The potato. Americans each eat more than a hundred pounds of potatoes a year. Most are consumed as potato chips and French fries in fast food establishments. Although potatoes are very common and versatile, few people take the time to cook and prepare them at home. 
This is unfortunate. Besides being delectable and versatile, the potato is quite nutritious. It has more iron than a 3-ounce hamburger and more potassium than a banana. One serving—one-third pound, or about one medium potato—has only 100 calories, yet it provides 45 % of the RDA for Vitamin C, 21 % of the RDA for potassium, 3 grams of fiber, and 15% of RDA for vitamin B6 with no fat or cholesterol. The potato also contains glutathione, an antioxidant, which helps protect against some types of cancer.
Yet this delicious, nutritious root is a relative newcomer to European palates. It was first cultivated by the Incas of Peru, and was brought to Europe by the Spanish Conquistadors in the mid-sixteenth century. Today, there are many varieties of potatoes, and countless ways to prepare them. They can be boiled, steamed, fried, baked, roasted, or grilled. They can be used cold in salads, hot in main or side dishes. Don't know what to do with those leftover mashed potatoes? Recycled them by adding to soups or used to top casseroles—not just Shepherd's Pie. Or make delicious potato dumplings (recipe below).
Buy fresh Taters in the fall. Look for tubers that are firm, smooth, and fairly clean. Don't refrigerate them; store in a cool, dark place, about 50ºF. Potatoes stored below 40ºF will become sweet as the starch becomes sugar.
Buy local. There are still a few remaining potato farms in our region. In spite of ideal potato growing conditions—light sandy soil and a cool climate—the area has suffered as large chip companies are buying cheap potatoes from Mexico. Our local produce is fresher and is free of many chemicals (herbicides and pesticides) that are present in produce grown in Central America. The supermarket may not carry local produce, so purchase it fresh from the farm or from local grocers.
No need to peel. Skin-on potatoes are healthier and easier to prepare. Simply scrub gently and thoroughly with a vegetable brush to remove dirt. Or, if you prefer, peel the skin, and store in cold water to prevent discoloration.
These one-dish meals combine potatoes, vegetables, and meat in quick, delicious suppers. Just add a salad, and dinner is served!
Scalloped Potatoes Deluxe
Ingredients:
2 Tablespoons butter
1 pound (3 medium) potatoes, sliced 1 / 8 inch thick
1 large parsnip, sliced
1 large carrot, sliced
2 cups frozen peas
1 onion, peeled and diced
2 cups diced ham, optional
2 / 3 cup grated Cheddar cheese
1 Tablespoon flour
1 teaspoon salt
dash pepper
1 cup milk
Directions:
Grease baking dish. Layer half the potatoes, half the onion, half the parsnips, half the carrots, half the peas, and half the ham, if using. Top with 1 / 3 cup grated cheddar. Repeat layers. In a jar, shake milk, flour, salt and pepper. Pour over casserole. Bake at 350 for 40 minutes, till potatoes are cooked through. Serves 3.
Spuds Teriyaki
Ingredients:
1 Tablespoon vegetable oil
1 / 2 pound Beef or pork, cut into 1/2" cubes
1 pound Potatoes, cut into 1/2" cubes
1 pound Shredded cabbage
1 large carrot, shredded
1 / 2 cup sliced scallions, green and white parts
2 Tablespoons Teriyaki sauce
Directions:
In large nonstick skillet, over high heat, brown meat in oil. Lower heat; add potatoes, and cover. Cook 5 minutes. Add scallions, prepared cabbage and carrots (can use prepared cole slaw mix) and cook 5 minutes more. Test for doneness; season with sauce, and serve.
Yvona Fast lives in Lake Clear and has two passions: cooking and writing. . She can be reached at