Potatoes
Potatoes
Potatoes are one of the most widely enjoyed and versatile vegetables in the world. Mild in flavor, hearty in texture, and adaptable to a wide variety of cooking methods, potatoes are a staple ingredient in kitchens everywhere. At Benefit Market, our potatoes are a dependable choice for family meals, quick sides, and creative recipes that nourish and satisfy.
Nutritional Benefits
Potatoes are a nutrient-dense vegetable packed with energy, vitamins, and minerals. A medium potato with the skin on contains about 110 calories, offers 2 grams of fiber, and provides more potassium than a banana—around 620 milligrams. Potassium is essential for muscle function, heart health, and maintaining fluid balance.
Potatoes are also a good source of vitamin C, supporting immune health and aiding in collagen formation for skin and tissue repair. They contain vitamin B6, which plays a role in brain development and helps convert food into energy.
Contrary to common belief, potatoes are not inherently unhealthy. When prepared without excessive butter, oil, or heavy toppings, they are a naturally fat-free, cholesterol-free, and low-sodium food that can be part of a balanced diet.
Serving Tips
Potatoes are incredibly flexible and can be prepared in countless ways. For a simple and wholesome dish, bake whole potatoes and top with plain Greek yogurt, chopped herbs, and a sprinkle of sea salt. Roasted potatoes, cut into cubes and tossed with olive oil and herbs, make a flavorful and easy side dish for any meal.
Mashed potatoes can be made more nutrient-rich by leaving the skins on and blending with low-fat milk or broth instead of heavy cream. Try seasoning with garlic, rosemary, or pepper for added depth.
Boiled potatoes are a great base for potato salads. Use a light dressing made with olive oil, mustard, or vinegar and mix in vegetables for color and crunch. You can also slice or shred potatoes to pan-fry or bake into hash browns, casseroles, or gratins.
For soups and stews, potatoes add body and substance, complementing both plant-based and meat-based broths. Sweet potatoes and purple potatoes are great alternatives that offer different flavor notes and additional antioxidants.
Health Suggestions
To get the most nutritional value from potatoes, cook them with the skin on. The skin contains fiber and contributes to feelings of fullness, supporting digestive health and weight management.
Avoid deep-frying or loading potatoes with butter, sour cream, and cheese on a regular basis. Instead, focus on roasting, baking, or steaming with heart-healthy fats and fresh seasonings.
Combine potatoes with vegetables, lean proteins, or legumes for balanced meals. For example, pair roasted potatoes with grilled chicken and a green salad, or add diced potatoes to vegetable soup for a comforting and nutritious dish.
At Benefit Market, our potatoes are a kitchen essential that support health, variety, and satisfaction. Whether you’re cooking a quick side or a hearty main dish, potatoes offer the versatility and nourishment you need for everyday meals.
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