The potato is a perennial herb belonging to the Solanaceae, or nightshade, family. The white potato is native to the mountains of tropical America. It was widely cultivated in the Andean highlands before the Spanish Conquest as potatoes can grow at higher altitudes than corn. Early in the 16th century, the Spaniards introduced the potato into Europe. Sir Walter Raleigh showed England how to eat them with beef gravy and Sir Francis Drake supposedly brought the potato to Ireland where they made great use of it as a crop. Unfortunately, they relied almost exclusively on potatoes for their food. In 1845 a fungus attacked their crops leaving the tubers rotting in the fields and causing the "Great Potato Blight" which brought about a dreadful famine. Starvation, and the epidemics, such as typhus which followed, caused two and a half million deaths. Today the potato is one of the most valuable vegetable crops in the world.

The potato plant has fibrous roots with many underground rhizomes that swell at the tip and become the edible tuber. The potato is a cool weather crop which cannot stand much frost. We grow potatoes by planting pieces of them bearing 2 or 3 eyes. They can grow in a small space and require no special equipment for growing and harvesting.

In addition to the four major varieties–russet Burbank, Katahdin, California, and Pontiac–there are many interesting new varieties to try such as the banana potato, Yukon Gold, and even purple-fleshed potatoes.

NUTRITIONAL AND MEDICINAL INFORMATION

Though tragic, the great Irish famine also demonstrated the potato’s exceptional food value. Were they not so nutritious a whole nation could never have been as completely dependent on them for their sustenance. It is said that people can stay healthy on a diet of white potatoes, but according to estimates it would take two pounds of potatoes to make a nutritious meal for one person. (One source says the Irish were eating eight pounds per person per day.)

Potatoes contain vitamins A, B, and C, minerals, potassium, iron, phosphorus, calcium, and some protein. They are a low-fat food but many of the toppings used are high in fat. They have a high carbohydrate content and Dr. Bernard Jensen says the energy value of the potato is approximately the same as bread but it is a far better balanced food due to its vitamin and mineral content.

The potato’s high vitamin C content has been helpful in reducing scurvy. At least 60% of the potassium contained in the potato lies close to the skin and cannot be saved if the potato is peeled. Because potassium is a salt, eating potatoes with their skins requires less or no salt. Potassium in the potato is strongly alkaline. Potassium is a "healer" of the body and very necessary in rejuvenation. When making alkalizing broth it is best to discard the centre of the potato as it is more acid forming and high in carbohydrates. Cut the potato peeling one half inch thick and use it in broth or soup, cooking very little. The resulting broth will contain many important mineral elements.

Several of my sources refer to the possibility of potatoes, a nightshade vegetable, contributing to symptoms of arthritis. Norman Childers, PhD, eliminated foods of the nightshade family from his diet and found it cured his osteoarthritis. He developed a theory that genetically susceptible individuals might develop arthritis and other complaints from long-term, low level consumption of the alkaloids found in nightshades. It is presumed these alkaloids inhibit normal cartilage repair in the joints and/or promote the inflammatory degeneration of the joint. Childers’ informal study of 5000 arthritic patients revealed over 70% reported relief from aches and pains. Try eliminating nightshades from your diet for 4-6 months and evaluate if the pain and symptoms abate.

Dr. Peter D’Adamo states that potatoes cause arthritic conditions in those with Type O blood because lectins deposit in the tissue surrounding the joints and that Type As are also very sensitive to these lectins.

Sliced raw potatoes also make very soothing plasters for burns when the skin is still intact.

BUYING, STORING, AND COOKING

Buy firm potatoes that have smooth skins with no signs of decay, sprouts, or greening. The greening is toxic (a glycol alkaloid called solanin) but when cut off the rest is fine.

If you grow your own potatoes, they need about 2-3 weeks of conditioning at 60-70º F to toughen the skin and allow scraped places to heal. Spread them out in a shed or spare room away from sun and wind. In dry weather potatoes may be left in the ground for 4-6 weeks after the tips have died back and conditioning is then less important.

Pack the potatoes loosely in boxes or containers, allowing for air circulation, in a cool, dry, well-ventilated area away from hot pipes or places where they can freeze. Ideally at 40º F with a humidity of 80-90%, e.g. a root cellar or a cool dark basement, will allow potatoes to keep throughout the winter. A dark area prevents greening. Should they freeze, a brown ring will show inside when they are cut open and they will turn watery, blacken, and spoil. Should potatoes be exposed to a low temperature between 32º to 35º F for long, the starch turns to sugar and they become hard and difficult to cook. To correct this, hold the potatoes at room temperature for 1-2 weeks before cooking and the sugar will return to starch. For this reason it is best not to refrigerate potatoes. Remove sprouts regularly to prevent withering.

