The Home Cook's Guide to Potatoes: LFN #239
Starchy, Waxy, All-Purpose Potatoes & Their Best Cooking Uses.
The Home Cook's Guide to Potatoes: Starchy, Waxy, All-Purpose Potatoes & Their Best Cooking Uses
Have you ever stood in the grocery store potato aisle scratching your head, wondering what potatoes to choose? In this Home Cook's Guide to Potatoes: Starchy, Waxy, All-Purpose Potatoes & Their Best Cooking Uses, you'll learn my tips for selecting the perfect potatoes. Learn how to pick the best quality potatoes, choose ones that will hold their shape when cooked, and what potatoes have the creamiest texture. Before you know it, you'll be an expert at finding the best potatoes for your next dish!
Kymberley Pekrul • Coach | Cook | Creator | Publisher of GfreeDeliciously.com.
The Potato: A Simple Ingredient—Or Not?
While many home cooks might consider potatoes a simple ingredient—if you've been cooking for a while, it's not much of a secret that using the right Potato for your soup can make or break the recipe, affecting the overall taste and texture of the dish you bring to the table.
As potatoes go, they are probably one of the most beloved foods in the world, or at least in the United States. From mashed potatoes to French fries and many excellent dishes (too many to name), potatoes are one of the most versatile and delicious foods ever.
Moreover, potatoes are one of the most affordable foods you can buy. Therefore, they are a fantastic choice when staying within a tight budget or preparing a meal for a large family.
But if you've been to the grocery store potato aisle lately and been a bit overwhelmed by how many types of potatoes there are to choose from, this article is for you.
So, please keep reading to discover the most common kinds of spuds in the grocery store, including some of their culinary history, as we uncover the best potatoes for most recipes!
How Potatoes Got to North America: A Journey Through Time
The Potato, a staple food for millions worldwide, has a rich history that traces back thousands of years. While it is now commonly found in kitchens across North America, the Potato's journey to this continent is a fascinating tale involving indigenous cultures, European exploration, and agricultural innovation.
Because I love culinary history, I find the story of the Potato's origins in South America, its introduction to North America, and its ensuing prominence in American cuisine extremely intriguing.
So, let's begin this guide with the origins of our beloved potatoes (Solanum tuberosum).
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Indigenous Beginnings in the Andes
It's believed that the Potato originated in the Andean region of South America over 7,000 years ago. Ancient civilizations such as the Incas cultivated various potato varieties as a crucial food source. The Potato thrived in the harsh conditions of high-altitude landscapes, where their growth led to the development of diverse cultivars suited to different climates and altitudes.
History reveals that the Inca people revered potatoes as a food source and an integral part of their culture and mythology. They often used potatoes in various rituals, celebrating their agricultural importance. Potatoes became a key staple, notably in the diets of indigenous communities, providing essential nutrition in a region where other food sources were scarce.
Early Exploration and Global Contact
The first European contact with the potato happened during the Spanish conquest of the Inca Empire in the 16th century. Conquistadors, including Francisco Pizarro, observed the widespread cultivation of potatoes and immediately recognized their value. Hence, he introduced them to Spain in the late 1500s, where they initially were met with skepticism. Despite early uncertainty about the spud, their versatility and adaptability soon won over European palates, leading to their spread across the continent.
The Potato's Arrival in North America
The Role of European Settlers
Potatoes officially made their way to North America through European settlers—the first records of potatoes cultivated in North America date back to the early 17th century. English colonists in Virginia were among the first to plant potatoes, likely having brought them from Europe. By the mid-1600s, potatoes had gained more popularity, spreading to other colonies through trade and migration.
Early Cultivation and Spreading Westward
Although potatoes arrived in North America in the early 1600s, they were not widely recognized and cultivated until the 18th century. Early American farmers experimented with different potato varieties, helping to adapt them to the continent's varied climates. These pioneers recognized potatoes' resilience and high yield compared to other crops, facilitating their acceptance in rural communities.
By the late 18th century, potatoes became essential to the American diet. People praised them for being calorie-dense, easy to store, and able to flourish in diverse environments. As settlers moved westward, they carried their agricultural practices with them, further entrenching the Potato in American farming.
Challenges and Triumphs: The Potato's Journey to Popularity
During the 19th century, the potato became synonymous with the Irish diet, and its introduction to Europe accelerated the growth of potato farming. However, this dependence on a single crop made the Irish vulnerable to disaster. The Great Irish Potato Famine of the 1840s devastated the population, leading to mass starvation and emigration. Many Irish immigrants fled to the United States, bringing their cultural practices and recipes with them, which helped solidify the potato's integration into American cuisine.
