Potatoes — Nutrients, Health Benefits, and Shopping Tips

When choosing potatoes, opt for those that are firm with smooth, unblemished skins. The eyes should be shallow and the skin should not show any signs of greening. The weight of the potatoes should feel heavy for their size.

Avoid potatoes that have soft spots, sprouts, or a green tint under the skin, as these signs can indicate age or improper storage. Potatoes with cuts or bruises should also be avoided, as they are more susceptible to spoilage.

Potatoes should be stored in a cool, dark place, such as a pantry or cellar. Keeping them in a paper or mesh bag allows for proper ventilation. Properly stored, potatoes can last for several weeks.

Exposure to light can cause potatoes to turn green and become toxic. Avoid storing them in plastic bags without ventilation, as this can trap moisture and lead to sprouting and rot. Always check potatoes for soft spots or sprouts before use.

Potatoes can last for 1-2 months when stored in a cool, dark place with good ventilation. Cooked potatoes should be consumed within 3-5 days if kept in the refrigerator.

Leftover potatoes can be used in a variety of versatile dishes. Dice them and add to a stir-fry with vegetables and your choice of protein, or mash them with butter and cream for a quick side dish. Potatoes are also great when roasted with olive oil, garlic, and herbs for a crispy, golden treat.

Use leftover potatoes to make a batch of potato pancakes or hash browns by grating them and frying until crispy, or mix them into a potato salad with mayonnaise, mustard, and fresh herbs. If you have a lot of potatoes, consider making a shepherd’s pie by layering mashed potatoes over a mixture of ground meat and vegetables, then baking until golden. Potatoes can also be sliced and used in a gratin with cheese and cream, or stuffed and baked with your favorite toppings. For a quick snack, slice and fry potatoes for homemade potato chips, or bake them and serve with sour cream and chives.

Potatoes are a versatile vegetable rich in carbohydrates, providing a good source of energy for brain function and physical activity. They also contain fiber, promoting digestive health, especially when eaten with the skin on. Potatoes are a good source of potassium, supporting heart health by regulating blood pressure. Their vitamin C content helps boost immune health, and their nutrient profile makes them a valuable addition to a balanced diet when prepared healthily.