Potatoes

The potato is a universal culinary staple. Potatoes have a bad reputation as being carb loaded or fattening, but this has more to do with the methods by which they are prepared than with their actual nutriotinal content. When not deep fried or smothered in butter, the potato is a nutritious low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer.

The is a high quality protein, meaning it contains all essential amino acids.  Different types of colorful potatoes (red, yellow, purple) even rival broccoli in phytonutrient content. In addition, the potato is a good source of potassium, manganese, and vitamins C and B6. Vitamin C, along with other nutrients found in potatoes such as folic acid, quercetin and kukoamines, have proven to lower blood pressure as well.

Choose potatoes that are firm and not yet sprouty.

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