Start your Day with Delicious Nutritious Meals without Sacrificing Taste or "Comfort"

« Back | Print

Potatoes have long been lauded as America's favorite comfort food. Fortunately for potato lovers and health-conscious people, they also happen to be one of the best sources of complex carbohydrates and thus function as a great energy food.

As the eating habits of Americans face increasing scrutiny, one thing is clear: a nutritious diet is a key factor contributing to good health along with regular physical activity and a healthy lifestyle. Why not start every day with a healthy menu including Idaho Potatoes? You'll get the energy and stamina you need, plus the satisfaction of knowing you're off to a great start.

Need some inspiration? How about rustling up a tasty Idaho Potato frittata topped with freshly sautéed vegetables and a dollop of low-fat sour cream. Another breakfast favorite is a white egg omelet filled with diced Idaho Potatoes, served with a side of fruity salsa.

For these breakfast ideas and recipes for the remainder of the day, visit www.idahopotato.com where the Idaho Potato Commission presents low fat, healthy and innovative alternatives for some of America's beloved comfort food dishes.

Why are Carbohydrates Important?

Carbohydrates are the best fuel for working muscles and they come in many forms: potatoes, whole grain products, cereal, legumes, starchy vegetables and fruits.

If you and your family are ready to create and commit to a healthy lifestyle plan, don't forget to include Idaho Potatoes in your meal planning. Along with their great taste and consistent quality, they are fat-free and offer a nutritious foundation for any meal.

Powered By Potatoes Specifics

Need more reasons to power up for your busy day with potatoes? One medium potato adds three grams of dietary fiber, four grams of protein, 26 grams of carbohydrates and 45% of the RDA for Vitamin C, plus they provide thiamin, iron, phosphorus, magnesium, copper and folic acid.

Along with being naturally low in sodium, the potato contains more potassium than a banana or medium orange. The benefits rise when you eat the skins, as they are packed with fiber, iron, potassium, phosphorous, calcium, zinc and Vitamin B.

Idaho Potatoes: Nutritious Comfort Food

Traditionally, comfort foods blend a perfect balance of flavors, smells and textures that magically transport us back to the family dinner table. Today more than ever, Americans have turned to food to deliver comfort and relieve stress. Food is linked to relaxation and calm -- a bowl of creamy mashed potatoes are savored as an indulgence. And, in recent years consumers understand how to make these decadent dishes with low-fat, healthy options that deliver great taste without extra calories.

Whether your comfort food passion is hot and bubbly or smooth and creamy, potatoes can be a critical building block and there is no substitute for the consistent quality and taste of Idaho Potatoes. When properly prepared, they are lighter baked, crispier fried and fluffier mashed. Only potatoes harvested from the rich volcanic Idaho soil can wear the "Grown in Idaho" seal.

A well-stocked pantry will also include processed Idaho Potatoes; these handy products provide quick and delicious side dish alternatives. Here are a few ideas:


  • Prepare instant mashed Idaho Potatoes (takes 90 seconds or less!), toss in leftover vegetables and sprinkle some low-fat shredded cheese over the top for a delicious side dish.

  • Processed Idaho Potatoes are great in soups and make great "crusts" for chicken and fish; try mixing the flakes with some garlic salt and Parmesan cheese for a tasty outer coating.

  • Why stop at mashed? Other handy Idaho Potato products include instant and frozen hash browns, instant au gratin and scalloped potatoes and frozen fries.


Idaho Potato Basics - How to Purchase and Store

On average, Americans eat potatoes three times a week and approximately 140 pounds of potatoes per year. To ensure you're buying genuine, top-quality Idaho Potatoes, look for the "Grown In Idaho" seal, which features a silhouette of the state of Idaho. Genuine Idaho Potatoes have an elongated shape, few and shallow eyes, net-textured skin and a russet brown color.


  • Look for clean, smooth, firm-textured skin that has no cuts, bruises or discoloration.

  • Don't buy potatoes that are soft or have excessive cuts, cracks, bruises or discoloration and decay.

  • Store in a cool, dry place to ensure their quality and never store spuds in a refrigerator. Refrigeration converts potato starch into sugar, creating a sweet taste and causing potatoes to darken prematurely when fried.

