The Skinny on… Potatoes

From blues and reds to whites and yellows, we’ve got the lowdown on potatoes.

Article By: Mark Scarbrough and Bruce Weinstein

Potatoes are a year-round staple, whether you enjoy them in a cold salad at a summer potluck, mashed or roasted at the holidays, or as part of a traditional Irish meal around St. Patrick’s Day.

And that’s just because they taste good. Now consider their excellent nutritional profile: potatoes are fat-free, sodium-free, and cholesterol-free. A medium-size potato (5.3 ounces, about the size of a computer mouse) has half your day’s vitamin C requirement. Contrary to popular myth, most of the potato’s vitamins and minerals are not found in the skin. Instead, they cluster in a layer a little less than an inch under the skin. Therefore, removing the skin will not affect the spud’s nutrition. But don’t reach for the vegetable peeler just yet: If eaten with its skin, a potato has more potassium than a banana and is one of the best fiber options in the produce section.

Basic varieties
There are five basic types: yellow-fleshed, red-skinned, white, blue and Russet. They are categorized by color and by starch: less starch yields a firmer potato. The following chart outlines the differences between each variety.

The Potato Rainbow
Yellow-fleshed These dense, creamy potatoes, typified by the Yukon Gold variety, are moderately starchy, and so make excellent mashed potatoes and au gratins. They are flavorful, slightly sweet and perfect for steaming, boiling, stir-frying and pan-frying (as in hashed browns or hash).
Red-skinned Often called “new potatoes,” these spuds have a vibrant red skin — and some, a mottled red skin. They have a mild, earthy taste and are the least starchy of any variety, so they’re best roasted with olive oil and herbs. Because they hold up well, they’re also great in potato salads.
White potatoes Perhaps the most versatile potato, these are available in round little balls or long fingerlings (not named for fingers but for little German fish). They should not be confused with larger Russets; white potatoes, like Irish creamers, are always small with a creamy white or pale beige skin. Use them for salads, mashed potatoes, oven fries and any dish that requires boiled or steamed potatoes.
Blue potatoes Closely related to the original potatoes from South America, blues are actually available in a range of colors: blue, violet, purple or lavender. These fairly starchy potatoes have a nutty, earthy taste. They are good roasted or mixed into doughs (bread, muffin or even tamale).
Russets Sometimes called Idaho or baking potatoes, Russets are the starchiest (and thus the fluffiest) potatoes and have thick, netted-brown skins. They make fluffy mashed potatoes and classic baked potatoes as well as great French fries. Their skin is so thick and chewy that these are the only potatoes that can be turned into potato skins. Because of their dry, starchy texture, they are also the only potatoes that can create gnocchi or potato noodles.

Best-ever mashed potatoes
Here’s a shock: the microwave actually makes the best mashed potatoes.

1. Wash (but do not dry) 4 or 5 medium Russet or yellow-fleshed potatoes. Do not prick or peel them. Place them in a large, microwave-safe bowl with a lid that has an open vent hole — or cover the microwave-safe bowl with plastic wrap and then poke a small hole in the wrap.

2. Microwave on high for 8 minutes (total) without disturbing.

3. Remove from microwave — be careful of hot steam — take off the lid or plastic wrap, and mash with an electric mixer at medium speed or a hand-held potato masher adding some skim milk, fat-free chicken or vegetable broth, a little butter or olive oil and/or some Dijon mustard and herbs.

 

© 2012 Weight Watchers International, Inc. © 2012 WeightWatchers.com, Inc. All rights reserved. WEIGHT WATCHERS and PointsPlus® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Five Green Tips to Eat Organic and Local Without Breaking Your Food Budget

by Anne Englebert on March 5, 2012

Eating organic has lots of benefits compared to conventional food; it is healthier for you and better for the environment. However, the price for enjoying the freshness and goodness of organic vegetables and fruits can often be quite expensive if you don’t know the right way or places to buy them on the cheap. Here are five green tips that will help you to eat organic and local without breaking your food budget:

1-  Shop at Local Farmers’ Markets: The farmer’s market is a great source of local and fresh organic produce at great prices. Similarly eating local straight from the farmer will reduce your carbon footprint as these products do not travel from all over the world to end up on your plate. The farmers present on local farmers’ markets come only from a maximum distance of 100-miles.  Moreover, eating organic food from local farms is also a way to support the local economy of your community as the large majority of organic farms are small farms. You can easily find local Farmers Markets nearby by simply typing the name of your city along with “farmers market” into your search engine. You can also use the website Local Harvest that lists every place where you will be able to buy cheap organic foods.

