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PALATABLE POTATOES: October Nutritional Handout

October 5, 2021

PALATABLE POTATOES: October Nutritional Handout

Potatoes are part of the root vegetable family, same as carrots, onions, and beets. They come in all shapes and sizes and in a variety of colours including white, purple and yellow.


Potatoes are jam-packed with nutrients. Whether served baked, roasted, or mashed, potatoes are an excellent source of:

· Potassium – needed for a properly functioning heart, to stabilize blood pressure, and for muscle contractions

· Fiber – helps regular blood sugars, satisfy hunger, and promote healthy gut bacteria

· Vitamin C – required for the repair and growth of skin, ligaments, and tendons as well as for wound healing

· Vitamin B6 – essential for an effective immune system


Potatoes can have a very long shelf life if you store them properly. Potatoes are best stored in a cold, dark location with lots of air circulation. It is not recommended to keep potatoes in the fridge. Uncooked properly stored potatoes can last up to 3 months.


· Wash them and keep the skin on to maximze your fiber intake

· Limit the butter and oil when cooking: try lightly tossed oven roasted, or grilled potatoes instead of deep or pan fried potatoes

· Microwave or boil potatoes to make a delicious mash

· Enjoy potato salad tossed in a light mayo or yogurt dressing

· Add potatoes to your soups, curries and stewies for an added treat

DID YOU KNOW? Canadians love their potatoes! We eat an average of nearly 77kg (170lb) per person per year in Canada. The peak of potato consumption in Canada was in 1997 when we ate 87kg (192lb) per capita that year!

Easy Shepard’s Pie


3 large (1 1/2 - 2 pounds) potatoes, peeled and quartered

8 tablespoons (1/2 cup) butter

1 large onion, chopped (about 1 1/2 cups)

2 cups mixed vegetables - carrots, corn, peas (frozen or canned)

1 1/2 pounds ground beef

1/2 cup beef broth

1 teaspoon Worcestershire sauce

Salt, pepper, other seasonings of choice


Place potatoes in medium sized pot. Cover with at least an inch of cold water. Add a teaspoon of salt. Bring to a boil, reduce to a simmer, and cook until tender (about 20 minutes).

While the potatoes are cooking, melt 4 tablespoons of butter in a large pan on medium heat. Add chopped onions and mixed vegetables and cook until tender, 6 to 10 minutes.

Add ground beef to the pan with the onions and vegetables. Cook until no longer pink. Season with salt and pepper. Add Worcestershire sauce and beef broth. Bring to a simmer and reduce heat to low. Cook uncovered for 10 minutes, adding more beef broth if necessary to keep the meat from drying out.

When the potatoes are done cooking (a fork can easily pierce), remove them from the pot and place them in a bowl with the remaining 4 Tbsp of butter. Mash with a fork or potato masher, and season with salt and pepper to taste.

Preheat oven to 400°F. Spread beef, onions, and vegetables in an even layer in a large baking dish (9x13 casserole). Spread the mashed potatoes over the top of the ground beef. Rough up the surface of the mashed potatoes with a fork so there are peaks that will get well browned.

Place in a 400°F oven and cook until browned and bubbling, about 30 minutes. If necessary, broil for the last few minutes to help the surface of the mashed potatoes brown


Hamburger Casserole with Mashed Potatoes


1/4 cup fine dry breadcrumbs

1/2 cup milk

1 pound ground beef

1 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 tablespoons minced onion

1 large egg

3 cups prepared mashed potatoes, or more

3/4 cup shredded sharp cheddar cheese (optional)

Paprika, optional


Gather the ingredients. Heat the oven to 350 F.

In a small bowl, soak the breadcrumbs in milk.

In a large bowl, mix the ground beef with the bread crumb mixture, along with the salt, pepper, onion, and the beaten egg.

Pat the meat mixture into a 9-inch pie plate. Bake in the preheated oven for 30 minutes. Remove the ground beef from the oven and carefully pour off the excess fat.

Top the meat with the mashed potatoes; sprinkle with cheese. If desired, sprinkle lightly with paprika.

Return to oven for about 15 minutes longer, or until the cheese is melted and potatoes are thoroughly heated.