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Jicama (pronounced with an ‘h’ not a ‘j’) might be another one of those vegetables that has not yet made it to your grocery cart. Jicama may also be referred to as Mexican potato, Mexican turnip, or yam bean. This bulbous root is a member of the bean/pea family Pachyrhizus erosus, that grows underground from a vine that can reach a height of 13 feet or more if given good support. The largest jicama on record reached 51 pounds, though when you shop, you will want to look for one in the two-to-three-pound range. Jicama is believed to have originated in the Andes Mountain region, with evidence in archaeological sites dating back to 3000 BC. The Spanish introduced the vegetable to Asia in the 17th century. Cultivation and production continued to spread throughout South and Central America into Mexico where it is harvested from November to May. There is also jicama production in Texas, Florida, Hawaii, and Puerto Rico. Jicama looks similar to a potato, with a rough brown exterior and crisp white interior. Though the interior texture may resemble a potato, jicama has a more broad palate of nutrients. Even with its slightly sweet taste, jicama has more complex carbohydrates and fiber, making it a good carb choice for someone monitoring their blood sugar. Jicama is also a good source of Vitamin C and numerous B vitamins, as well as the minerals magnesium, potassium, manganese, zinc, and calcium. Inulin, a type of fiber found in jicama, works as a prebiotic to support gut health, and also works with minerals like calcium, potassium, and magnesium to support bone health. When choosing jicama at the store, look for those that are firm and solid for their size. Avoid cracked or discolored vegetables and consider that any vegetable over 4 pounds may be more fibrous than desired. Once peeled, jicama make a nice addition to a salad with the crunchy texture and neutral flavor. They can also be cooked like a potato in mashed or fried methods or even in a stir-fry as a water chestnut substitute. A common snack south of the border is to cut jicama into sticks (like French fries) and eat raw with chili powder and lime juice. The salad recipe below adds those southwest flavors to a colorful array of vegetables, resulting in a dish that is pleasing to the eyes and the palate! Jicama and Black Bean Salad (makes 10 servings) Ingredients: 1 small jicama, peeled and diced – about 1 cup 1/2 cup chopped red bell pepper 1/2 cup diced sweet onion 2 tablespoons finely chopped jalapeno pepper (seeds removed) 1 can (15-ounces) black beans (drained and rinsed) 1 cup frozen corn ¼ cup mashed avocado 2 tablespoons olive oil 2 tablespoons apple cider vinegar 1 tablespoon lime juice 1 teaspoon ground cumin Salt and ground black pepper, if desired 2 tablespoons chopped fresh cilantro Directions:
Nutrition information: Calories: 88, Total Fat: 5g, Saturated Fat: .7g, Sodium: 65mg, Carbohydrates: 10.2g, Fiber: 2.9g, Protein: 2g Recipe adapted from Iowa State University Spend Smart Eat Smart, analyzed by verywellfit.com 
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Winter squash, tubers and root vegetables are in great abundance this time of year. Another not-so-common winter root vegetable is parsnips. A member of the Apiaceae family, parsnips are a ‘cousin’ to carrots and share their long taproot characteristic, though they tend to grow larger and thicker. The creamy white vegetable also has a central ‘core’ that can become tough as it grows to full maturity and may need to be trimmed down prior to preparation. Parsnips have a sweet, earthy flavor that is not fully developed until the roots have been exposed to near-freezing temperatures for 2 to 4 weeks in the fall and early winter. This cold-weather growth results in the starches changing into sugar. Parsnips are believed to be native to the eastern Mediterranean region. In Roman times the parsnip was regarded to have medicinal as well as food value. While there is no evidence that the Greeks and Romans cultivated parsnips, they commonly used wild ones for food. The British colonists introduced parsnips to North American in the 1600’s. Parsnips are grown primarily in northern states, with Michigan, New York, Washington, and Oregon leading in production in the US. Parsnips, bring a variety of nutrients to the table, including Vitamins C, E, and K, folic acid, potassium, magnesium and both soluble and insoluble fiber. These nutrients support cardiovascular, immune, and digestive health, aid in wound healing, and reduces the risk of neural tube defects in developing babies in utero. A diet