2- Receive an organic basket of seasonal vegetables and fruits: Organic vegetables and fruits are often cheapest during the times in which they are most abundant. You can save even more money on organic food by joining a Community-Supported Agriculture (CSA) program.  The program can supply you with seasonal food directly from local farms on a weekly basis. A farmer offers a certain number of “shares” to the public, and these shares consist of a basket of vegetables, but other farms products can be included. Whatever the farm grows each week, you get your share of the yield. However, you can’t choose exactly what you want, you get what the farms grows. So as long as you’re not picky, you will always get the best seasonal produce for the cost of conventional produce in the grocery store or even cheaper. For fruits and vegetables that you do not like or have allergies to, most CSAs allow you to list the items that you do not want to receive.

3- Join an Organic Food Buying Club or an organic food Co-Op: A food cooperative or a buying club are a great way to get the organic produce you want on the cheap. Local co-ops typically works by gathering people who all want to take advantage of bulk buys as well as sharing the cost and savings.  Then the co-op is responsible for contacting local farms, distributors, or other sources to get the best prices on bulk orders and order accordingly for the entire group. After the produce is delivered, it’s divided up equally amongst the members. The best website to find food co-ops near you is Weston A. Price Foundation Local Chapters that only lists active co-ops.

4- Buy organic food directly from the farm: If you have more time or you are not living too far away from an organic farm, go visit the farmers and their farms yourself. You can directly check with them the quality of what you buy — either organic vegetables or organic meats. It is perhaps not the best option to save money, however, going directly to the farm can give you some great discounts! Go on Eat Wild Farm Directory to find local farmers that offer a variety of meats or on Local Harvest for organic vegetables.

5- Grow Your Own Organic Vegetable Garden: The cheapest way for getting healthy, fresh, organic vegetables and fruits is to start your own kitchen garden. It’s a great option to get extremely fresh foods on the cheap while spending time outside and working in your garden with your family. Even the first Lady Michelle Obama started a garden at the White House in 2009, so why not you?

Thanks to these options, you can now avoid paying a premium for organic produce and easily find cheap organic foods in the way you prefer that is most convenient for you and your family.

What’s St. Patrick’s Day without Corned Beef and Cabbage?!

What’s St. Patrick’s Day without Corned Beef and Cabbage?! (recipe).

Another Veggie Tale

Source: so i did it myself, Another Veggie Tale.

Crispy Oven-Fried Sweet Potatoes (new and improved)

Source: HOT, CHEAP, & EASY, Crispy Oven-Fried Sweet Potatoes (new and improved).

Please also go to Organic Produce>Recipes.

Sweet potato pudding: delicious, nutritious, and better than it sounds

Source: Making Fit Happen.

Please also see Organic Produce>Recipes.

The down side of not eating organic: “Parkinson’s Alley” – Sierra Magazine

Dec 18, 2011 – Recent studies have found statistical links between pesticide use and an outbreak of Parkinson’s disease in California farm towns. Researchers even know which chemicals are the likely culprits. What’s the government doing about it? Not much….more

Diagnosed with early-onset Parkinson’s, Bruce McDermott was forced to retire as Visalia’s police chief after his arm shook so uncontrollably during a swearing-in ceremony that people thought he was waving hello.

Why Cook Organic?

There is no better reason to cook organic then for the main fact that it is so much healthier for you. Organic foods are free of man-made chemicals, poisons, and pesticides. The best food choices for your health are simple and fresh organic foods that are cooked to maintain their vital nutrients. When you eat organic, you are supporting not just your own health but also that of the eco-systems where the organic produce was raised.

Unlike commercial farms that typically focus on one or two commodities that strip the soil of vital nutrients, organic farms tend to grow a variety of crops. This helps to maintain the health and diversity of the soil. Organic farming methods make for sustainable agriculture that protects people (consumers and workers), environments, and wildlife from the harmful impact of dangerous chemicals. By supporting organic farming we create awareness in our community about the health and social benefits of green cuisine.

‘Certified organic’ means that the food item was grown in compliance with organic standards as set by one of the organic regulatory agencies.

Consider cooking more meals with ingredients that are cultivated with cleaner resources that require less maintenance. Fish caught in the wild use fewer resources and as long as they are caught in an ecologically sound way (i.e. one that prevents the incidences of by-catch), the process will not disturb natural ecosystems. Fish that are farmed in pens, like salmon, pollute the ocean environment with their own waste. Cultivating vegetable matter requires fewer resources on average than, say, producing meat, which requires immense amounts of water, grass, land, and labor.

