on or peeled

– Whole or cut up

– With seasoning or without

The only requirement involves cooking to swell the starch

granules. Most potato dishes are served hot but some are first
cooked, then served cold notably:

– Potato salad

– and Potato chips (Crisps).

Common dishes are:

 – Mashed potatoes, which are boiled, (usually peeled), and
then mashed with milk or yogurt and butter

– Whole baked potato

– Boiled or steamed potatoes

– French fried potatoes or chips, that are cut into cubes

and roasted

– Scalloped, diced, or sliced and fried (home fries)

– Grated into small thin strips and fried (hash browns)

– Grated and formed into dumplings

– Rosti or potato pancakes

Unlike many foods, potatoes can also be easily cooked in a

microwave oven and still retain nearly all of their nutritional
value, provided that they are covered in ventilated plastic
wrap to prevent moisture from escaping; this method

produces a meal very similar to a steamed potato, while

retaining the appearance of a conventionally baked potato.
Potato chunks also commonly appear as a stew or soup i
ingredient. Potatoes are boiled between 10 and 25 minutes,
depending on the size and type, to become soft.

LATIN AMERICA

In Peruvian cuisine naturally contains the potato as a primary

ingredient in many dishes, as around 3,000 variety of this
tuber are grown there.

Some of the more notable dishes include boiled potato as a

base for several dishes or with aji-based sauces like a papa a la
Huancaina or ocopa, diced potato for its use in soups like in
cau cau, or carapulca with dried potato (papa seca).

Smashed condimented potato is used in causa Limena and

papa rellena.

French fried potatoes are a typical ingredient in Peruvian stir

fries, including the lasic dish lomo saltado.
 Peruvian dish, “Papa Rellena”.

Chuno is a freeze dried potato produce traditionally made by

Quechua and Aymara communities of Peru and Bolivia, and is
known in various other countries of South America, including
Peru, Bolivia, Argentina, and Chile. In Chile's Chiloe
Archipelago, potatoes are the main ingredients of many main
dishes, including milcaos, chapaleles, curanto, and chochoca.
In Ecuador, the potato, as wellas being a staple with most
dishes, is featured in the hearty locro de papas, which is a
thick potato soup, squash, and cheese.

EUROPE

In the United Kingdom, potatoes form part of the

international staple, fish and chips. Roasted potatoes are
commonly served as part of a Sunday roast dinner and
mashed potatoes form a major component of several
different other traditional dishes, such as shepherd's pie,
bubble and squeak, and bangers and mash. New potatoes
may be cooked with mint and are often served with butter.

The tattie scones is a popular dish in Scotland containing

potatoes. Colcannon is a traditional Irish food that is made
with mashed potatoes, shredded kale or cabbage, and onions;
champ is a similar dish.

Boxty pancakes are eaten throughout Ireland, although

associated especially with the North, and in Irish diaspora
communities; they are traditionally made with grated
potatoes, that is soaked to loosen the starch and is mixed with
flour, buttermilk and baking powder. A variant is eaten and
sold in Lancashire, especially Liverpool, is made with cooked
and mashed potatoes.

In the United Kingdom, game chips are a traditional

accompaniment to roast gamebirds such as:

– Pheasant

– Grouse

– Partridge

– Quail

Powdered cooked potato has been sold in the United Kingdom

since the 1960s as “Smash” and is used as a food for camping
and domestically.

Halusky are a national dish of many Slavic nations. Halusky

dumplings are made from a batter consisting of flour and
grated potatoes. Bryndzove halusky are associated to Slovak
cuisine.

In Germany, Northern (Finland, Latvia and especially

Scandinavian countries), Eastern Europe (Russia, Belarus and
Ukraine) and Poland, newly harvested, early ripening varieties
are considered a special delicacy. Boiled whole and served un-
peeled with dill, these new potatoes are traditionally
consumed with Baltic herring. Puddings made from grated
potatoes include:

– Kugel

– Kugelis

– Potato babka

are popular items of Ashkenazi, Lithuanian, and Belarusian

cuisine. German fried potatoes and various versions of Potato
salad are part of German cuisine. Bauernfruhstuck (literally
Farmer's breakfast) is a warm German dish that is made from
fried potatoes, eggs, ham and vegetables.
 Bauernfruhstuck.

Cepelinai is the nation dish of Lithuania. They are a type of

dumplings that is made from grated raw potatoes boiled in
water and usually stuffed with minced meat, although
sometimes dry cottage cheese (curd) or mushrooms are used
instead.
 Lithuanian “Cepelinai” dish.

In Western Europe, especially in Belgium, sliced potatoes are

fried to create “Frieten”, the original French fried potatoes.

Stamppot, a traditional Dutch meal, is based on mashed

potatoes with vegetables.
In France, the most notable potato dish id the Hachis
Parmentier, which is named ofter Antoine-Augustin
Parmentier, who was a French pharmacist, nutritionist and
agronomist who, in the late 18th. Century, was instrumental in
the acceptance of the potato as an edible crop in the country.
Pate aux pommes de terre is a regional potato dish from the
central Allier and Limousin regions. Gratin dauphinois,
consisting of baked thinly sliced potatoes with cream or milk,
and tartiflette, with Reblochon cheese, are also widespread.

In the north of Italy, in the Friuli region of the northeast,

potatoes serve to make a type of pasta that is called,
“Gnocchi”. Similarly, cooked and smahed potatoes or potato
flour can be used in the “Knobem or dumpling” eaten with or
added to meat dishes all over central and Eastern Europe, but
especially in Bavaria and Luxembourg. Potatoes form one of
the main ingredients in many soups such as the vichyssoise
and Albanian potato and cabbage soup. In western Norway,
“Komle” is very popular.

Potato pancakes are very popular all over Central Europe and
are also known in Scandinavia, and in Jewish cuisine.

A traditional Canary Island dish is “Canarian wrinkly potato”

or “Papas arrugadas”. Tortilla de patatas (potato omelette)
and patatas bravas (a dish of fried potatoes in a spicy tomato
sauce) are near universal constituents of Spanish tapas.

NORTH AMERICA

In the United States , potatoes have become one of the most

widely consumed crop and thus have a variety of preparation
methods and condiments. French fries and often hash browns
are commonly found in typical American and Canadian fast
hamburger restaurants and cafeterias.

One of the popular favourite involved the baked potato with

cheddar cheese, or sour cream and chives on top, and in “New
England”, mashed potatoes, (a chunkier variation on mashed
potatoes, retaining the peel) have a huge popularity.
 Here are some “Baked potatoes on a serving dish”.

Potato flakes are popular as an instant variety of mashed

potatoes, which comes in a small box or in a bag, that
reconstitute into mashed potatoes by adding water, with
butter or oil and salt and black pepper to taste.

A regional dish of Central New York, salt potatoes are a bite

size new potatoes that is boiled in water saturated with salt
then served with melted butter.
However at more formal dinners, a common practice includes
taking small red potatoes, slicing then, then roasting them in
an iron skillet. Among Canadian and American Jews, the
practice of eating latkes (fried potatoes pancakes) is very
common during the festival of Hanukkah.

A tradition Arcadian dish that is from New Brunswick, Canada

is known as “Poutine Rapee”. The Arcadian poutine is a ball of
grated and mashed potato, salted, and sometimes filled with
pork in the center, and is boiled in water. The result is a moist
ball about the size of a baseball. It is very commonly eaten
with salt and black pepper or with brown sugar.

This is believed to have originated from Germany from the

German, “Klobe”, that was prepared by the German settlers
that lived among the Arcadians. Poutine, by contrast, is a
hearty serving of French fries,fresh cheese curds and hot
gravy. Tracing its origins to Quebec in the 1950s, it has
become a widespread and popular dish throughout Canada.

Potato grading for Idaho potatoes is performed in which No. 1

potatoes are the highest quality and No. 2 are rated as lower
in quality due to their appearance, for example for their
blemishes, or bruises and pointy ends. Potato density
assessment can be performed by floating them in brines. High
density potatoes are desirable in the production of
dehydrated mashed potatoes, potato crisps and french fries.

French fries without any topping.

 Vegetarian Poutine.

Poutine with cheese curds and hot gravy.

SOUTH ASIA

In South Asia, the potato is a very popular traditional staple.

In India, the most popular potato dish are:

– Aloo ki sabzi

– Batata vada

– Samosa

A favourite from India is, “Samosa”.

which is spicy mashed potatoes mixed with a small amount of
vegetables stuffed in conical dough, and is deep fried.
Potatoes are also a major ingredient as fast food items, such
as aloo chaat, where they are deep fried and is served with
chutney. In Northern parts of India, alu dum and alu paratha
are a favourite part of the diet; the first is a spicy curry of
boiled potato, and second is a type of stuffed chapati.

A dish that is called masala dosa that is from Southern part of

India is also a favourite dish and is very popular by the local
people.

Masala dosa is a thin pancake of rice and pulse batter rolled

over spicy mashed potatoes and is eaten with sambhar and
chutney. Poori in south India, in particular in Tamil Nadu, is
almost always taken with mashed potato masal. Other
favoutite dishes are:

– Alu tikki

– Pakoda
which are also a favourite dish that the people enjoy.

“Vada pav” is a popular vegetarian fast food dish in Mumbai

and in other regions in Maharashtra in India.

Aloo posta (a curry with potatoes and poppy seeds) is very

popular in East India,especially in Bengal. Although the
potatoes are not native to India, it has become a vital part of
food all over the country especially in North Indian food
preparations.

In Tamil Nadu this tuber acquired a name that is based on its

appearance, “Urulai-k-kizhangu”, meaning cylindrical tuber.

“Aloo gosht”, potato and meat curry, is one of the popular

dished that is found in South Asia, especially in Pakistan.

EAST ASIA
In East Asia, specially in in Southeast Asia, the rice is by far the
predominant starch food crop, with potatoes a secondary
crop, especially in Japan and China. However, it is used in
modern China where rice is not easily grown, with a popular
dish being (qing jiao tu dou si), that is made with green
peppers, vinegar and thin sliced potatoes. In the winter
months, roadside sellers in northern China will also sell
roasted potatoes. It is also seen in Korean and Thai cousine.

“Qing jiao tu dou si”.

OTHER USES
POTATOES ARE ALSO USED FOR purposes other than eating by
humans, here are some examples listed below:

– Potatoes are used to brew alcoholic beverages such as

poitin, vodka and akvavit.