rich in fruits and vegetables can reduce the risk of many chronic diseases. Before the cultivation of sugar beets and cane sugar, parsnips were commonly used as sweetener. Roasting parsnips brings out the natural sweetness of the vegetable and is a common preparation method. Cutting parsnips into strips (resembling french fries) and combining with similarly cut carrots makes for a tasty side dish when tossed with olive oil and roasted in a 400-degree oven. Boiling parsnips with potatoes and mashing them together will give your mashed potatoes a tasty surprise for your holiday table. For a sweet and savory combination, try this roasted ‘root and fruit’ combination. Maple Roasted Parsnips (6 servings) 1 ½ cups parsnips, peeled and chopped 1 ½ cups sweet potatoes, peeled and chopped 1 cup apple, chopped (Fuji or Gala are good) 1 tablespoon canola oil 1 tablespoon maple syrup 1 teaspoon curry powder 1 tablespoon balsamic vinegar
Nutrition information: Calories: 120, Total Fat: 2.5g, Saturated Fat: .2g, Sodium: 7mg, Carbohydrates: 25g, Fiber: 3.5g, Protein: 1g Recipe adapted from Seasonal and Simple, analyzed by verywellfit.com by Linda Geist, University of Missouri Extension A century ago, poinsettia was added to Santa’s “naughty” list, but the plant’s reputation for being poisonous is unfortunate, says University of Missouri Extension horticulturist David Trinklein. Its pretty bracts and leaves pose no danger to people and pets, other than possible allergic reactions. The myth that poinsettia is toxic can be traced back to a 1919 incident in Hawaii involving the death of a 2-year-old child, presumably after eating poinsettia leaves. Later, it was revealed that the child died from other causes and poinsettia was not involved. However, the damage to poinsettia’s reputation was done and word of its toxicity spread quickly. “You cannot un-ring a bell,” Trinklein said. “Once a myth gains traction, dispelling it becomes quite a challenge.” Modern-day media unfortunately often continue to include poinsettia on lists of toxic holiday plants, he said. In a 1971 study funded by the Society of American Florists, scientists at Ohio State University fed lab rats “extraordinarily high doses of various portions of the poinsettia.” A human would have to devour several pounds of poinsettia to get an equivalent dose. Yet the rats appeared to be fine. Scientists observed “no mortality, no symptoms of toxicity nor any changes in dietary intake or general behavior pattern.” In the 1990s, researchers at Carnegie Mellon University in Pittsburgh analyzed almost 23,000 cases of poinsettia ingestion reported by poison control centers. More than 92% of patients showed no ill effects at all, and no one died or became critically ill. However, Trinklein notes that poinsettia’s sap, which has several proteins in common with natural latex rubber, can cause allergic skin reactions. Therefore, the plants should be kept out of the reach of children. Of bracts and cyathia Poinsettia remains the nation’s top-selling potted flowering plant. The fact they are sold only in a narrow span of time between Thanksgiving and Christmas is testimony to Americans’ admiration for the plant, Trinklein said. The colorful part of the poinsettia that we enjoy isn’t a flower. What look like petals are specialized leaves called bracts. The true flowers, called cyathia (from the Greek for “cup”), are the small, yellow structures in the center of the bracts. When choosing a poinsettia plant, look closely at the cyathia. Their presence indicates the plant is still young. If the cyathia are missing, it’s likely the plant is past its prime. Also, check leaves and bracts for wilting, which could indicate root problems, Trinklein said. Examine the underside of the leaves for insect infestation or damage. Sun, little water Proper care helps the poinsettia stay vibrant throughout the holiday season. Two things are key: Place them in bright, indirect light and avoid overwatering. If your plants came wrapped in decorative foil, make sure there’s a hole in the foil so water can drain. Water if the pot feels light when you pick it up. If the soil’s surface is clammy or moist to the touch, wait to water. Fertilizer and plant food are unnecessary. Poinsettia plants can bloom another holiday season for those up to the challenge, said Trinklein. For information on how to save and rebloom a poinsettia plant, visit- https://extension.missouri.edu/news/poinsettias-can-bloom-again-next-year-with-tlc-2966  The poinsettia's small flowers are surrounded by colorful leaves called bracts. Photo by Scott Bauer, USDA Agricultural Research Service. 
