Dish Up!: Potatoe, Potahtoe?

Potatoe, Potahtoe?

A rise in sweet potato popularity has led this potato to become a superfood raved about in health culture. However, in comparison, the conventional russet potato (a.k.a the white potato) has developed a less favorable view with health-conscious consumers. But is this division in potato perception warranted? Read on to find out!

Breaking Down the Differences

Sweet potatoes and russet potatoes have surprisingly similar nutrient contents despite sweet potatoes often getting credit for being the healthier option. Sweet potatoes and russet potatoes are both great sources of important nutrients, including fiber, vitamin C, B6, and magnesium. The main difference between white potatoes and sweet potatoes is that the sweet potatoes are substantially higher in vitamin A, which sweet potatoes their vibrant orange color.1 This is great because vitamin A is an antioxidant, and it has been found to aid with functions including immunity and vision. However, it should be noted that many other foods are also great sources of vitamin A, so it is not a deal-breaker to choose white potatoes in a well-balanced diet.2

Despite their bad rap, white potatoes have benefits of their own that separate them from their sweet potato sisters. For instance, russet potatoes are higher in potassium and iron than sweet potatoes and lower in sugar.1 The high levels of potassium in white potatoes are especially exciting since this nutrient is effective for helping to manage blood pressure.3 Additionally, though potatoes are a plant-based source of iron, which is not as effective as iron from animal sources, any amount of iron is important to help power our red blood cells.4

Not Just French Fries

A primary concern with potato consumption is the preparation method. Potatoes are often consumed as French fries, which requires deep-frying, but there are many other ways to cook potatoes, including boiling, roasting, and baking. These cooking methods reduce the amounts of trans fats and calories that are common as a result of deep-frying and keep any variety of potato a healthier option.5 Check out the video below to see how you can roast potatoes and still get amazing crispiness and flavor!

So What Should I Choose?

While sweet potatoes are often deemed a better choice, white potatoes are also packed with nutrients such as iron and potassium. So don’t feel confined to sweet potatoes. Try adding a variety of potatoes to your diet!

Check out this fun video for more Potatoes!

Sweet Potato and Red Lentil Soup

Makes 2 quarts

Ingredients:

1/2 tbsp. Olive Oil

2 large sweet potatoes, peeled and diced

3 large carrots, peeled and diced

1 apple, peeled, cored and diced

1 onion, diced

1/2 cup red lentils

1/2 tsp. fresh ginger, minced

1/2 tsp. black pepper

1 tsp. salt

1/2 tsp. cumin

1/2 tsp. chili powder

1/2 tsp. paprika

4 cups vegetable broth

Directions:

Heat olive oil in pot over medium-high heat. Place chopped sweet potatoes, carrots, apple, and onion in pot. Stir and cook apples and vegetables until onions are translucent, about 10 minutes.
Stir lentils, ginger, ground black pepper, salt, cumin, chili powder, paprika, and vegetable broth into pot with apple and vegetable mixture. Bring soup to a boil over high heat, then reduce heat to medium-low, cover, and simmer until lentils and vegetables are soft, about 30 minutes.
Working in batches, pour soup into a blender, filling pitcher no more than halfway full. Hold down lid of blender with folded kitchen towel, and carefully start blender, using a few quick pulses to get soup moving before leaving it on to puree. Puree in batches until smooth and pour into clean pot. (Alternately, use a stick blender and puree soup in additional cooking pot.)
Return pureed soup to cooking pot. Bring to a simmer over medium-high heat, about 10 minutes. Add water as needed to thin soup to preferred consistency. Serve with yogurt or sour cream for garnish.

Nutrition Facts Panel

Make it a Meal!

Chicken Wrap

Serves 1

Ingredients

1 whole wheat tortilla
3 slices deli chicken meat
¼ cucumber, sliced into rounds and halved
¼ cup shredded carrots
¼ cup romaine, roughly chopped
2 tbsp dressing of your choice ( we recommend an Asian-style dressing with this soup)
Other fun additions: avocado, cheese, other vegetables