– Potatoes are also used as fodder for livestock. Livestock

grade potatoes, considered too small or blemished to sell
or market for human use but are suitable for fodder use,
have been called chats in some dialects. They may be
stored in bins until they are used; they are sometimes
ensiled. Many farmers prefer to steam them rather than
feed them raw and are equipped to do so efficiently.

– Potato starch is used in the food industry as a thickener

and binder for soups and other sauces, in the textile
industry as a adhesive, and for the manufacturing of
papers and boards.

– Potatoes are commonly used in plant research. The

consistent parentchyma tissue, the clonal nature of the
plant and the low metabolic activity makes the potato an
ideal model tissue for experiments on wound response
studies and electron transport.
– Potatoes have been delivered with personalized
messages as a novelty. Potato delivery services include,
“Potato Parcel” and “Mail A Spud”.

Potato Starch that is on the market.

Potato Starch Picture # 1

Potato Starch Picture # 2

CULTURAL SIGNIFICANCE
This section picture is K-Pop Idols become potatoes and vice-
versa by Susan Kelly/Potasia

The potato has been an essential crop in the Andes since the
pre-Columbian era. The Moche culture from Northern Peru
made ceramics from the earth, water and fire. The pottery
was a sacred substance, formed in significant shapes and used
to represent important themes. Potatoes are represented
anthropomorphically as well as naturally.

During the late 19th. Century, number of images of potato

harvesting appeared in European Art, including the works of
Willem Witsen and Anton Mauve.

Van Gogh's 1885 painting, The Potato Eaters portrays a family

eating potatoes. Van Gogh said that he wanted to depict
peasants as they really were. He deliberately chose coarse and
ugly models, thinking they would be natural and unspoiled in
his finished work.
“Let's call out the last victory in potato farming”
by Chan-Gil Moon/Potasia
Jean-Francois Millet's The Potato Harvest depicts peasants
working in the plains between Barbizon and Chailly.

The Potato Harvest by Jean-Francois Millet, in 1855.

It resents a theme representative to the peasant' struggle for
survival. Millet's technique for his work incorporated paste
like pigments thickly applied over a course textured canvas.

POTATO IN POPULAR CULTURE

Invented in 1949,

Mr. Potato Head # 1

Mr. Potato Head # 2

Mr. Potato Head # 3

and marketed and sold commercially by Hasbro Toys in 1952,
Mr. Potato Head is an American toy that consists of a plastic
potato and attachable plastic parts, like ears, eyes, nose,
mustash, feet and hands to make a face. It was the first ever
to be advertised on television in Canada and the United
States.

In June of 1992 at the Muzon Rivera Elementary School

spelling bee in Trenton, New Jersey, U.S. Vice President Dan
Quayle was handed a flash card that incorrectly spelled,
“Potato” as “Potatoe” and then prompted a 12 year old
student to change his correct spelling. This incident was the
subject of widespread redicule.
HEALTH BENEFITS
OF POTATIOS
Potatoes are a starchy vegetable that can benefit human
health in many different ways. They contain antioxidants, as
well as different kinds of vitamins and minerals, including
vitamin C, B6 and potassium, that can help with heart health
and digestive problems.

The potatoes are edible tubers, that is available worldwide

and all year long. These plants are relatively cheap to grow,
and are rich in nutrients, and they can make a delicious treat
also.

The potato has fallen in popularity in recent years, due to the

interest in low carbohydrate foods. However, the fiber,
vitamins, minerals, and phytochemicals that this plant
provides can help ward off different types of diseases and can
benefit human health.

As the history tells us, potatoes were first domesticated in the

Andes in South America up to 10,000 years ago. The Spanish
explorers introduced then to Europe back in the 16 th. Century.
Potatoes are now the biggest vegetable crop in the United
States where the average person eats 55 pounds, or 25
kilograms of potatoes each year. They are also an important
staple food in many countries around the globe.

FOOD FACTS ON POTATOES

– Some evidence suggests that potatoes might help reduce

inflammation and constipation.

– A medium size potato contains around 164 calories and

30% of the recommended daily B6 intake.

– A baked potato on a Winter's day makes an economical,

warming, and very nutritious treat.
DIFFERENT BENEFITS
A high intake of fruits and vegetables can benefit health and
can reduce the risk of many lifestyle related health conditions
and health problems.

Potatoes contain important nutrients that the body needs,

even when these potatoes are cooked, can benefit human
health in various ways.

I have listed here below 10 different ways which I think that

the potatoes might contribute to a helpful lifestyle, including
preventing osteoporosis, maintaining heart health and
reducing the risk of infection.

There probably more that I haven't mentioned.

BONE HEALTH
 Bone Health.

The iron, phosphorous, calcium, magnesium, and zinc that are

in potatoes all help . Iron and zinc play a crucial roles in the
production and maturation of collagen.
Phosphorus and calcium are both important in bone
construction, but it is essential to balance the two minerals for
proper bone mineralization. Too much phosphorus and little

calcium results in bone loss and contribute to osteoporosis.

BLOOD PRESSURE

Blood Pressure.
A low sodium intake is very essential for maintaining a healthy

blood pressure, but increasing potassium intake may be just

as important.

Potassium encourages vasodilation, or the widening of the

blood vessels.

According to the National Health and Nutrition Examination

Survey, fewer than 2% of American adults meet the daily
4,700 milligram recommendation.

Potassium, calcium, and magnesium are all present in the

potato. These have been found to decrease blood pressure
naturally.

HEART HEALTH
The potato's fiber, potassium, vitamin C, and vitamin B6
content, coupled with its lack of cholesterol, all supports
hearth health.

Heart Health.
Potassium contains significant amounts of fiber. Fiber helps to
lower the total amount of cholesterol in the blood, thereby
decreasing the risk of heart disease and stroke.
Research that was based on the NHANES has linked a higher
intake of potassium and a lower intake of sodium to reduce
risk of all caused morality and heart disease.

INFLAMMATION

Inflammation.

Choline is an important and versatile nutrient that is present

in potatoes. It helps with muscle movement, moods, learning
and memory.

It also assists in these other areas:

– Maintaining the structure of cellular membranes

– Transmitting nerve impulses

– The absorption of fat

– Early brain development

CANCER

Potatoes contain folate. Folate plays a vital role in the DNA

synthesis andrepair, so it improves many types of cancer cells
from forming due to mutations in the DNA.

Fiber intake from different fruits and vegetables such as

potatoes are associated with a lower risk of colorectal cancer.

Cancer cells.

Vitamin C and quercetin also function as antioxidants,

protecting the cells against damage that is caused by free
radicals.
DIGESTION AND REGULARITY

Digestion and regularity.

The fiber content that is in potatoes help to prevent

constipation and promote regularity for a healthy digestive
tract.
WEIGHT MANAGEMENT AND SATIETY

Weight Management.

Dietary fibers are commonly recognized as an important

factors in weight management and weight loss.
They act as “bulking agents: in the digestive system. They
increase satiety and reduce appetite, so that a person feels
fuller for longer and is less likely to consume more calories.

METABOLISM

Metabolism.
Potatoes are a great source of vitamin B6. This plays a vital
role in energy metabolism, by breaking down carbohydrates
and protein into glucose and amino acids. These smaller
compounds are more easily utilized for energy within the
body.

SKIN

Skin Health.
Collagen is the skin's support system. Vitamin C works as an
antioxidant to help prevent damage that is caused by the sun,
pollution, and smoke. Vitamin C also helps collagen smooth
wrinkles and improve overall skin texture.

IMMUNITY

Immunity.
Research has found that vitamin C may help to reduce the
severity and duration of a cold.

Potatoes are a good source of vitamin C.

Potatoes.
NUTRITIONAL FACTS
Potatoes it also provides important nutrients, such as vitamin
C, vitamin B6 and a variety of other different vitamins and
minerals.

A 100 g or 3.5 ounce serving is a little more than half of a

medium size potato. This much white potato, baked with skin,
contains:

– 94 calories

– 0.15 g of fat

– 0 g of cholesterol

– 21.08 g of carbohydrates

– 2.1 g of dietary fiber

– 2.10 g of protein

– 10 mg of calcium

– 0.64 mg of iron

– 27 mg of magnesium

– 75 mg of phosphorus
 – 544 mg of potassium

– 12.6 mg of vitamin C

– 0.211 mg of vitamin B6

– 38 mcg of folate

– 10 mg of sodium

Potatoes also provide niacin, choline, and zinc. Different

varieties of potatoes provide slightly different nutrients.

Sodium: Whole, unprocessed potatoes contain very little

sodium, only 10 mg per 100 g, or less than 1% of the

suggested daily limit. However, this is not true of processed

potato products, such as French fries and potato chips.

Alpha-lipoic acid: Potatoes also contain a compound that is

known as alpha-lipoic acid or (ALA) for short, that helps the
body to convert glucose into energy.
Some evidence suggests that this compound can help to
control the blood glucose levels, and to improve vasodilation,
protect against retinopathy in diabetic patients, and to
preserve brain and nerve tissue.

Quercetin: Quercetin, which is a flavonoid that is found in

potato skin, appears to have an anti-inflammatory and
antioxidant effect which protects the body's cells from
damage caused by free radicals.

Flavonoids are a type of phytonutient, organic compounds

that are believed to help protect against disease, healthy
digestion and cardiovascular functions.

Fiber: The fiber in the potato helps to maintain a healthy

digestive system and circulation.

Even though potatoes are not a high fiber food, they may
provide you with significant source of fiber for those people
who eat them on a regular bases.
The level of fiber is highest in the skin of the potato, which
makes up 1 to 2% of the potato, In fact, dried skin are about
52% fiber.

Stacked potatoes for eating.

Potato fiber, such as pectin, cellulose, and hemicellulos, are

mainly insoluble. They also contain varying amounts of
resistant starch, a kind of fiber that feeds the friendly
bacteria in the gut and inproves the digestive health.

Carbohydrates or carbs: Potatoes are mainly composed of

carbs, primarily in the form of starch. The carb content ranges
from 60% to 80% of dry weight.

Simple sugars, such as sucrose, glucose, and fructose, are also

present in the potatoes but in a small amount.

Potatoes usually have a high glycemic index (GI), making them

unsuitable for people who are suffering from diabetes.

The GI measures how foods affect your rise in blood sugars

after a meal. However, some potatoes may be in the medium
range, depending on the variety and cooking methods.