Apples and autumn go together like peanut butter and jelly—or maybe apple butter? I have many fond memories – as a child and as an adult – that coincide with apple harvest. Growing up in south-central Kansas, we had a couple prolific Jonathan apple trees on our farm were usually ready to pick in September. There were many years during my adolescence that my brothers and their friends would load up their pockets with apples while they were loading up livestock to go to the Kansas State Fair. Decades years later, as a mom, my own children looked forward to apple picking at local orchards in northwest Missouri and northeast Kansas. Apples, like many fruits, are a good source of vitamin C, potassium, and fiber. The antioxidant properties of Vitamin C help to reduce your risk of heart disease and certain cancers. Vitamin C also helps in reducing bruising, aids in wound healing and helps in overall skin and gum health. Potassium is an important mineral in regulating blood pressure. Apples contain both soluble and insoluble fiber, which is beneficial in controlling cholesterol as well as digestive and bowel health. Some of the more common fall apple varieties for our region are Braeburn, Fuji, Granny Smith, and Winesap. When selecting Braeburn apples, look for large, firm red fruit. These apples have a well-balanced flavor and are best for fresh eating. While Fuji apples might not always be the most attractive red apple, they are very sweet and juicy, making them a great choice for fresh eating. The ever-popular green Granny Smith apple is known for its firm, crisp texture and sweet-tart flavor and is good for fresh eating, salads, or processing. Winesap apples are considered by some people to be the red equivalent to Granny Smiths, as they are equally crisp and tart, making them good choices for fresh eating, salads, or processing. A fun way to celebrate apple harvest this fall is to join in the Missouri Crunch Off, a collaborative event between MU Extension, Missouri Department of Agriculture, Department of Health and Senior Services, and Department of Elementary and Secondary Education. This event commemorates Farm to School month and promotes locally grown produce. While this effort started with schools, it has grown beyond the educational sector and even has a multi-state competition of sorts. Gather your students, coworkers, community members and local food enthusiasts to crunch into Missouri Grown apples or other produce during the month of October. You can learn more at https://dese.mo.gov/media/pdf/missouri-crunch-2022 If you are simply looking for new ways to enjoy apples, you might want to try this muffin recipe. Full of whole grains, fruit, and nuts, they are a great ‘grab and go’ breakfast or even a treat for the teacher’s lounge or breakroom at work. Apple Oatmeal Muffins (9 servings, 2 muffins each) 2 ¼ c water 2 ½ c rolled oats 3 eggs 2 tablespoons canola oil ¼ c skim milk 1 teaspoon vanilla extract 6 tablespoons brown sugar, divided 1 teaspoon baking powder 2 teaspoons cinnamon, divided ¼ teaspoon cloves 2 medium apples, finely chopped ¼ c chopped dried cranberries ¼ c chopped walnuts 2 tablespoons ground flax seed
Nutrition information: Calories: 215, Total Fat: 8.5g, Saturated Fat: 1g, Sodium: 30mg, Carbohydrates: 29g, Fiber: 4.5g, Protein: 6g Recipe adapted from Seasonal and Simple, analyzed by verywellfit.com 
Along with the usual assortment of tomatoes that we are accustomed to planting, this year our garden includes a ‘cousin’ that we sometimes have difficulty locating when it is time to plant– tomatillos. This weedy-looking plant tries its best to take over the space while we try to just keep it contained! The tomatillo is native to Central American where it grew wild (hence its desire to spread) and was domesticated in Mexico where it has been grown as a food crop for hundreds of years. Tomatillos are also known as husk tomatoes, Mexican green tomatoes, Mexican ground cherry, and strawberry tomatoes. They are a member of the nightshade (Solanaceae) family, as are tomatoes, potatoes, eggplant, and peppers. The outer paper-like husk of the tomatillo resembles a Chinese lantern and acts as a sort of protection to the fruit inside. Tomatillos are ripe when the fruit fills and splits the husk, however the fruit itself