Editor’s note
The following abstract describes a publication that is available for purchase or as a downloadable PDF.
Susan Mills-Gray
Easy-to-prepare recipes and tips for using potatoes are displayed in this eight-page flier. Additional seasonal recipes, ingredients, tips, and safety measures are also included.
Topics
- Potatoes
- SNAP
- Recipes
- Healthy eating
- Food preparation
- Cooking tips
Recipes
- Potato and Egg Salad
- Potato Lasagna
- Potato Cakes
- Sautéed Beet Greens
- Awesome Applesauce
- Washington Apple Energy Balls
- Tropical Beets
- Bean Salad
- Superhero Shepherd's Pie
Pages
- 8
Potato Tips
- Select firm potatoes free from wrinkles, green spots, bruises or sprouting. Sprouting is also known as eyes.
- Potatoes will keep for up to two months in a cool, dry, dark place that is well-ventilated. Do not refrigerate or wash potatoes before storing.
- Store potatoes away from onions – it causes both produce to ripen quickly and spoil.
- Do not store in the refrigerator, as the potato flesh will darken.
- Although they can freeze well when partially cooked as part of a stew or other prepared dish, do not freeze uncooked potatoes, as they turn rubbery.
- Always store cooked baked potatoes in the refrigerator. Don’t eat cooked potatoes left on the counter overnight as they may be unsafe to eat due to foodborne bacteria.
- Potatoes are a powerhouse of nutrients, packed with vitamins B and C, folic acid, potassium, iron, and fiber.
- Potatoes are a healthy choice as they do not contain fat, cholesterol, or sodium, and just a ½ cup serving of cooked potato has 70 calories.
- Most nutrients are located below the skin, wash and avoid peeling whenever possible.
Potato and Egg Salad
Yield: 8 Servings
Time: 30 Minutes
Ingredients
- 8 red potatoes, cubed
- 5 hard cooked eggs, cooled & chopped
- ½ cup chopped red or white onion
- ½ cup chopped celery
- ¾ cup mayonnaise
- 1½ tablespoons spicy or yellow mustard
- Black pepper, to taste
Instructions
- Place potatoes in a large saucepan and cover with water.
- Bring to a boil. Cook covered until tender but still firm, about 8 to 10 minutes.
- Drain potatoes and allow to cool (place in the refrigerator for about 10 minutes).
- Combine potatoes, egg, onion and celery in a large bowl.
- Stir in mayonnaise and mustard. Add black pepper to taste.
Potato Lasagna
Yield: 4-6 Servings
Time: 80 Minutes
Ingredients
- 1 egg
- 1 cup cottage cheese
- 1 cup spaghetti sauce
- 4 ounces shredded cheese
- ¼ cup grated Parmesan cheese
- 3 cups sliced baking potatoes
- 1 teaspoon oregano
Instructions
- Preheat oven to 400°F.
- Mix egg, cottage cheese, spaghetti sauce and cheeses.
- Alternate layers of potatoes and sauce mixture in a baking dish. Sprinkle oregano on top.
- Cover with foil and bake for 40 minutes. Uncover and bake for another 15 to 20 minutes or until golden brown.
- Let cool for 5 minutes before serving. Freeze individual servings in plastic wrap for a quick and easy meal later.
Potato Cakes
Enjoy these potato cakes with fat-free sour cream or fat-free yogurt and chives.
Yield: 7 Servings
Time: 25 Minutes
Ingredients
- 2 cups potatoes (cold, mashed, made from instant potato flakes or homemade leftovers)
- 1/2 cup flour (all-purpose, unsifted)
- 2 tablespoons onion (finely chopped)
- 2 tablespoons vegetable oil
Instructions
- Wash hands with soap and water.
- Put mashed potatoes into a bowl.
- Add flour and onion. Mix well.
- Pat potato mixture on a lightly floured board until 1/2 inch thick.
- Cut with a 3-inch round cutter.
- Place on a baking sheet, cover and refrigerate until just before cooking.
- Heat oil in a frying pan or griddle.
- Fry cakes over medium heat, turning to brown on both sides. Serve immediately.
Source:
https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/potato-cakes/
Sautéed Beet Greens
Don’t throw away your beet greens! The leafy tops of beets can be so tasty. In this recipe, lemon juice, vegetable oil and seasonings give them a bold flavor profile.
Yield: 3 Servings
Time: 15 Minutes
Ingredients
- 2 teaspoons vegetable oil
- 4 cups chopped beet greens (2 bunches with stems removed)
- 2 cloves garlic, minced or 1/2 teaspoon garlic powder
- 1 teaspoon lemon juice
- 1/8 teaspoon red pepper flakes
- 1 pinch salt
Instructions
- Wash hands with soap and water.
- Heat oil in a medium-sized pan over medium heat.
- Add the beet greens and garlic to the pan. Stir until just wilted, then reduce the heat to low and stir occasionally until soft, about 5 to 8 minutes.
- Stir in lemon juice, red pepper flakes and salt. Serve right away or use it in another recipe.