Cooling potatoes after cooking may lessen their effect on

blood sugar and lower their GI by 25% to 26%.
Resistant starch can also improve blood sugar control,
moderating your rise in blood sugar after meals. Compared
with hot potatoes, cooled once offer higher amounts of
resistant starch.

Protein: Potatoes are low in protein, ranging from 1% to 2%

when they are fresh and 8% to 9% by dry weight. In fact,
compared with other common food crops, such as wheat, rice,
and corn, potatoes have the lowest amount of protein.

However, the protein quality of potatoes is very high for a

plant, higher than that of soybeans and other legumes.

The main protein in the potatoes is called, “patatin”, which

may cause allergies in some people.

Other Plant Compounds:

Potatoes are rich in bioactive plant compounds, that are

mostly concentrated in the skin.

Varieties with purple and red skin and flesh contain the
highest amounts of polyphenols, which is a type of
antioxidant.

– Chlorogenic acid. This is the main polyphenol in potatoes.

– Catechin. An antioxidant that accounts for about 1/3 of

total polyphenol content, catechin is highest in purple
potatoes.

– Lutein. Found in potatoes with yellow flesh, lutein is a

carotenoid antioxidant that can boost your eye health.

– Glycoalkaloids. A class of toxic phytonutrient that is

produced by potatoes as a natural defense against
insects and other threats, glycoalkaloids may have
harmful effects in large amounts.

Potatoes harbour some healthy antioxidants that are

responsible for many of their health benefits and mostly
concentrated in the skin of the potato.

Potatoes In India.
RISKS
The potato plant, along with the tomato and eggplant, belong
to the nightshade family. Some of these plants are poisonous,
and the potato was previously thought to be edible. The
shoots and the leaves of potatoes are toxic AND SHOULD NOT
BE EATEN.

Salanine: Potatoes that are sprouting or have green

discoloration are likely to contain colanine, which is a toxic
compound that has been found to cause:

– circulatory and respiratory problems,

– as well as headaches,

– muscle cramps,

– and diarhea.

If a firm potato has sprouted or has formed eyes, remove all

sprouts is enough. However, if the potato has shrunken or has
a green hue, IT SHOULD NOT BE EATEN.
Acrylamide: Studies have shown that potatoes, when they are
cooked about 248 F, or 120 degrees Celcius produce a
chemical known as acrylamide. This compound is found in:

– Plastics

– Glues

– Dyes

– And cigarette smake.

It has been linked to the development of several cancers.

Acrylamide has neurotoxic properties, and it may have a
negative impact on genes and reproductive health.

Potato chips, French fries, and processed potato products are

likely to be high in acrylamides, salt and sodium. AVOIDING
THEM can help reduce acrylamide exposure.

Diabetes and obesity: Potato, even plain, contain high levels

of simple carbohydrates. This may not be beneficial for people
with diabetes or obesity, when eaten in excess. Like all foods,
potatoes should be eaten in moderation and as a source of
carbs, like rice and pasta, rather than as a vegetable.

Non starchy vegetables should be eaten along side potatoes

for a balanced intake. Legumes, on the other hand, have been
shown to reduce diabetes risk.

Potassium: High levels of potassium in the body can pose a

serious risk to those people that have kidney damage that are
not fully functional. Damaged kidneys may be unable to filter
excess potassium from the blood, and IT CAN BE FATAL.

Fertilizers: The potatoes that are grown in heavily fertilized

soil may contain high levels of heavy metal contamination.
Anyone who is concerned about this can grow their own
potatoes, if they have a garden, or buy organic varieties.
 WHAT ABOUT
SWEET POTATOES?
SWEET POTATOES are a good source of fiber, potassium,
vitamins and other essential nutrients. There are many
different health benefits of sweet potatoes, such as improving
the digestion and reducing inflammation.

Some people use the tern, “Sweet Potato” and “Yam”,

interchangeably. However, these two plants are not related.
Yams have a drier texture and a more starchy content than
sweet potatoes.

Improving Insulin Sensitivity In Diabetes:

In a study that was done in 2008, scientists found that an

extract of white skinned sweet potatoes improved insulin
sensitivity in people that have type 2 diabetes.

Earlier in 2000, laboratory rats consumed either white skinned

sweet potato or an insulin sensitizer, called troglitazone, for 8
weeks. The levels of insulin resistance improved in those rats
that consumed the sweet potato.
The fiber in sweet potatoes is also important. Other studies
have found that people who consume more fiber appear to
have a lower risk of developing type 2 diabetes.

1 124 g serving of mashed sweet potatoes, or around half a

cup, will provide about 2.5 g of fiber.

Dietary Guidelines For Americans in 2015-2020 recommended

that adults ages 19 years and above consume 22.4 g to 33.6 g
of fiber each day, depending on their age and sex.

The American Heart Association or (AHA) encourages people

to avoid eating foods that contain high amounts of added salt,
and to instead consume more potassium rich foods to
maintain a healthy cardiovascular system.

A 124 g serving of mashed sweet potato provides 259

milligrams (mg) of potassium, or about 5% of the daily
requirements for an adult. Current guidelines recommend
that adults consume 4,700 mg of potassium per day.
Reducing The Risk Of Cancer:

The sweet potatoes are an excellent source of beta-carotene.

This is a plant pigment that acts as a powerful antioxidant in
the body. Beta-carotene is also a provitamin. The body
converts it into the active form of vitamin A.

Antioxidants may help to reduce the risk of various types of

cancer, including lung and prostate cancers.

Antioxidants such as beta-carotene can help prevent cellular

damage that is caused by unstable molecules that are called
free radicals. If the levels of free radicals in the body get too
high cellular damage can occur, increasing the risk of some
conditions.

Obtaining antioxidants from dietary sources may help to

prevent conditions such as cancer.
Improving Regularity And Digestion:

The fiber that are contained in sweet potato can help prevent
constipation and promote regularity for a healthy digestive
tract.

Also many studies that were done have linked that high
dietary fiber intake with a reduced risk of colorectal cancers.

Sweet Potato Protecting Eye Health:

As I mentioned above, sweet potatoes are a great source of

provitamin A in the form of bate-carotene.

After the age of 18, the Dietary Guidelines recommend an

intake of 700 mg of vitamin A per day for women and 900 mg
per day for men. Vitamin A is important for protecting eye
health.
Vitamin A also acts as an antioxidant. Together with other
antioxidants, it can help to protect the body from a variety of
health conditions.

Boosting Immunity:

One 124 g serving of sweet potato provides 12.8 mg of vitamin

C.

Sweet Potato
Current guidelines recommend a daily intake of 75 mg of
vitamin C. For adult women and 90 mg for adult men.

A person who consumes little or no vitamin C can develop

scurvy. Many of the symptoms of scurvy result from tissue
problems due to impaired collagen production.

Vitamin C also supports the immune system and enhances

iron absorption. A low vitamin C intake may increase a
person's risk of iron deficiency enemia.

It Reduces Inflammation:

A animal study that was done in 2017 suggests that an extract

of the purple sweet potato colour may help to reduce the risk
of inflammation and obesity.

Sweet potatoes contain choline, which is a nutrient that helps

with muscle movement, learning, and memory. It also
supports the nervous system.

In a study that was done in 2010 found that taking high dose
of choline supplements helped manage inflammation in
people with asthma.

However, this does not necessarily mean that choline from

sweet potatoes will have the same impact.
HERE ARE SOME TIPS
ON POTATOES
According to the USDA, over half of all potatoes in the United
States, are sold for making French fries. However, French fries
are not the only or best option. There are many cheap and
easy ways to incorporate potatoes into a healthy diet.

CHOOSING POTATOES:

There are many different types of potato to choose from, not

including sweet potatoes. There are white, yellow, blue, and
red varieties, and within each colour, a range of options.

HERE ARE SOME IDEAS:

– BAKING: Use starch potatoes, such as russets.

– ROASTING, mashing or baking: Use all purpose potatoes,

such as Yukon gold.

– Potato salad: Use waxy potatoes, such as red, new, or

fingerling potatoes, keep their sharp better.
Select the potatoes that are firm, un-bruised, and relatively
smooth and round in shape. Avoid any that show signs of
decay, including wet or dry rot, any roots or potatoes with a
greenish hue.

It is best to buy potatoes that are unpackaged and unwashed,

to avoid bacteria buildup. Washing the potatoes early
removes the protective coating.

STORAGE:

Potatoes should be stored between 45 to 50 degrees F, or

between 7 to 10 degrees Celcius, in a dark, dry environment,
such as a cellar or a pantry.

Exposure to sunlight can lead to the formation of solanine,

that causes potatoes to turn green. IT IS TOXIC. Storing the
potatoes in the refrigerator causes their starch content to be
converted to sugar. This can give an unpleasant flavor.
Potatoes should not be stores around onions because both
vegetables emit natural gases that cause the other to decay.

Fully grown potatoes have a shelf life of up to 2 months, but

spoiled potatoes can affect the other potatoes that is around
them. Remove all rotten potatoes to prevent the rest of the
potatoes from spoiling.

COOKING AND PREPARING POTATOES:

The minerals, vitamins and fiver content of potatoes is mostly

in the skin, so it is best to eat them with the skin left on it.

Scrub the potatoes under running cold water and remove any
bruises or deep eyes with a paring knife.

Use a stainless steel knife instead of carbon steel in order to

prevent the metal from reacting with the phytochemicals that
is in the potatoes, as it may cause discoloration.
Jacket potatoes, baked in their skin,

Cooked potatoes in a pot.

Or cooked with their skin on, are a healthy and simple meal.
Serve with salad and topped with tuna, cheese, baked beans,
or another favourite. Cooking and eating the skins help to
preserve the nutrients.

Potatoes can be boiled with mint and sprinkled with black

pepper, or it can be steamed to preserve more of the water
soluble vitamins.

To make a healthy potato salad, boil baby new potatoes leave

to cool, then add freshly chopped garlic and mint, and olive
oil.
COOKBOOK RECIPE SECTION
 ROASTED ROSEMARY SWEET POTATO

PREP.TIME: 10 minutes
BAKING TIME: 30 minutes
TOTAL TIME: 40 minutes
MAKES: 4 servings
YIELDS: 4

INGREDIENTS:

2 Large sweet potato, peeled, cut into 3/4 inch rounds

1 tbsp olive oil

1/2 tsp dried parsley

1 tsp dried rosemary, crushed

1/2 tsp salt

1/2 tsp chili powder, (optional)

1/2 tsp black pepper

1/8 tsp cayenne pepper, (optional)

METHOD:

Preheat your oven to 425 degrees F. Place all ingredients in a

large bowl; toss to coat. Line a 15x10x1 inch baking sheet with
aluminum foil; grease foil. Place sweet potatoes in a single
layer in the prepared sheet.