should be green and firm. Fruit that is yellow will tend to a sweeter flavor, rather than the characteristic tart flavor expected of a tomatillo. After peeling the husk away, the tomatillo will be sticky, which is normal and easily washed away. Tomatillos are rich in Vitamins C and K, which provide immune support and help our bodies heal from injury. They also provide niacin that helps our body turn carbohydrates in to energy and potassium that aids in muscle contraction and regulation of blood pressure. Of course, as with all fruits and vegetables, there is also fiber which aids in digestive health. As a traditional part of Mexican cooking, tomatillos are often found in stews, moles, and salsas. For a quick fresh green salsa, sauté 2 cups chopped tomatillos, ½ cup diced onion, ½ cup diced green chili, and 1 minced garlic clove in 2 tbsp. oil. Add ¼ cup of water and heat until the vegetables are soft. Purée mixture in a blender and add 2 tablespoons chopped fresh cilantro if desired. If you have an abundance of tomatillos (like I am expecting) the recipe below is our favorite to preserve some of that garden goodness to enjoy long past garden season. Green Tomatillo Salsa (Makes about 5 pints) Ingredients: 5 cups chopped tomatillos 1-½ cups seeded, chopped long green chiles ½ cup seeded, finely chopped jalapeño peppers 4 cups chopped onions 1 cup bottled lemon or lime juice 6 cloves garlic, finely chopped 1 tablespoon ground cumin (optional) 3 tablespoons dried oregano leaves (optional) 1 tablespoon salt 1 teaspoon black pepper Instructions: Wash hands, work surfaces, and equipment with warm, soapy water. Preparing Tomatillos: Remove the dry outer husks from tomatillos; wash thoroughly. They do not need to be peeled or seeded. Chop tomatillos. Preparing Peppers: (Wear plastic or rubber gloves and do not touch your face while handling or cutting hot peppers. If you do not wear gloves, wash hands thoroughly with soap and water before touching your face or eyes.) If you choose to peel chiles, slit each pepper along the side to allow steam to escape. Peel using one of these two methods: Oven or broiler method - Place chiles in a hot oven (400°F) or broiler for 6 to 8 minutes until skins blister. Range-top method - Cover hot burner (either gas or electric) with heavy wire mesh. Place peppers on burner for several minutes until skins blister. After blistering skins, place peppers in a pan and cover with a damp cloth. Cool several minutes; slip off skins. Discard seeds and chop peppers. Combine all ingredients in a large saucepan and stir frequently over high heat until mixture begins to boil, then reduce heat and simmer for 2O minutes, stirring occasionally. Ladle hot into clean, hot pint jars, leaving ½-inch headspace. Remove air bubbles and adjust headspace if needed. Wipe rims of jars with a dampened, clean paper towel; apply two-piece metal canning lids. Process in a boiling water canner for 15 minutes (adjust for altitudes above 1000 feet as recommended). When time is up, turn off heat, remove canner lid, and let jars sit in water for 5 minutes more. Remove jars and let sit undisturbed on counter for 24 hours, checking for vacuum seal after 2 hours. Visit the National Center for Home Food Preservation for more information and safe, tested recipes like this one. https://nchfp.uga.edu/how/can_salsa/tomatillo_green_salsa.html Nutrition information: (2 tablespoons) Calories: 10, Total Fat: 0g, Saturated Fat: 0g, Sodium: 89mg, Carbohydrates: 2.5g, Fiber: 0g, Protein: 0g by Cathy Bylinowski, Horticulture Instructor, University of Missouri Extension September is a busy month for gardeners. If you have a vegetable garden, this month is often when you have a bountiful harvest of tomatoes, peppers, and eggplants. And by the end of the month, it’s time for the sweet potato harvest. Be sure to cut the green vines off the sweet potatoes 2-3 days before digging them up to help toughen the skins and prevent damage to the sweet potato. The less damage they have to the skin, the longer they will last in storage. Have you ever grown garlic? Garlic is used in salad dressings, marinades, sauces and as a flavoring agent for meats, veggies and soups! It also has several health benefits. Learn to grow your own garlic! Join the free class online, on September 20, 6-8pm. Topics include: • when to plant • nutrient, weed & pest management • harvesting and storage This virtual workshop provides research-based information for gardeners about garlic production cultural practices, right planting time in Missouri, and selection of good planting stock. This program also provides information about nutrient, weed and pest management. Participants will learn about harvesting, storage and marketing. Cost: Free Contact: Field Specialist in Horticulture Dhruba Dhakal, dhakald@missouri.edu , 573-581-3231 to join the class. Other September gardening tasks include the following: Ornamentals:
Lawns:
Veggies:
Portions of this article were reprinted from the MU Extension Lawn and Garden newsletter. Please feel free to contact Horticulture Instructor Cathy Bylinowski, bylinowskic@missouri.edu if you have more gardening questions.   Denise Sullivan, Nutrition & Health Education Specialist, MU Extension-Jackson County Cucumbers are a popular summer vegetable that many people include in their garden or market basket. Cucumbers are a high-water content member of the squash family and are about 96% water, which makes them a very low-calorie food – about 8 calories per half cup. They are also low in sodium, and are good sources of potassium, magnesium, vitamin K and fiber. Potassium is a nutrient that is important in maintaining healthy blood pressure, while magnesium and Vitamin K play a role in bone health. The type of fiber in cucumbers is beneficial in both digestive and cardiovascular health and helps to create a feeling of satiety. Since most of the nutrients are in the skin, eating cucumbers with the peel provides the most nutritional benefit. There are two main types of cucumbers: slicing and pickling types. The most common slicing cucumbers are standard garden cucumbers. Theses cucumbers have larger, soft, edible seeds; however, some people choose to remove them. To retain moisture, it is common for food processors to coat the skin of the cucumber with food grade wax. English or Persian cucumbers are also slicing cucumbers and are sometimes referred to as gourmet, ‘burpless’, or seedless cucumbers. These varieties are longer and thinner than standard cucumbers, have seeds that are very small, and are usually shrink-wrapped to seal in moisture. Slicing cucumbers range in size from 7 to 12 inches or longer depending on variety. Pickling cucumbers tend to be smaller, with a thinner, often bumpy skin. Gherkins are one of the most common pickling cucumbers and their small 3-4 inch size makes them perfect for whole pickles. Kirby cucumbers grow to be 5-6 inches and are good for pickling or snacking whole. Standard garden cucumbers can be used for pickling, particularly for relish, however because burpless cucumbers result in a less desirable finished product, they are not recommended for pickling. Making cucumbers into pickles can be done with either a quick process, taking just a few hours or a fermentation process, which takes several days to weeks. When choosing a pickling method, be sure to select a process that uses current research methods and food preservation recommendations. If you are uncertain of where to look for canning methods, you might start with print resources and the online food preservation course offered by University of Missouri Extension that can be found here: https://extension.missouri.edu/courses/103256-food-preservation-2022 When selecting cucumbers, choose slender, firm, green produce without wrinkles or soft spots. For optimal freshness, store unwashed for up to one week in a moisture proof bag. As with all fresh produce, wash before preparation and serving. Adding white vinegar to water and soaking cucumbers for five minutes prior to a gentle scrub with a vegetable brush can help dissolve any wax used in commercial processing. To remove the seeds, if desired, cut the cucumber in half lengthwise and scoop the seeds with a teaspoon. Cucumbers make a delicious crunchy snack – with or without a dip – and a tasty addition to a salad. The recipe below combines vibrant colors, textures and flavors and is delicious served with grilled chicken or fish and is a wonderful way to add more plants on your plate! Cucumber Blueberry Salad (Makes 4 servings) Vinaigrette: 2 tablespoons extra virgin olive oil 2 tablespoons white balsamic (or other) vinegar 1 tablespoon lime juice, freshly squeezed or bottled 1 teaspoon sugar 1/4 teaspoon salt 1/8 teaspoon pepper Salad: 4 slices whole grain bread 1 cup fresh blueberries 1 medium English cucumber, cut into small chunks 4 cups fresh arugula 1/4 medium red onion, thinly sliced 1/4 cup crumbled reduced-fat Feta cheese 2 tablespoons coarsely chopped walnuts, toasted Directions