Food is a gift from the earth to our bodies – we need it to stay alive, to play, to work, even sleep. When we choose quality, fresh, live food, we can accomplish extraordinary things every day. When we eat natural food grown with sunshine, we are putting long lasting ‘clean’ energy and life into our bodies.

Most people readily associate green cuisine with cooking vegan or vegetable foods, but green cooking is more about cooking in a sustainable and socially responsible manner. Are you a pasta lover? If you use water, vegetable broth, or chicken stock to cook rice or pasta, try not to waste the excess by throwing it out-leftover broth makes an ideal base for a soup. You can even pour it into your houseplants which are as eager for organic nutrients as we are. The same goes for leftovers that can be fed to plants or composted just as easily.

Today you can use your outdoor space to create a level of self-sufficiency by growing your own herbs and vegetables. You don’t need to be an expert gardener or have a massive garden or greenhouse to start making use of your own green fingers. Even apartment-dwellers will be amazed by how much green food can be grown in a relatively small space. All you need is a window-box, sunshine, and plenty of positive dedication-bon appetit!

When you purchase organic beef and other varieties of sustainable meat, you can rest assured that these are free from antibiotics or synthetic hormones, and that the animal grown to produce the meat was not fed genetically modified feed. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.

Many people claim that organic food tastes better, and that they feel a noticeable boost in their overall health and energy level when the majority of the food they consume is organic. Great nutrition means maximizing on the freshest and most pure ingredients, drinking clean water, and listening to the feedback that your body gives you. It means eliminating or minimizing preservatives, synthetic chemicals, refined sugars, refined (empty) carbohydrates, saturated fats and acidic foods. It means being kind to ourselves and giving our bodies food that it can easily digest, only in quantities that it requires and which gives us the greatest possible energy for our busy and demanding lives.

Buy, cook and eat healthy, local, organic foods.

Consuming organic and/or fresh fruits, vegetables, nuts, seeds, legumes, grains and water every day is the best advantage that you can give your body and your family.

Diane Bixler

Article Source: http://EzineArticles.com/1856611

What is organic food? A brief history of organic food. by Paul Callaghan

A Definition of Organic Food

There is a lot a talk these days about living healthier, greener, more sustainable lifestyles. One of the key things suggested is for us to eat organic food. But what is organic food?

That font of all 21^st Century knowledge, Wikipedia, defines organic foods as:

those that are produced using environmentally sound methods that do not involve modern synthetic inputs such as pesticides and chemical fertilizers, do not contain genetically modified organisms, and are not processed using irradiation, industrial solvents, or chemical food additives.

You know, food like your great-grandparents used to grow. Before the oil companies recycled everything into plastic containers for us.

A Brief History of Organic Food

Until the early part of the 20^th Century pretty much all the food grown across the world was organic. It wasn’t called organic food – it was just food. Nobody had thought of putting chemicals into soil and sprays to enhance crop growth and yield. And genetic engineering took place over generations as farmers selectively bred to improve their stock or their seeds.

With the rise of the petro-chemical industries in the early 1900s, agricultural research became focused very much on the chemicals that are needed for plant and animal growth. That these chemicals come from finite resources, most often as by-products of oil refining, was rarely thought of. That they could cause other problems was seldom recognized until the problems became too big to ignore.

In the 1930s there was a reaction against the use of chemical additives in people’s food. It was led, in part, by Rudolf Steiner who also designed an educational system based on his holistic and sustainable outlook. These early organic farmers and foodies laid the foundations for today’s interest in sustainable lifestyles.

How Can You Be Sure That Your Food is Organic?

The early followers of organics were often dismissed as anti-scientific cranks. Nowadays, organic production is one of the fastest growing sectors of agriculture, and there are millions of dollars being spent to research more sustainable farming methods. But, unfortunately, organics still account for a minority of the foods grown. In 2008, less than 1% of agricultural and pastoral land in the US was certified organic.

Most nations have a government regulated system that certifies that those people who claim to be selling organic produce are actually doing so. It will vary from country to country, but most systems will be affiliated with the international umbrella organization IFOAM. You can check with IFOAM to make sure that the organic accreditation is actually recognized.

Sources

1. http://www.ers.usda.gov/Data/Organic/

2. http://en.wikipedia.org/wiki/Organic_food

3. http://www.ifoam.org/

4. http://world.edu/worldedu_posts/organic-food-history-organic-food/