Bake, covered, for 20 minutes. Uncover and bake until golden

brown, another 10 to 12 minutes, turning once. Serve hot.
 SWEET POTATO KALE PILAF

PREP. TIME: 15 minutes

COOKING TIME: 1 hour
TOTAL TIME: 1 hour 15 minutes
MAKES: 8 cups
YIELDS: 8

INGREDIENTS:

1 cup uncooked rice

2 1/4 cup vegetable broth, (or water)

1 tsp olive oil

4 bacon strips, chopped

1 pound fresh asparagus, trimmed, cut into 2 inch pieces

1 large sweet potato, peeled chopped

1/2 cup red onions, chopped

1 cup fresh kale, chopped

1 garlic cloves, minced

1/2 tsp salt

1/2 tsp black pepper

Fresh parsley, chopped

METHOD:
Rinse the rice thoroughly; drain.

In a large saucepan, combine the rice, broth and oil; bring to a

boil.

Reduce heat; let simmer, covered, until rice is fluffy and

tender, about 50 to 55 minutes. Drain if necessary.

Meanwhile, in a large skillet, cook bacon over medium heat

until bacon is crisp.

Remove to paper towel to drain.

Add the asparagus, sweet potato and onion to drippings in

pan; cook and stir over medium high heat until potatoes are
crisp and tender, about 8 to 10 minutes.

Stir in the kale, garlic, salt, and black pepper.

Cook and stir until the vegetables are tender, about 8 to 10
minutes.

Stir in the rice and reserved bacon.

Sprinkle the top with parsley.

 OLD FASHIONED POTATO SALAD
( by Jewell Kay )

PREP. TIME: 15 minutes

COOKING TIME: 15 minutes
CHILLING TIME: 30 minutes
TOTAL TIME: 1 hour

INGREDIENTS:

3 large eggs

5 potatoes

1 cup celery, chopped

1/2 cup chopped onions

1/2 cup sweet pickle relish

1/4 cup mayonnaise

1 tbsp prepared mustard

1/4 tsp garlic salt

1/4 tsp celery salt

Ground black pepper, (or to taste)

METHOD:

Gather all the ingredients.

Bring a pot of large water to boil. Add the potatoes to cook

until tender but still firm, about 15 minutes

Drain, cool, peel, and chop potatoes.

Wgile potatoes are cooking, place eggs in a saucepan and

cover with cold water. Bring to a boil; cover, remove from
heat, and let the eggs stand in hot water for 10 to 12 minutes.

Remove from hot water, cool, peel, and chop eggs.

Combine the potatoes, eggs, onions, celery, relish,

mayonnaise, mustard, garlic salt, celery salt, and black pepper
in a large bowl. Mix together well and refrigerate until chilled,
about 30 minutes.

Enjoy.
 SIMPLE TOAST POTATOES
(By KIY )

PREHEAT OVEN: 450 degrees F.

PREP. TIME: 10 minutes
BAKING TIME: 20 minutes
TOTAL TIME: 30 minutes

INGREDIENTS:

2 pounds red potatoes, cut into quarters

2 tbsp vegetable oil

1 tsp salt

1/2 tsp freshly ground black pepper

1/2 tsp dried rosemary, crushed

METHOD:

Preheat your oven to 450 degrees F. (250 degrees C) and

gather all the ingredients.

Place potatoes in a large roasting pan and toss with oil, salt,
pepper, and rosemary until it is evenly coated.

Spread out the potatoes in a single layer.

Bake, stirring occasionally, in the preheated oven until tender,

about 30 minutes.

Serve warm, and enjoy.

 SWEET POTATO FRIES
( By Tony Tobin )

PREHEAT OVEN: 220 degrees C.

PREP. TIME: Less than 30 minutes
BAKING TIME: 10 to 30 minutes
MAKES: 2 servings
YIELDS: 2

INGREDIENTS:

For the sweet potato fries:

2 large sweet potatoes, peeled, cut into flies

1 tsp vegetable oil

Salt, for sprinkling

1/2 garlic granules

Smoked paprika, for sprinkling

METHOD:

Preheat your oven to 220 degrees C.

Place the fries on a baking sheet.

Drizzle with oil and sprinkle with salt, smoked paprika and
garlic granules, toss to coat.

Spread the fries out in a single layer and bake in the oven
for 15 to 20 minutes, or until the fries are golden and crisp.
Remove the fries from the oven and check the seasoning.

Serve immediately. Enjoy.

 BAKED SWEET POTATO FRIES

PREHEAT OVEN: 400 degrees F.

PREP. TIME:
BAKING TIME: 30 minutes
TOTAL TIME:
MAKES: 4 servings
YIELDS: 4

INGREDIENTS:

1 pound sweet potatoes, peel, cut in half lengthwise, into 1/4

inch planks.

2 tbsp potato starch, (or cornstarch)

1/2 tsp kosher salt

2 tbsp vegetable oil

METHOD:

Arrange 2 racks to divide the oven into thirds and heat to 400
F. Line 2 rimmed baking sheets with parchment paper if
desired.

Peal the sweet potatoes. Cut in half lengthwise into 1/4 inch
wide planks. Layer the planks flat and cut lengthwise into 14
inch thick sticks or wedges.

Coat the sweet potatoes in starch. Place the sweet potatoes in

a large zip-top plastic bag or in a bowl, add the potato starch
(or cornstarch) and salt, and shake or toss to combine until all
the starch is absorbed into the sweet potatoes.

Coat the sweet potatoes in oil. Add the oil and toss vigorously
to coat.
Divide the sweet potatoes among the two baking sheets and
spread into a single, even layer, leaving space around the
fries.

Roast until some of the fries are just starting to brown around
the edges, about 15 minutes.

Remove the baking sheets from the oven. Using a flat spatula
(or turner), flip the sweet potatoes. Place back into the oven,
switching the sheets between racks, and continue to roast
until the fries are tender on the inside and crisp on the
outside, about 5 to 15 minutes more.

The fries will crisp up a little more as they cool.

Sprinkle with more salt if needed before you serve it. Serve it
while it is still hot.
 YUMMY BAKED SWEET POTATOES
( By Lindsay Funs )

PREHEAT OVEN: 425 degrees F.

PREP. TIME: 5 minutes
BAKING TIME: 45 to 50 minutes
TOTAL TIME: 55 minutes
MAKES: 4 servings
YIELDS: 4

INGREDIENTS:

4 sweet potatoes, scrubbed clean

Olive oil, (optional)

4 tbsp butter
Kosher salt

Freshly ground black pepper

METHOD:

Preheat your oven to 425 degrees F.

On a baking sheet lined with aluminum foil, prick the sweet

potatoes all over with a fork.

Rub the outside with a small amount of oil (if you intend to
eat the skins).

Bake until tender, about 45 to 50 minutes.

Cool, then split the tops open with a knife ant top with a pat
of butter. Season with salt and pepper before serving.
 GEORGE'S ROASTED
SWEET POTATO CASSEROLE
( By George Felfoldi )

PREHEAT OVEN: 350 degrees F.

BAKING TIME: 90 minutes & 25 minutes
TOTAL TIME: 2 hours 20 minutes
MAKES: 12 servings
YIELDS: 12

INGREDIENTS:

5 pounds medium sweet potatoes, halved lengthwise

1/4 cup rosemary leaves

1/4 cup sage leaves

1/2 tsp Hungarian Red Paprika

1/2 tsp dried parsley

1/2 cup (1 stick) unsalted butter, divided

1 1/2 cups coarse fresh sourdough breadcrumbs

Kosher salt

Freshly ground black pepper

4 small shallots, chopped

1 1/2 cup heavy cream

2 large eggs, beaten to blend

5 ounces finely grated Parmesan cheese (about 1 2/3 cups)

1 tsp finely grated lemon zest

METHOD:

Arrange the racks in upper and lower thirds of oven; preheat

to 350 degrees F. Prick potato skins with a fork and place cut
side sown on 2 foil lined rimmed baking sheets. Roast
potatoes, rotating sheets halfway through, until very tender
when squeezed, 70 to 90 minutes. Let cool on sheet. Increase
the oven temperature to 400 degrees F.

While the potatoes are roasting, cook rosemary, sage, and 6

tbsp butter in a small saucepan over medium heat, stirring
occasionally, until butter foams, then browns, and herbs are
golden crisp, about 5 minutes; let cool.

Scoop out the flesh from the potatoes and transfer to a large
bowl, (discard the skins). Spoon about half of warm butter
and fried herbs with potatoes. Add breadcrumbs to saucepan
with remaining butter herb mixture and toss to coat; season
with salt and pepper. Transfer to a small bowl.

Heat the remaining 2 tbsp of butter in the same saucepan

over medium heat. Add shallots and cook, stirring often, until
translucent and golden brown around the edges, about 5
minutes. Add cream and bring to a simmer. Remove from heat
and, using an immersion blender, blend cream mixture until it
is smooth. Transfer to bowl with potatoes. Add eggs and
Parmesan cheese. Blend with immersion blender until light
and smooth Season with salt and pepper.

Transfer potato mixture into a shallow 2 quart baking dish,

smoothing top. Using a spatula or back of a large spoon,
create some peaks and valleys. Top with breadcrumb mixture.
Bake casserole until the top is golden and crisp, about 20 to 25
minutes. Sprinkle lemon zest over the top. Let cool 10 minutes
before serving.
 DELICIOUS RED SKINNED POTATO SALAD
( By Donna )

PREP. TIME: 20 minutes

COOKING TIME: 35 minutes
ADDITIONAL TIME: 1 hour
TOTAL TIME: 1 hour 55 minutes
MAKES:
YIELDS:

INGREDIENTS:

2 pounds new red potatoes, clean, scrubbed

6 large eggs

1 pound bacon
1 large onion, finely chopped

1 stalk celery, finely chopped

2 cups mayonnaise

1/4 tsp salt, (or to taste)

1/4 tsp black pepper, (or to taste)

METHOD:

Bring a large pot of salted water to a boil.

Add the potatoes and cook until the potatoes are tender but
still firm, about 15 minutes. Drain and allow to cool.
Place eggs in a saucepan and cover with cold water.

Bring the water to a boil and immediately remove from heat.