Nutrition Information: Calories: 212, Total Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 368 mg, Total Carbohydrate: 24 g, Dietary Fiber: 4 g, Total Sugars: 10 g, Protein: 7 g Recipe from USDA Mixing Bowl by Cathy Bylinowski, M.S. Horticulture, Horticulture Instructor, University of Missouri Extension- Jackson County, MO August looks like it will be hot. Even with challenging weather conditions, there are many important gardening activities we can do this month. Outdoor Flowering Plants and Ornamentals
Edible/Vegetable Gardening
Fruits Production
Turfgrass
Have an abundance of zucchini this summer? Here’s a tasty way to use extra: Chocolate Chip Zucchini Muffins INGREDIENTS 2 cups whole wheat flour 2 teaspoons baking powder 1/2 teaspoon baking soda 2 teaspoons cinnamon 1/2 cup unsweetened applesauce 1/4 cup oil (canola, olive, or vegetable) 1/4 cup nonfat milk 1 banana, mashed 1/4 cup brown sugar 1 cup zucchini, washed and shredded (about 1/2 large unpeeled zucchini) 1/4 cup chocolate chips INSTRUCTIONS
The month’s plant is another example that begs the question ‘is it a vegetable or fruit’? Botanically speaking, rhubarb is a considered a vegetable, though it is more commonly used as a fruit in culinary preparations such as desserts or sweet spreads -- with a fair amount of sugar added. To add to the confusion, in 1947 the U.S. Customs court in Buffalo, N.Y., legally classified rhubarb as fruit.
Though the origin of rhubarb is uncertain, it was commonly used in Asia over 2,000 years ago for its medicinal qualities. It was not until the 18th century that rhubarb was grown for culinary purposes in Britain and America. Rhubarb is a perennial plant in the Polygonaceae family, more commonly known as buckwheat. Rhubarb leaves contain a toxic compound that acts as a natural insecticide. This is the reason that the leaves are not fit for human consumption and only the rhubarb stalk is edible. Rhubarb ranges in color from light green to deep red depending on the variety, with a texture that is resemblant of celery. Typically, the deeper red a rhubarb stalk is, the less tart it will be. Rhubarb is a nutrition powerhouse, with over 40 nutrient compounds present. A 1 cup serving provides about 25% of the daily value of Vitamin K, as well as Vitamins A and C, potassium, and dietary fiber, with under 30 calories. The high level of vitamin K should be considered by anyone on blood thinners, as it can intensify the effects of the medication. Beyond the vitamins and minerals, numerous phytochemicals provide additional health benefits including anti-inflammation and aiding in the prevention of cardiovascular disease and cancer. Rhubarb also contains about 15% of the daily value of calcium, however not in a form that is readily absorbed by the body. Calcium oxalate, the form found in rhubarb, may lead to the buildup of oxalate crystals in different organs, including the kidneys, which can increase risk of kidney stones. Rhubarb’s high acidity, which is atypical for vegetables, is mostly due to malic acid. Malic acid is one of the most abundant acids in plants and contributes to the sour taste of many fruits and vegetables. For this reason, rhubarb can be safely processed as a high acid food using a boiling water bath process, as opposed to the pressure canned process required for most vegetables. Rhubarb’s tart flavor requires a sweet helper and strawberries are a popular choice (and a personal favorite of mine) but the use of blueberries in the recipe below results in an exquisite blend of colors, flavors, and textures. Rhubarb & Blueberry Crisp (makes 9 servings) Topping 1/4 cup packed brown sugar 1/2 cup all-purpose flour 1/2 cup old fashioned rolled oats 2 tablespoons ground flax seed 1/4 cup margarine or butter, melted Fruit Filling 3 cups chopped rhubarb 3 cups blueberries 2 tablespoons cornstarch 1/2 cup sugar 1 teaspoon cinnamon 1 cup 100% apple juice 1 teaspoon vanilla Directions