  • Don't wash potatoes until just before you use them. Washing them before storing will shorten storage life.


Satisfying and Healthy Low Fat Idaho Potato Toppers

  • Mix low-fat cream cheese with finely diced jalapeno peppers

  • Make mashed potatoes using buttermilk for extra flavor

  • Add olive oil, vinegar, garlic and mint chiffonade to chilled mashed potatoes

  • Season low-fat yogurt with a squeeze of lemon and dash of cumin and coriander

  • Add a spoonful of freshly made salsa cruda - diced tomatoes, onions, olive oil, herbs

  • Simple and sweet - top with roasted garlic

  • Drizzle fat free spicy Italian or bleu cheese dressing

  • Top with grainy country mustard and a sprig of dill

  • Blend low-fat yogurt with non-fat sour cream and gorgonzola cheese

  • Top with zesty tomato sauce and low-fat mozzarella cheese

  • Mix low-fat yogurt, coriander and diced cucumber or red onions


Idaho Potatoes All Day!

Check out www.idahopotato.com for a wide selection of recipe options using both fresh and processed Idaho Potatoes. Idaho Potatoes provide the perfect canvas for meals served at any time of the day. Here are a few examples of what you can find on the website:

Start Your Day the Healthy Way! Don't neglect breakfast - it's the most important meal of the day. Eating Idaho Potatoes for your morning meal will keep you fueled all day.


  • Idaho Potato Muffin with Smoked Salmon and Chives was created by The Four Seasons Hotel New York's Executive Chef Brooke Vosika. Easy to prepare and extremely tasty, the potatoes' extraordinary flavor is complemented with salmon and chives.

  • Idaho Potato Breakfast Scramble mixes instant potato flakes, garlic and onion together - topped with turkey bacon - you can prepare on the grill for some outdoor fun with the kids.

  • Shrimp Stuffed Idaho Potato Patties mix shrimp, low fat Swiss cheese with creamy mashed potatoes. Coated with a panko bread crumb crust, these savory potato patties are best when served warm.

  • Salad for breakfast? Super Slim Chopped Breakfast Salad combines protein, vegetables and essential carbohydrates into a low-fat, easy to prepare late morning breakfast treat.


Soups, Salads, Stews! Nowadays everyone is strapped for time. Whether you are serving lunch or dinner, the following recipes deliver great flavor without a lot of fuss.

  • Idaho Potato Minestrone is a tasty and satisfying soup that is as easy to prepare as it is to enjoy. Want to know what the secret ingredient is? Pumpkin Pie Spice!

  • Idaho Potato Salmon Bisque is a velvety soup that's low in fat and high in flavor. Your friends and family will love the flavor and feel special that you took the time to prepare a bisque just for them. (You don't have to tell them it didn't simmer for hours as this particular soup recipe calls for the microwave!) The instant Idaho Potatoes add flavor and creamy texture.

  • Grilled Idaho Potato Ratatouille Salad is a veritable vegetable celebration. Simply cut vegetables result in a hearty and nutritious salad that explodes with taste.

  • Fresh and nutritious, this Idaho Potato Salad Nicoise can be prepared in a snap by using staples from the refrigerator and pantry, including Idaho Potatoes and other favorites like green beans, lettuce, tuna, tomatoes, hard-boiled eggs and reduced calorie Italian dressing.

  • Italian cuisine is hotter than ever and this Italian Idaho Potato Salad is a delicious recipe bursting with flavor. The dressing calls for vinegar and fresh herbs, plus garlic and olive or walnut oil. Mixed with Idaho Potatoes, balsamic vinegar and broth, plus fennel, onion, olives, hot Italian turkey sausage and arugula or field greens, this salad is a keeper.

  • Traditionally, lamb shoulder chops or leftover bits of beef are used to make peppery Idaho Potato Irish Stew. In this recipe, flavorful lean beef is simmered with vegetables in an aromatic broth. The long cooking brings out all the subtle flavors of the meat and vegetables, while the Idaho Potatoes retain their texture and shape.


Visit the website for the complete selection of recipes along with bright eye-catching photography, which is available for your use. Please contact Lisa Tumminello at 805-963-5841 if you need additional photography or information.

Ask Spuddy Image