Cover and let the eggs stand in hot water for 10 to 12 minutes.
Remove the eggs from hot water; cool in ice water. Peel, then
chop into small, bite size pieces.

Place bacon in a large skillet and cook over medium high heat,
turning occasionally, until evenly browned, about 10 minutes.
Drain bacon slices on paper towels, then crumble.

Chop cooled potatoes, leaving the skin on. Add to a large

bowl, along with eggs, bacon, onions, and celery. Stir in the
mayonnaise, salt and pepper.

Chill in the refrigerator for 1 hour before serving.

 DELICIOUS GERMAN POTATO SALAD
( By Tequila )

PREP. TIME: 10 minutes

COOKING TIME: 50 minutes
TOTAL TIME: 1 hour
MAKES:
YIELDS:

INGREDIENTS:

9 potatoes, peeled

6 slices bacon

1/4 cup onions, chopped

2 tbsp all purpose flour

2 tbsp white sugar

2 tsp salt

1/2 tsp celery seed

1/8 tsp ground black pepper

3/4 cup watermelons

1/3 distilled white vinegar

METHOD:

Place the potatoes in a large pot of salted water and cover;

bring to a boil. Reduce heat to medium low and simmer until
tender, about 20 minutes. Drain, cool, and slice thin.

Place bacon in a large, deep skillet. Cook over medium high

heat until evenly browned. Drain, crumble, and set aside,
reserving the drippings.

Saute the onions in the bacon drippings over medium high

heat until they are golden brown.

Whisk flour, sugar, salt, celery seeds, and black pepper

together in a small bowl; stir in the onions and cook until
bubbling, then remove from heat.

Stir in the water and vinegar; bring to a boil over medium

heat, stirring constantly, and simmer for 1 minute.

Gently stir bacon and sliced potatoes into the onion mixture
until potatoes are heated through. Serve hot.
 (LIGHT AND EASY) GREEK
POTATO SALAD
( By U. A. Reba )

PREP. TIME: 30 minutes

COOKING TIME: 25 minutes
ADDITIONAL TIME: 30 minutes
TOTAL TIME: 1 hour 25 minutes
MAKES:
YIELDS:

INGREDIENTS:

12 red potatoes

1/4 cup green onions, chopped

1/4 cup olive oil

1/4 cup red wine vinegar

1 1/2 tsp fresh lemon juice

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp coarse salt, (or to taste)

1/2 tsp ground black pepper, (or to taste)

1/4 tsp oregano

1/4 tsp white sugar

1/4 tsp dried rosemary, crumbled

1 pinch ground red pepper

METHOD:

Place red potatoes into a large pot and cover with salted
water; bring to a boil. Reduce heat to medium low and
simmer until tender, about 25 minutes. Drain and chill in
freezer until cold, about 30 minutes.

Slice potatoes into chunks and place in a large bowl; toss with
green onions.

Whisk olive oil, red wine vinegar, lemon juice, garlic powder,
onion powder, salt, black pepper, oregano, sugar, rosemary
and red pepper in a bowl. Pour dressing over potatoes and
toss to coat. Serve immediately or chill until serving time.
Enjoy.
 “ OLIVYE ”, AUTHENTIC RUSSIAN SALAD
( By Love full of pie )

PREP. TIME: 30 minutes

COOKING TIME: 20 minutes
TOTAL TIME: 50 minutes
MAKES:
YIELDS:

INGREDIENTS:

6 potatoes, peeled

1 carrot, (or more to taste)

4 whole eggs
6 large pickles, cut into small cubes

1 (15 ounce) can peas, drained

1/2 cup fully cooked ham, cubed, (or to taste)

1 tsp fresh dill, chopped, (or to taste), (optional)

1/2 cup mayonnaise, (or to taste)

METHOD:

Bring a large pot of water to a boil.

Add potatoes, bring to a boil, and cook for 5 to 10 minutes.

Add the carrots and whole eggs and continue to boil until
potatoes are tender, about 10 to 15 minutes.

Drain and slightly cool mixture.

Chop potatoes and carrots.

Peel and chop the eggs.

Mix potatoes, carrots, eggs, peas, pickles, ham, and the dill
together in a large bowl: stir in the mayonnaise until salad is
evenly coated.

TIPS: Parsley can be substituted for dill if desired.

 AUTHENTIC GERMAN POTATO
SALAD
( BY Angela Louise Miller )

PREP. TIME: 15 minutes

COOKING TIME: 25 minutes
TOTAL TIME: 40 minutes
MAKES:
YIELDS:

INGREDIENTS:

3 cups potatoes, peeled, diced

4 slices bacon

1 small onion, diced

1/4 cup white vinegar

2 tbsp cold watermelons

1 1/2 tbsp white sugar, (or more to taste)

1 tsp salt

1/8 tsp ground black pepper

1 tbsp fresh parsley, chopped

METHOD:

Place potatoes in a large pot and add water to cover by at

least 1 to 2 inches; bring to a boil.
Cook until the potatoes are easily pierced with a fork, about
10 minutes.

Drain, and set aside to cool down.

While the potatoes are cooking, place bacon in a large skillet

over medium high heat. Fry until browned and crisp, about 10
to 12 minutes, turning as needed. Transfer bacon to a paper
towel lined plate and crumble when cooled enough to handle.
Leave the bacon grease in the skillet.

Cook onions in the bacon grease over medium heat until

browned, about 6 to 8 minutes. Add vinegar, sugar, water,,
salt, and pepper to the pan and bring to a boil.

Once boiling, add the potatoes, and 1/2 of the crumbled

bacon. Cook until heated through about 3 to 4 minutes.

Transfer warm potato salad to a serving dish and sprinke

with the remaining bacon over the top.

Garnish with parsley. Serve right away.

NOTE:

The original recipe calls for 3 tbsp sugar but some reviewers
think that it is too sweet. However, I recommend that you
start with 1 1/2 tbsp and add to taste.
 SOUR CREAM & ONION
POTATO SALAD
( By Nea Arentzen )

PREP. TIME: 15 minutes

COOKING TIME: 45 minutes
TOTAL TIME: 1 hour
MAKES:
YIELDS:

INGREDIENTS:

2 1/2 pounds Yukon Gold potatoes, peeled

1/2 cup sour cream

2 tbsp red wine vinegar

2 tsp liquid honey

2 tsp dijon mustard (or stone ground mustard)

1 clove garlic, finely chopped, (or pressed)

1 tsp onion powder

1/4 tsp salt

1/4 tsp ground black pepper

1/8 medium onion, finely chopped

1 tbsp chives, chopped

METHOD:
Place the potatoes in a large pot of salted water, them bring
to a boil over high heat.

Reduce the heat to simmer and cook until the potatoes are
almost fork tender, about 15 minutes.

Drain the potatoes in a colander and place a try kitchen towel

over top.

Let the potatoes steam until they are fork tender, about 20
minutes more.

Meanwhile, mix together sour cream, red wine vinegar,

honey, dijon mustard, garlic, onion powder, salt and belack
pepper until smooth and combined.

Once your potatoes have cooled, cut them into 1 inch pieces.

Transfer the potatoes into a large bowl.

Add the red onions, sour cream dressing, and chives.

Gently toss to combine until all the potato pieces are evenly
coated in dressing.

Garnish with more chives and chopped red onions, if desired.

Serve immediately or chilled in the refrigerator until ready to

be eaten.
 GEORGE'S POTATO SALAD
( By George Felfoldi )

PREP. TIME: 20 minutes

COOKING TIME: 1 hour
MAKES: 8 servings
YIELDS: 8

INGREDIENTS:

8 potatoes, cooked

2 carrots, chopped

Dash of salt

1/2 tsp tarragon

1/2 tsp garlic powder

3 tsp Hungarian paprika

1 celery, chopped

1/2 tsp dried parsley

Mayonnaise to moisten

Dash black pepper

6 radishes, chopped

1/2 tsp garlic salt

2 eggs, hard boiled

1 large onion, minced

METHOD:

In a large mixing bowl, combine all the ingredients.

Add salt and black pepper to taste.

Moisten with mayonnaise.

Garnish with parsley and paprika. Enjoy.

 POTATO SALAD HUNGARIAN STYLE
( By George Felfoldi )

PREP. TIME: 20 minutes

COOKING TIME:
TOTAL TIME:
MAKES: 6 to 10 servings
YIELDS: 10

INGREDIENTS:

6 medium potatoes

3 tbsp mayonnaise

6 tbsp sour cream

2 tsp mustard

1/4 tsp white pepper

1 tsp salt

Dash of Hungarian red paprika

3 small green onions

1/4 red pimiento

1/2 carrot

5 stalks celery

3 tsp vinegar
1 tbsp oil

2 grated hard boiled egg yolks

Minced fresh parsley

1/2 tsp tarragon

Dash of garlic salt

1/2 green bell pepper, sliced

METHOD:

Boil the potatoes in their jackets, then cool, peel, and cut into
dices. In a bowl mix together the mayonnaise, sour cream,
mustard, pepper, salt, and dash of paprika and blend well.
Mince fine the green onions, green bell pepper, pimiento,
carrot and celery.

Mix these together, with a little vinegar and the oil, and blend
in the mayonnaise mixture.

Taste and correct the seasoning, mix in the diced potatoes

with two forks being very careful not to crush them.

Let stand for a few hours, and correct the seasoning again if
needed.

Before serving sprinkle with egg yolk, paprika and parsley.

 GEORGE'S OLD POTATO SOUP
( By George Felfoldi )

PREP. TIME: 20 minutes

COOKING TIME: 20 minutes
TOTAL TIME: 40 minutes
MAKES: 8 minutes
YIELDS: 8

INGREDIENTS:

3 tbsp lard

3 cups potatoes, cubed

3 cups cold water

1/2 tsp black pepper

1 tsp tarragon

3 tbsp parsley minced

1 cup onions, diced

1 carrot, grated

2 tsp salt

1 tsp caraway seeds

3 cups milk

1/2 cup sour cream

METHOD:

Melt the lard in a large pot and brown the onions.

Add the potatoes, carrots, water, salt, black pepper and

caraway seeds.

Bring the mixture to a boil and stir in the tarragon,

Cook over low heat for 20 minutes.

Stir in the milk and parsley and bring to a boiling point.

Garnish with sour cream.