Nutrition information: Calories: 185, Total Fat: 6.7g, Saturated Fat: .9g, Sodium: 65mg, Carbohydrates: 31g, Fiber: 3.5g, Protein: 2.5g Recipe adapted from MyPlate Kitchen, analyzed by verywellfit.com
As I began pondering the topic for this month, I realized that I have never highlighted the most popular vegetable in the United States - and the world. Though there are some that would debate the fact that potatoes are worth including in the diet, potatoes are the number one vegetable in the shopping cart of more than 60% of American shoppers. Potatoes are a tuber or root vegetable, belonging to the nightshade family Solanaceae. Vegetables in this family may have inflammatory properties that cause concern for some people, though most of the population is unaffected. A greater concern is concentration of the compound solanine, which is concentrated in sprouted and green sections of the potato peel. This risk can be reduced by proper storage of potatoes in a cool, dark space with minimal light exposure. For optimum quality, store away from onions, which can encourage sprouting. Most potatoes store well for several weeks to a month, but early spring ‘new potatoes’ have a shorter storage life. Potatoes that have green areas or are shriveled or sprouted should be discarded. Potatoes originated in the Andes mountains of South America, likely in Chile or Peru, though historical evidence isn’t entirely clear. Following the conquest of the Incan Empire, Spaniards introduced the potato to Europe in the late 16th century. It took over one hundred years for the potato to become a staple crop in Europe and played a significant role in the population growth. The increased popularity in crop production and lack of diversity in plant varieties also led to plant diseases and the Great Famine in the 18th century. Potatoes made their way to the New England colonies in the late 17th century. Today, the top potato producing states are Idaho and Washington, with 15.1 billion pounds and 11 billion pounds, respectively. Production reports also reveal that 25% of the potato crop is consumed in fresh form, while 40% is used in frozen potato products and 23% in chips. Potatoes are an excellent source of vitamin C and contain more potassium than a banana. They are also a source of complex carbohydrate and fiber, particularly when the skin is eaten. The type of starch found in potatoes, resistant starch, which has been shown to be beneficial form of starch to gut health. Colored varieties, such as gold and purple also provide phytonutrients that are powerful antioxidants that combat free radicals and are beneficial in disease prevention. Because potatoes vary moisture and starch content, choosing the right potato for the preparation is key to success. High starch/low moisture potatoes like russets are best suited for baking and do not hold their form well in soups. Low starch/high moisture potatoes like most red skin potatoes make the creamiest mashed potatoes and hold their shape well for potato salad. Gold potatoes are a medium starch potato and share characteristics of both low and high starch varieties. Specialty potatoes, like purple potatoes are also a medium starch variety and suitable for most any preparation that red potatoes are. Like many foods, preparation is key to nutrient retention. Considering that more than half of potatoes consumed are in a frozen or chip form, starting from fresh is a better choice. The recipe below is a favorite preparation at my house. We like to use a medley of petite potatoes, including purple potatoes when I can find them. You can also use russet potatoes cut into strips for tasty oven fries. Perfect Herb Roasted Potatoes (makes 6 servings) vegetable cooking spray 1 pound potatoes (try Yukon gold or a mixture of colored petite new potatoes) 1 tablespoon olive oil ½ teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon rosemary ½ teaspoon thyme ¼ teaspoon salt ¼ teaspoon pepper Directions
Nutrition information: Calories: 89, Total Fat: 2.5g, Saturated Fat: .5g, Sodium: 106mg, Carbohydrates: 15g, Fiber: 1.5g, Protein: 2g Recipe adapted from MyPlate Kitchen, analyzed by verywellfit.com  |
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