Potatoes Rise to Culinary Prominence
As the story goes, the 19th and 20th centuries saw the potato gain immense popularity in North America, becoming a crucial ingredient in varied dishes. From the humble baked potato to french fries and potato chips, the versatility of this tuber met the gastronomic demands of a growing American population. The potato's importance extended beyond sustenance; it became an agricultural symbol of resilience and ingenuity.
Over time, potatoes have become celebrated in various American culinary traditions, from mashed potatoes on Thanksgiving to the iconic potato salad at summer barbecues.
Innovations in farming techniques and developing new potato varieties continued to propel potato usage in American households. Worldwide, there are approximately 4,000 distinct varieties of potatoes, the majority of which are native to the Andes and not available in your local grocery store.
Healthy or Unhealthy - What happens when you eat potatoes?
Despite their usually unhealthy reputation and the fact that cooked potatoes have a relatively high glycemic index, which can raise blood sugar more quickly than other foods, they have specific health benefits, including that they are pretty nutritious.
These starchy tubers are part of the nightshade family, which includes eggplants, tomatoes, and peppers. They contain more potassium than bananas and are an excellent source of vitamin C—historically, sailing logs tell us that sailors consumed them to ward off scurvy.
Additionally, they are loaded with vitamin B6, zinc, and iron as well as promoting:
Regularity—While eating one potato without skin offers only a couple of grams of fiber, eating it with the skin on will add another gram of fiber, per the USDA. Incorporating potatoes with their skin, along with other fiber-rich foods such as vegetables, fruits, legumes, and whole grains, can assist you in meeting the daily fiber recommendation of 25 to 38 grams. So, eating potatoes can promote regular bowel movements and may reduce the likelihood of experiencing constipation.
Potatoes may help you feel full longer—According to a 2020 study published in Nutrients, the type of potatoes you consume may influence your feelings of fullness. The study concludes that fullness might be linked to how potato starch alters its structure during cooking.
Specifically, boiling potatoes leads to the formation of slowly digestible and resistant starches, according to a 2020 study published in LWT. This process slows down digestion and the absorption of carbohydrates. As a result, incorporating potatoes into your meals can make you feel fuller and more satisfied for a more extended period, as noted in a 2018 study in Nutrients. As a result, you're less prone to overeating or feeling the urge to snack soon after your meal.
You may have better blood pressure—According to the National Institutes of Health, potatoes are rich in potassium, a mineral that's essential for properly functioning nerves, muscles, kidneys, and heart. Additionally, potassium is crucial for maintaining healthy blood pressure levels. One potato offers a significant amount of this vital nutrient.
Potatoes may improve your gut health—Whole potatoes are rich in resistant starch, fermented by colon bacteria. This means the spuds act as prebiotics, feeding the good bacteria in your digestive system. You can read more about the prebiotic benefits published in the American Journal of Potato Research study. Eating whole potatoes alongside various other food sources containing prebiotics is not just tasty-it contributes to a robust microbiome, enhances digestive function, and bolsters immune health. So, next time you enjoy a potato dish, remember it's also working hard for your health!
Potatoes You'll Find in the Grocery Aisle & Their Best Cooking Uses
How to Buy Potatoes and Store Them
Regardless of the type of potato you choose, opt for smooth, firm skin free from wrinkles. Steer clear of potatoes with sprouts, green areas, or soft spots, as these can indicate spoilage.
Before being sold, all mature potatoes undergo a drying and curing process, where they are kept at temperatures between 60 and 70°F for approximately two weeks at (16 to 21°C) with elevated humidity to any surface injuries. Once cured, they can be kept in a cool, dark, and dry area for several months. However, new potatoes are an exception; these freshly harvested, thin-skinned varieties are sold uncured and should be eaten within a few days after being brought home.
When it comes to storing mature potatoes, the best temperature is similar to that of a root cellar. However, as most people no longer have them, storing potatoes in a basement, pantry, or a dark, cool closet or cabinet is recommended if you keep them for more than one or two weeks.
To maintain quality, do not store potatoes in the refrigerator or at temperatures around 40°F (4°C) or lower because these low temperatures will begin to convert their starches into sugars.
Additionally, avoid placing stored potatoes near onions, as the moisture and gases released by both vegetables can speed up their deterioration.
Potato Uses—Cooking 101
Potatoes offer remarkable versatility in cooking. In addition to less-healthy deep-fried versions or used in rich, buttery mashes, they can easily be boiled, baked, roasted, steamed, grilled, shallow pan-fried, or sautéed. They can take center stage in salads, complement other dishes, and contribute substance to soups and stews.
Unlocking the Best and Worst Ways to Cook Potatoes
The Best Healthy Ways to Cook Potatoes
Boiled—If you want your potatoes to be super healthy, boiling them on the stove is one of the easiest ways. It's a simple method that lets the potato shine without adding a bunch of extras.
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