 GEORGE'S HAM SOUP
( By George Felfoldi )

PREP. TIME: 30 minutes

COOKING TIME: 30 minutes
TOTAL TIME: 1 hour
MAKES: 10 servings
YIELDS: 10

INGREDIENTS:

1 cottage roll

1 garlic, chopped

Water to cover
1 cup cooked ham

1 cup frozen peas

1 celery stalk, chopped

1 onion, quartered

1 bay leaf

6 whole cloves

1 cup frozen carrots

4 potatoes, diced

Dash of tarragon
METHOD:

Boil cabbage roll in water and add, garlic, onions, bay leaf,
whole cloves and let cook until the roll is done.

After the cottage roll is cooked take out the meat and add the
rest of the ingredients.

Add 4 cups of water to the remaining liquid from the roll.

Cut some meat from the roll to equal 1 cup and add it to the
solution.

Mow you add the remaining ingredients, your carrots, peas,

potatoes, celery, and tarragon.

Let simmer for about a good 30 minutes in the pot until ready
and serve.
 GEORGE'S VEGETABLE SOUP
( By George Felfoldi )

PREP. TIME: 20 minutes

COOKING TIME: 1 hour
TOTAL TIME: 1 hour 20 minutes
MAKES: 6 to 7 servings
YIELDS: 7

INGREDIENTS:

1 tbsp butter, (or lard)

2 large onions, chopped

7 cups cold water

1 cup frozen peas

1 cup frozen corn

1/2 tsp onion salt

1 celery stalk, chopped

2 large onions, quartered, (optional)

3 med potatoes, cubed

1 cup frozen carrots

1/2 tsp tarragon

1/2 tsp garlic salt

METHOD:

Place onions, lard and cook in a large pot until onions are
golden brown.

Add the water and the remaining ingredients into the pot to
cook.

Let simmer about 45 to 1 hour.

Add Italian seasoning at the end of cooking time, if you desire.

Cook until done and serve hot.

 JOAN'S OXTAIL STEW
( By Joan Hall )

PREP. TIME: 20 minutes

COOKING TIME: 1 hour
TOTAL TIME: 1 hour
MAKES: 4 servings
YIELDS: 4

INGREDIENTS

4 oxtails

1 (or 2) beef boullion cubes

5 large potatoes, cubed

3 stalks celery, cut into 1/2 inch

2 onions, chopped

Water to cover

4 carrots, sliced

METHOD:

In a pot brown the oxtails.

Add water, onions, and boullion cubes. Let simmer for 1 hour.

Then add your vegetables. When vegetables are done, it's

ready to serve. Serve while it's hot. Enjoy.
 BETTY-ANNE'S CHICKEN STEW
( By Bettyann Felfoldi )

PREP. TIME: 20 minutes

COOKING TIME: 1 hour
TOTAL TIME: 1 hour 20 minutes
MAKES: 6 servings
YIELDS: 6

INGREDIENTS:

1 chicken, cut in pieces

4 large potatoes, cubed

2 carrots, sliced
1 bay leaf

2 onions, quartered

1 tbsp oil

1 tsp Hungarian red paprika

Water to cover

2 cups frozen peas

1 tsp salt 2 stalks celery, chopped

METHOD:

On the stove over medium heat, heat the oil in pot.

Add the chicken, onions, brown the onions lightly.

Add paprika, salt, bay leaf and enough water to cover.

Let the mixture cook for 1 hour.

A potatoes, carrots, frozen peas, and celery (cook for another

15 to 20 minutes).

When vegetables are done, top with bumpling.

Enjoy.
 MENNONITE POTATO SOUP
(By Ontario Mennonite Chapter )

PREP. TIME: 20 minutes

COOKING TIME:
TOTAL TIME:
MAKES: 3 quarts

INGREDIENTS:

4 medium potatoes, diced

1 medium onion, chopped fine

1/2 tsp salt

4 cups milk
1 tbsp butter

METHOD:

Place potatoes, onion, and salt into a pot.

Cover with cold water, bring to a boil and cook until the
potatoes are tender.

Add the milk and butter, bring to a boil.

Sprinkle with fresh parsley and serve.

Serve while it is hot. Enjoy.

 MENNONITE SUMMER BORSCHT
( By Ontario Mennonite Chapter )

PREP. TIME: 20 minutes

COOKING TIME: 1 hour 10 minutes
TOTAL TIME: 1 hour 30 minutes
MAKES: 8 servings
YIELDS: 3 quarts

INGREDIENTS:

2 quarts, boiling water

1/2 pounds smoked pork, (or sausage), cubed

1 tbsp salt
1 quarts potatoes, cubed

2 cups sorrel, chopped

1 cup onion top, chopped

1/4 cup green dill, chopped

1 tbsp fresh parsley, chopped

1 bay leaf

1/2 cup heavy cream

METHOD:

Combine boiling water and cold smoked pork in a 4 quart pot.

Cool for 30 minutes.

Add the salt and cubed potatoes.

Bring to a boil and cook for 5 to 10 minutes.

Add the remaining ingredients, except the heavy cream. Bring

to a boil and cook for 20 to 30 minutes or until the vegetables
are done.

Remove from heat, add cream and serve.

Enjoy the soup while it's hot.

 MENNONITE BORSCHT
( By Ontario Mennonite Chapter )

PREP. TIME: 20 minutes

COOKING TIME: 2 hours
TOTAL TIME: 2 hours 20 minutes
MAKES: 8 servings
YIELDS: 4 quarts

INGREDIENTS:

2 pounds beef with soup bone

3 quarts cold watermelons

1 quart cabbage, chopped

1 large carrot, sliced

1 large onion, chopped

Small bunch of parsley

Small bunch of dill

1 bay leaf

Salt and black pepper, (or to taste)

1 can (19 ounce) tomatoes (or 1 quart fresh tomatoes, cut)

3 cups potatoes, cubed

Heavy cream (or sour cream)

METHOD:

Place beef soup bone and water in a 6 quart pot.

Boil for 1 hour; skim off the foam occasionally.

Add chopped cabbage, sliced carrots, chopped onions, herbs

and spices.

Bring to a boil for another hour; adding the tomatoes for last
half hour. Remove from heat.

NOTE:

The cubed potatoes may be cooked separately and added to

borscht just before serving. Serve with heavy cream to
complete borscht.
 MENNONITE HAM
AND POTATO SALAD
( By Ontario Mennonite Chapter )

PREP. TIME: 20 minutes

COOKING TIME:
TOTAL TIME:
MAKES: 6 servings
YIELDS: 6

INGREDIENTS:

1 cup cooked ham, diced

2 cups cooked potatoes, diced

3 eggs, hard boiled, chopped

1/2 cup celery, diced

1/2 cup mayonnaise

1 1/2 tbsp prepared mustard

Salt, (or to taste)

Black pepper, (or to taste)

Crisp lettuce

METHOD:

Combine the ham, potatoes, eggs and celery.

Mix mayonnaise and prepared mustard together and combine

with other ingredients.

Add salt and pepper to taste.

Serve on a bed of crisp lettuce.

 MENNONITE HOT POTATO SALAD
( By Ontario Mennonite Chapter )

PREP. TIME: 20 minutes

COOKING TIME:
TOTAL TIME:
MAKES: 6 servings
YIELDS: 6

INGREDIENTS:

6 medium potatoes

3 large eggs, hard boiled

3 strips side bacon

1 tbsp onions, chopped

1 1/2 tbsp celery, chopped

1/2 cup mayonnaise

Salt, (or to taste)

Black pepper, (or to taste)

Spring of fresh parsley

METHOD:

Cook the potatoes, peel and cube.

DO NOT overcook the potatoes.

Dice two of the hard boiled eggs. Chop side bacon and fry.

Add chopped onion and celery; cook till limp.

Combine potatoes, eggs, mayonnaise, sant and pepper with

onion and celery.

Heat through, stirring constantly.

Remove from heat.

Decorate with remaining eggs and spring of parsley.

Serve hot. Enjoy.

 POTATO PANCAKES
( By Bettyann Felfoldi )

PREP. TIME:
COOKING TIME:
TOTAL TIME:
MAKES:
YIELDS:

INGREDIENTS:

2 cups (left over) mashed potatoes

1 to 2 eggs

1/4 cup all purpose flour

Salt, (or to taste)

Black pepper, (or to taste)

1 onion, diced

Oil for frying

METHOD:

Mix ingredients together in a bowl and make patties.

Fry in pan until light brown on both sides.

NOTE: You can also use left over mashed potatoes.

 DUTCH POTATO CROQUETTES
( By Bettyann Felfoldi )

PREP. TIME:
COOKING TIME:
TOTAL TIME:
MAKES:
YIELDS:

INGREDIENTS:

1 1/2 cup cold mashed potatoes

1 tbsp butter

2 tbsp cream
Corn meal

1 egg

1 tsp parsley, minced

1/4 tsp salt

1/2 tsp onion, minced

Dash of black pepper

METHOD:

In a bowl, mix up a paste with potatoes and butter, add

parsley, salt, pepper, cream, onion and egg.
Mold into croquettes, dip into egg white, roll in corn meal.

Fry in deep fat until it is golden brown.

 OVEN ROASTED RED POTATOES
( By Bettyann Felfoldi )

PREHEAT OVEN: 450 degrees F.

PREP. TIME: 10 minutes
BAKING TIME: 40 minutes
TOTAL TIME: 50 minutes
MAKES:
YIELDS:

INGREDIENTS:

1 (1 ounce) envelope dry onion soup mix

1/3 cup olive oil

2 pound red potatoes, washed, halved

METHOD:

Preheat your oven to 450 degrees F. (230 degrees C).

In a large plastic bag, combine the soup mix, red potatoes and
olive oil.

Close bag, and shake until potatoes are fully coated.

Pour potatoes into a medium baking dish; and bake in the

oven for 40 minutes, stirring occasionally.

Serve hot.
 POTATOES
( By Bettyann Felfoldi )

PREP. TIME:
COOKING TIME:
TOTAL TIME:
MAKES:
YIELDS:

INGREDIENTS:

2 pounds Fancy Pak potatoes

2 green onions, chopped

1/4 cup buttermilk

1/2 cup (low fat or fat free) sour cream

Fresh ground black pepper, (or to taste)

Garlic salt, (or to taste)

1 tbsp fresh dill, chopped

METHOD:

Wash the potatoes and cut in half with the skin on.

Place in a saucepan and cover with cold water.

Bring to a boil, reduce heat to simmer and cook until tender to

fork; drain well.
Season the potatoes with salt and pepper and gatlic salt.

In a frying pan, fry the onions in butter until it is soft.