Source:
https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/sauteed-beet-greens
Awesome Applesauce
Yield: 6 Servings
Time: 60 Minutes
Ingredients
- 4 medium apples, peeled and cut into quarters (like Braeburn, Gala, Delicious, Jonathon, Rome)
- ½ cup apple juice
- ¼ teaspoon cinnamon
- ¼ teaspoon ground nutmeg
Instructions
- Wash hands with soap and warm water. Wash apples before preparing.
- Heat apples and juice to boiling over medium heat, stirring occasionally.
- Reduce heat and simmer uncovered for five to ten minutes, stirring occasionally to break up apples.
- Stir in cinnamon and nutmeg. Continue simmering and stir while cooking for one minute.
- Serve warm or refrigerate and serve chilled.
Source:
https://www.azhealthzone.org/recipes/awesome-applesauce/
Washington Apple Energy Balls
A perfect pick-me-up snack for any time of the day!
Yield: 4 Servings
Time: 10 Minutes
Ingredients
- 1 Washington apple (Gala), peeled and sliced
- 1 cup oat flakes, slightly toasted
- 10 pieces dates soaked in hot water
- ¼ teaspoon cinnamon powder
Instructions
- Combine apple, half cup of oat flakes, dates and cinnamon powder in a food processor. Process until the mixture turns into a sticky dough.
- Scoop into 1-tablespoon portions and roll into balls. Roll the balls in the remaining oat flakes to cover on all sides.
- Serve immediately or store in an airtight container in the fridge for up to 5 days.
Source:
https://waapple.org/recipes/washington-apple-energy-balls/
Tropical Beets
A 15-minute side dish that is tangy, sweet and earthy.
Yield: 4 Servings
Time: 20 Minutes
Ingredients
- 2 tablespoons brown sugar
- 1 tablespoon cornstarch
- ¼ teaspoon salt
- 1 can (8.75 ounces) pineapple tidbits in 100% juice
- 1 tablespoon margarine or butter
- 1 can (15 ounces) beets, sliced/drained or 6 (2” round) cooked from fresh and sliced
Instructions
- Wash hands with soap and water.
- Rinse or scrub fresh vegetables under running water before preparing.
- In a small saucepan combine sugar, cornstarch and salt. Stir in pineapple tidbits with juice.
- Cook over medium heat until the mixture boils and thickens, stirring occasionally.
- Add margarine or butter and beets. Cook until heated through, about 5 minutes. Serve warm or cold.
- Refrigerate leftovers within 2 hours.
Source:
https://foodhero.org/recipes/tropical-beets
Bean Salad
Quick, mix of beans that is dressed with a tangy vinaigrette!
Yield: 10 Servings
Time: 10 Minutes
Ingredients
- ¼ cup vinegar
- ¼ cup sugar
- 2 tablespoons vegetable oil
- ¼ teaspoon each salt and pepper (optional)
- 4 cans (15 ounces each) beans, drained and rinsed (try a mix of any type)
- 2 cups chopped vegetables (try a mix, such as onion, carrot, celery, bell pepper)
Instructions
- Wash hands with soap and water.
- Rinse or scrub fresh vegetables under running water before preparing.
- In a large bowl, mix together vinegar, sugar and oil. Add salt and pepper, if desired.
- Add beans and vegetables and gently stir to coat. Cover and refrigerate until ready to serve. For more flavor, make a day ahead.
- Refrigerate leftovers within 2 hours.
Source:
https://foodhero.org/recipes/bean-salad
Superhero Shepherd’s Pie
This classic recipe of vegetables and ground beef topped with comforting mashed potatoes.
Yield: 6 Servings
Time: 80 Minutes
Ingredients
- 2 large baking potatoes, peeled and diced
- ½ cup shredded cheddar cheese
- ½ cup 1% or nonfat milk
- ½ teaspoon salt
- ¼ teaspoon pepper
- 1 pound lean ground beef (15% fat)
- 1 teaspoon onion powder (optional)
- 3 tablespoons flour
- 4 cups frozen mixed vegetables
- 1 cup low-sodium broth (any type)
Instructions
- Wash hands with soap and water.
- Rinse or scrub fresh vegetables under running water before preparing.
- Put diced potatoes in a saucepan; add enough water to cover barely. Bring to a boil. Reduce heat and simmer, covered, for about 15 minutes or until soft.
- Drain potatoes and mash. Stir in milk, cheese, salt and pepper. Set mixture aside.
- Preheat oven to 375 degrees F.
- Brown meat in a large skillet. Add onion powder, if desired. Stir in flour and cook for 1 minute, stirring all the time.
- Add vegetables and broth. Stir until bubbly, about 5 minutes.
- Spoon vegetable mixture into an 8x8-inch square baking dish. Spread potato mixture over the top.
- Bake until hot and bubbly, about 25 minutes.
- Refrigerate leftovers within 2 hours.
Source:
https://foodhero.org/recipes/superhero-shepherds-pie