Stir sour cream into melted butter and onion mixture; mix
well.

Pour mixture into hot potato and toss to coat the potatoes.

Sprinkle the potatoes with fresh dill and toss again.

Enjoy.
 EASY AMISH POTATO SALAD

PREP. TIME: 30 minutes

CHILL TIME: 2 hours
TOTAL TIME: 2 hours 30 minutes
MAKES: 12 servings
YIELDS: 12

INGREDIENTS:

3 pounds golden potatoes

5 eggs, hard boiled

1 cup mayonnaise

1/4 cup celery, chopped

1/3 cup white sugar

1 tbsp yellow mustard

1/4 cup white onion, diced (probably about half of a small

onion)

2 tbsp sweet pickle relish

1/2 tsp celery seed

METHOD:

Bring a large pot of water to a rolling boil over high heat.

Place quartered and skinned potatoes into the water until

tender.
Drain water and set aside 1/3 of the potatoes and place the
rest into a large bowl.

Mash the potatoes and then fold in the remaining potatoes.

Slice your hard boiled eggs and fold in with the potatoes,
setting aside a few to place on top for garnish.

Fold in the chopped celery.

In another bowl, add the mayonnaise and the remaining

dressing ingredients, yellow mustard, white onions, sweet
pickle relish, and celery seeds.

Mix together until it is creamy.

Fold the dressing with the potato mixture until everything is

combined.
Refrigerate for 2 hours until it is ready to serve.

Ideally you will let it chill for a few hours before serving.
 2 INGREDIENT SWEET POTATO PANCAKES

PREP. TIME:
COOKING TIME:
TOTAL TIME:
MAKES: 4 pancakes
YIELDS: 4 (3 inch pancakes)

INGREDIENTS:

1 medium sweet potato, caked, cooked (about 8 ounces of

baked sweet potato)

2 large eggs

1/8 tsp kosher salt

Pinch of ground cinnamon, (optional)

METHOD:

Combine the sweet potato, egg, salt, and cinnamon, (if using)
in a small blender or a food processor and blend until it is
smooth.

Alternately, you can stir the ingredients together in a small

bowl with a spoon, but some sweet potatoes chunks may
remain.

Set the batter aside to rest while you heat the pan.

Heat an 8 inch thick nonstick or cast iron skillet over high heat.

Add 1/4 cup of batter and cook for 3 minutes, this batter will
not bubble up like the traditional pancake batter. Gently flip
the pancake with a thin spatula and cook for an 3 minutes on
the second side. Repeat with the remaining batter and serve
warm.
 TACO STUFFED POTATOES
( By Blair Lonergan )

PREHEAT OVEN: 450 degrees F.

PREP. TIME: 25 minutes
COOKING TIME: 10 minutes
TOTAL TIME: 35 minutes
MAKES: 4 servings
YIELDS: 4

INGREDIENTS:

4 medium sweet potatoes (or substitute with 4 medium russet

potatoes)

1 medium onion, finely diced

1 pound, extra lean ground beef, (or substitute with ground

turkey or ground chicken)

1 (1 ounce) package taco seasoning mix

1 cup corn kernels, (Fresh, frozen, or canned will all work as

well)

1/2 cup refried beans

1/2 cup chaddar cheese

Optional toppings: sliced green onion, sliced olives, salsa, sour

cream, guacamole, diced avocado, diced tomatoes, pico de
gallo

METHOD:
Preheat your oven to 450 degrees F. Line a rimmed baking
sheet with foil and spray with cooking oil.

Scrub the outsides of the potatoes until they are clean, and
pick each potato with a fork a few times to allow the steam to
escape during cooking.

Place the potatoes on a micro-safe plate and microwave 2 at a

time for approximately 5 to 10 minutes, or until tender. Let it
cool.

Meanwhile, brown the onions and beef in a large skillet over

medium heat. Drain and return to skillet. Add the taco
seasoning, corn, and refried beans to the meat mixture and
stir to combine.

Cut the potatoes in half lengthwise. Scoop the inside of the

potato out of the peel, leaving a thin layer of potato inside.
Set aside the fresh that you just removed and use it for a
separate meal, if desired.

Spray the potato skins with cooking spray or rub with olive oil,
place on a baking sheet, and cook for about 5 to 7 minutes, (or
until outsides are slightly crisp).

Remove potato skins from the oven and stuff with the meat
mixture. Sprinkle with cheese evenly over the top.

Turn oven to “BROIL.” Place the stuffed potatoes under the

broiler foe 2 to 3 minutes, or until the cheese is melted and
the potatoes are warmed through.

Garnish with toppings of choice!

NOTE:

. Using either sweet potatoes or russet potatoes, (or the

combination of both potatoes, for this recipe.
. This recipe calls for ground beef, but you can substitute with
equal amounts of ground turkey, ground chicken, chorizo, or
other ground sausage.

. The refried beans add flavour and nutrition to the dish, and it
also helps to hold the filling together, (which makes the
stuffing the potatoes easy). If you don't like refried beans you
can simply omit them, or you can substitute them with black
beans.

. I use a 1 ounce packet of reduced sodium taco seasoning for

convenience, but you can substitute with an equal amount of
your favourite homemade taco seasoning blend.

Try a shredded Mexican cheese blend in lieu of the sharp

cheddar cheese, or substitute with Monterey Jack, Colby, or
Colby Jack.
 POTATO PANCAKES
( By Heather Fantasia )

PREHEAT OVEN: 200 degrees F (95 degrees C)

PREP. TIME: 10 minutes
COOKING TIME: 15 minutes
TOTAL TIME: 25 minutes
MAKES:
YIELDS:

INGREDIENTS:

4 large potatoes

1 yellow orange

1 egg, beaten
1 tsp salt

Ground black pepper, (or to taste)

2 tbsp all purpose flour, (or more if needed)

1 cup vegetable oil for frying, (or as needed)

METHOD:

Finely grate potatoes and onions into a large bowl. Drain off
any excess liquid.

Mix in eggs, salt, and black pepper. Add enough flour to make
the mixture thick, about 2 to 4 tbsp all together.

Preheat the oven to low, about 200 degrees F (or 95 degrees

C).
Heat 1/4 inch oil in the bottom of a heavy skillet over medium
high heat.

Drop two to three 1/4 cup mounds of batter into the hot oil,
and flatten with a back of a spatula to make 1/2 inch thick
pancakes.

Fry, turning pancakes once, until golden brown.

Transfer the pancakes to a plate lined with paper towel to

drain.

Keep warm in the oven until serving.

Repeat until all the potato mixture is used.

 IAN'S POTATO-VEGETABLE SOUP
( By Ian Riesterer )

PREP. TIME: 20 minutes

COOKING TIME: 1 hour
TOTAL TIME: 1 hour 20 minutes
MAKES:
YIELDS:

INGREDIENTS:

2 1/2 cups water

2 potatoes, peeled, cubed

1 tbsp salt, (or to taste)

1 carrot, chopped

1 stalk celery, chopped

1/4 onion, chopped

1 cube beef bouillon

1 tbsp olive oil

1 (10 ounce) can condensed cream of celery soup

1/4 tbsp dried parsley

1/2 tsp onion powder

Ground black pepper, (or to taste)

METHOD:

In a large stock pot boil potatoes in water and add salt.

Cook potatoes until they are tender and add the carrots,
celery, chopped onions, vegetables of your choice, oil, and
beef bouillon.

Mix together and cook until all the vegetables are soft.

Add cream of celery soup and season with parsley, onion

powder and pepper.

If you desire a thinner type of soup you may want to add 1/2
cup of water.

Heat soup through, stirring occasionally, and serve.

 Very Easy Potato Bacon Soup
( By Michelle Ann )

PREP. TIME: 15 minutes

COOKING TIME: 50 minutes
TOTAL TIME: 1 hour 5 minutes
MAKES:
YIELDS:

INGREDIENTS:

2 tbsp buttermilk

3/4 cup onions, finely chopped

2 cups potatoes, peeled, diced

1 1/2 cups water

1/2 tsp dried dill weed, (optional)

1/2 tsp salt

1/4 tsp ground black pepper

1 3/4 cups milk

3 tbsp real bacon bits

1 tbsp dried parsley, (or to taste)

METHOD:

Melt the butter in a large saucepan over medium heat; cook

and stir onions in hot butter until lightly browned, about 10
minutes.

Add the potatoes, water, dill weed, salt and black pepper;
bring to a boil.

Reduce heat to simmer until potatoes are tender and water is

almost all evaporated, about 30 minutes.

Stir in milk and bacon bits into the potato mixture; bring to a
boil.

Remove from heat and stir parsley into soup.

Serve the soup while it's hot. Enjoy.

 TOSCANA SOUP
( By Ken Miller )

PREHEAT OVEN: 300 degrees F (150 degrees C)

PREP. TIME: 15 minutes
COOKING TIME: 1 hour
TOTAL TIME: 1 hour 15 minutes
MAKES:
YIELDS:

INGREDIENTS:

12 links spicy pork sausage, sliced

1 tbsp vegetable oil

3/4 cup onion, diced

1 1/4 tsp garlic, minced

2 tbsp chicken soup base

4 cups water

2 potatoes, halved, sliced

2 cups kale, sliced

1/3 cup heavy cream

METHOD:

Preheat your oven to 300 degrees F or (150 degrees C).

Place sausage links on a baking sheet and bake for 25 minutes,

or until cooked through.

Slice into 1/2 inch slices.

Heat oil in a large saucepan over medium heat.

Saute the onions until they are translucent; add garlic and
cook for 1 minute.

Stir in broth, water and potatoes; simmer for 15 minutes.

Reduce heat to low add sausages, kale and cream; simmer

until heated through and serve.
 POTATO CHOWDER SOUP
( By Thea )

PREP. TIME: 20 minutes

COOKING TIME: 30 minutes
TOTAL TIME: 50 minutes
MAKES:
YIELDS:

INGREDIENTS:

2 cups potatoes, peeled, diced

1/2 cup carrots, diced

1/2 cup celery, diced

1/4 cup onions, chopped

1 tsp salt

4 cups water, (or as needed to cover)

2 cups milk

1/4 cup butter

1/4 cup all purpose flour

2 (15 ounce) cans whole kernel corn, drained

2 1/2 cups Cheddar cheese, shredded

METHOD:
In a large pot, place the potatoes, carrots, celery, onions and
salt.

Add water to cover and bring to a boil over medium high heat.

Reduce the heat and simmer until the potatoes are tender,
about 20 minutes; do not drain.

When the vegetables are almost finished, combine milk,

butter, and flour in a small saucepan over medium heat.

Whisk constantly until butter melts and the mixture is smooth

and thick, 5 to 10 minutes.

Pour hot milk mixture into cooked vegetables.

Add corn and Cheddar, cook and stir until Cheddar melts,
about 3 minutes. Serve soup hot.
 MALAYSIAN INSPIRED CHICKEN
“N” SWEET POTATO STEW
( By Agnes Ward )

PREP. TIME: 30 minutes

COOKING TIME:
TOTAL TIME:
MAKES: 2 servings
YIELDS: 2

INGREDIENTS:

2/3 pound boneless, skinless chicken breasts, cut into 1 inch

cubes

1/2 tsp fresh gingerroot, minced

1 garlic clove, minced

1/2 tsp olive oil

1/2 cup onions, chopped

1/2 cup sweet red pepper, chopped

1/2 tsp ground coriander

1/2 tsp ground cumin

1/2 tsp curry powder

Dash of cinnamon

1 1/2 cups sweet potatoes, peeled, cubed

3/4 cup reduced sodium chicken broth

1 cup water

1 tbsp orange juice concentrate, thawed

1/2 cup uncooked couscous

1 tbsp cornstarch

6 tbsp light coconut milk

1 tbsp fresh cilantro, minced

METHOD:

In a large skillet, saute the chicken, ginger and garlic in oil,

until chicken juices run clear.
Add the onions, pepper, and seasonings; saute 4 to 5 minutes
longer.

Add the sweet potatoes and broth. Bring to a boil.

Reduce the heat; cover and let simmer for 10 to 12 minutes or

until tender.

Meanwhile, in a small saucepan, bring water and orange juice

concentrate to a boil.

Stir in couscous. Cover and remove from the heat; let stand
for 5 to 10 minutes or until the water is absorbed. Fluff with a
fork.

Combine cornstarch and coconut milk until smooth. Stir into

chicken mixture. Bring to a boil; cook and stir for 2 minutes or
until thickened. Stir in cilantro. Serve with couscous.
 THE PERFECT POTATO SOUP
( By Marilee Wilson Mack )

PREP. TIME: 30 minutes

COOKING TIME: 50 minutes
TOTAL TIME: 1 hour 20 minutes
MAKES:
YIELDS:

INGREDIENTS:

6 russet potatoes, peeled, cut into 1/2 inch cubes

5 slices bacon, cut into 1/2 inch pieces

3 tbsp butter
2 stalks celery, cut into 1/4 inch slices

1/2 large onion, diced small

20 baby carrots, cut into 1/4 inch pieces

2 tsp kosher salt, divided

1 1/2 tsp freshly ground black pepper, divided

3 tbsp all purpose flour

2 cups half-and-half milk

1 1/2 cups chicken broth

1/4 tsp dried thyme

1/8 tsp cayenne pepper

1 dash of nutmeg

4 green onions, finely sliced

1 dash paprika, (or to taste)

METHOD:

Place potatoes into a large pot and cover with water; bring to
a boil.

Cook until fork tender, about 10 minutes. Drain.

Place the bacon into a large saucepan and cook over medium
high heat, turning occasionally, until crispy, about 8 minutes.
Drain bacon slices on paper towel. Pour out bacon grease.

Melt butter in the saucepan over medium heat, scraping the

bottom of the pan with a flat edged wooden spoon.

Add celery, onions, carrots, 1 tsp salt, 1/2 tsp pepper; cook
and stir until tender, about 10 minutes. Sprinkle flour; cook
and stir for 2 minutes.

Pour half-and-half and chicken broth into the saucepan. Add

potatoes, 1 tsp salt, 1/2 tsp pepper, thyme, cayenne pepper,
and nutmeg. Bring to a boil, stirring frequently.

Stir in bacon pieces. Reduce the heat and let simmer, stirring
often, until flavours combine, about 10 minutes.

Ladle into serving bowls. Garnish with 1/2 tsp pepper, green
onions, and paprika.
 DELICIOUS BACON AND POTATO SOUP
( By Kwollak )

PREP. TIME: 15 minutes

COOKING TIME: 35 minutes
TOTAL TIME: 50 minutes
MAKES:
YIELDS:

INGREDIENTS:

6 thick slices bacon

1 1/2 tsp olive oil

1/2 cup onions, chopped

1/2 cup carrots, chopped

1 stalk celery, chopped

4 cups (low fat low sodium) chicken broth

4 cup potatoes, cubed

1/8 tsp cayenne pepper

1/2 cup Cheddar cheese, shredded

1/2 tsp kosher salt

METHOD:

Cook bacon in a 3 quart saucepan over medium high heat,

turning occasionally, until evenly browned and crisp, about 10
minutes.

Drain on a paper towel lined plate.

Discard bacon grease and wipe the pan thoroughly with a

paper towel.

Heat olive oil in the same saucepan over medium heat.

Saute the onions, carrots, celery in hot oil until onions is soft
but not brown, 3 to 4 minutes.

Stir in broth, potatoes, cayenne pepper; bring to a boil, reduce

heat, and simmer, covered, until the potatoes are tender, 10
to 15 minutes.

Stir in cheese, heating just until melted; do not boil. Chop

bacon ad add to soup. Season with salt and serve hot.
 HEARTY BEEF SWEET POTATO STEW
( By Helen Vail )

PREP. TIME: 20 minutes

COOKING TIME: 20 minutes
TOTAL TIME: 40 minutes
MAKES: 4 servings
YIELDS: 4

INGREDIENTS:

2 (14 1/2 ounces each) cans reduced sodium beef broth

3/4 pound lean ground beef (90% lean)

2 medium sweet potatoes, peeled, and cut into 1/2 inch cubes
1 small onion, finely chopped

1/2 cups V8 juice

1 tbsp golden raisins

1 garlic clove, minced

1/2 tsp dried thyme

1 Dash cayenne pepper

METHOD:

In a large saucepan, bring broth to a boil.

Crumble beef into broth.

Cook, covered, for 3 minutes, stirring occasionally.

Add the remaining ingredients; return to a boil.

Reduce the heat; let simmer, uncovered, until the meat is no

longer pink and the potatoes are tender, about 15 minutes.

Serve while the stew is hot.

 BAKED POTATO SOUP
( By Sherry Haupt )

PREP. TIME: 15 minutes

COOKING TIME: 25 minutes
TOTAL TIME: 40 minutes
MAKES:
YIELDS:

INGREDIENTS:

12 slices bacon

2/3 butter, (or margarine)

2/3 all purpose flour

7 cups milk

4 large baked potatoes, peeled, cubed

4 green onions, chopped

1 1/4 cup Cheddar cheese, shredded

1 cup sour cream

1 tsp salt

1 tsp ground black pepper

METHOD:

Place the bacon in a large skillet and cook over medium high
heat, turning occasionally, until evenly browned, about 8 to
10 minutes.

Drain bacon slices on paper towels; crumble and set aside.

Meanwhile, melt butter in a pot over medium heat.

Gradually add flour, whisk until well combined.

Slowly pour in the milk, whisking constantly until smooth and

thickened.

Add potatoes and onions and bring to a boil, stirring

frequently. Reduce heat to simmer for 10 minutes.

Stir in crumbled bacon, Cheddar cheese, sour cream, salt and

pepper. Combine cooking and stirring until cheese is melted.
Serve hot.
 HEARTY GOLDEN POTATO SOUP
( By Marge )

PREP. TIME: 25 minutes

COOKING TIME: 50 minutes
TOTAL TIME: 1 hour 15 minutes
MAKES:
YIELDS:

INGREDIENTS:

3 cups potatoes, peeled, cubed

1/2 cup celery, chopped

1/2 cup onions, chopped

1 cube chicken bouillon

1 cup water

1 tsp dried parsley

1/2 tsp salt

1 pinch ground black pepper

2 tsp all purpose flour

1 1/2 cups milk

1 1/2 cups American cheese, shredded

1 cup cooked ham, chopped

METHOD:

In a large stock pot add the potatoes, celery, onions, chicken

bouillon, water and parsley flakes.

Season with salt and pepper, and simmer until vegetables

become tender.

In a separate bowl mix together the flour and milk.

Once it is well blended, add to soup mixture and cook until

the soup becomes thick.

Stir in cheese, cooked ham (or hamburger), and simmer until

the cheese is melted.
 GEORGE'S HUNGARIAN POTATO SOUP
( By George Felfoldi )

PREP. TIME: 15 minutes

COOKING TIME: 30 minutes
TOTAL TIME: 45 minutes
MAKES:
YIELDS:

INGREDIENTS:

1 pound bacon, chopped

2 stalks celery, diced

1 onion, chopped
3 cloves garlic, minced

8 potatoes, peeled, cubed

1/2 tsp dried parsley

1/2 tsp Hungarian red paprika

1/2 tsp garlic powder

4 cups chicken broth, (or enough to cover potatoes)

3 tbsp butter

1/4 cup all purpose flour

1 cup heavy cream

1 tsp dried tarragon

3 tsp fresh cliantro, chopped

Salt, (or to taste)

Black pepper, (or to taste)

METHOD:

Gather all your ingredients together. Place bacon in a large

pot on the oven and cook over medium high heat, turning
occasionally, until evenly brown, about 5 to 10 minutes. Drain
the bacon pieces on paper towels. Drain of off all but 1/4 of
the bacon grease.

Cook celery and onions in the reserved bacon drippings until

the onions are soft and translucent, about 5 minutes. Stir in
the garlic, dried parsley, red paprika, garlic powder, and
continue cooking for 1 to 2 minutes.

Add cubed potatoes, toss to coat. Saute for 3 to 4 minutes.

Return bacon to the pan, and add enough chicken broth to
just cover the potatoes. Cover, and simmer until the potatoes
are tender, about 15 to 20 minutes.

Meanwhile, melt butter in a separate skillet over medium

heat. Whisk in flour. Cook, stirring constantly, for 1 to 2
minutes. Whisk in heavy cream, tarragon, and cilantro.

Bring cream mixture to a boil, and cook, stirring constantly,

until thickened, about 5 minutes. Add the cream mixture to
the potato mixture, stir to combine.

Transfer about 1/2 of the soup to a blender and puree. Return

to the pot. Adjust the seasonings to taste. Serve hot. Enjoy.
 THIS IS A
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