Cooking quality depends on the starch content. Starchy potatoes become loose and mealy and low starch potatoes are dry and hold their shape well. Old potatoes are higher in starch than new potatoes, and the "baby" potatoes are worth every penny! For long term storage they may be canned.

Freezing raw potatoes results in poor quality as ice crystals form, rupturing the flesh and causing a watery texture when thawed. Extremely low temperatures are used for commercially frozen potatoes, by-passing the crystal stage. To freeze cooked potatoes bake, cool, and wrap, or french fry to a light colour, package and freeze. Potatoes cooked in mixtures are also acceptable.

Drying potatoes is a good way to preserve surplus. Steam unpeeled potatoes until cooked but not mushy. Peel and cut into one quarter inch slices; spread on drying tray and dry until hard. When peeling is delayed until after they are cooked the skins will slip off without flesh and nutrients are saved. (Experiment with drying with the skins on or drying the skins separately.) Simply place dried slices in a saucepan and cover with boiling water to reconstitute. Simmer until expanded and heated through.

Be sure to keep all potato water. It is excellent in bread dough, sour dough, soups, and stews. I like to drink hot potato water as an appetizer.

Potatoes may be eaten raw or sliced and used in salads. Try julienned raw potatoes with your favourite shredded carrot or beet salad. Potatoes also juice well along with beet, parsley, and carrots.

Potatoes are best cooked over low heat, and ideally, if not baked, in a vapor-sealed vessel to retain nutrients. Dr. Jensen says a steamed potato is alkaline and a boiled one is acidic.

After cleaning well, drop baking potatoes in very hot water to heat them, rub with olive oil to keep skins soft and for ease of digestion. Bake slowly and raise oven temperature to 400º F. for the last 5 minutes to help break down starch grains.

For healthy baked potato toppings, see recipes below, or try scooping out the flesh and mashing it with nut butter, avocado, or a little grated cheese. Garnish with parsley or chives

RECIPES

SAUCES FOR POTATOES*

Mix well and serve. Stores well in the fridge.

POTATO SPEARS OR CHIPS*

Potato spears: cut potatoes into thick wedges. Bake in the oven for 20 minutes at 450º F or until the potato wedges are puffed up and golden. Dip in salsa or sauce of choice.

Potato Chips: cut potatoes into thin slices. Place in a bowl. Add a bit of olive oil and herbs of your choice e.g. garlic powder, parsley, oregano, basil, onion powder, etc. Toss well and bake on a cookie sheet until the slices are slightly browned. Serve with your favourite sauce.

Variation: cut the thin slices into spears or "chips."

POTATO PIZZA**

Serves 4—6

Cook and drain the potatoes and mash them to a smooth puree. Beat in the flour, salt and 2—3 tbsp. olive oil. Work the mixture to a smooth spreadable dough. Pat the thickness of 1/2 inch into a well oiled deep 9 inch pie plate. Pat it up the sides as you would a pie dough and make no holes or the filling will ooze out during baking. Sprinkle half of the remaining oil over the potato shell. Top, in this order, with the tomatoes, mozzarella, and the parmesan cheese.

Sprinkle with the rosemary and drizzle with the remaining olive oil. Bake in a preheated 350º F oven for 20 minutes or until the cheese has melted. Serve hot.

IRISH COLCANNON***

Preheat oven to 350º F. Scrub and cook the potatoes in a small amount of water, reserving the liquid, and mash them by hand, leaving the skin on. Add 1 tbsp. of butter and the salt, cayenne, and milk and mix thoroughly. Cook the cabbage in the potato water for about 5 minutes.

Gently saute the leeks in 1 tbsp. of butter until soft. Strain the cabbage. In a large bowl mix together the potatoes, cabbage, and leeks. Butter a 1-1/2 quart baking dish, sprinkle with bread crumbs, and spoon the mixture into the dish. Sprinkle the remaining bread crumbs over top, dot with the rest of the butter, and sprinkle with the grated cheese. Bake about 20 minutes. Serves 2.

Variation: omit cheese and/or eggs if necessary or use vegan cheese.

SPEEDY POTATO PANCAKES

Place all ingredients in a blender and blend/chop until there are no visible lumps of potato. Do not over blend. Drop by spoonfuls onto hot oiled skillet, flatten slightly, and cook until crisp. Serve with any favourite topping. I like butter and a bit of sea salt.

*Nutrition, Cooking and Healing by Paulette Millis, RNC

** adapted from The Unabridged Vegetable Cookbook by Nika Hazelton

***Liver Cleansing Handbook by Rhody Lake, Alive Books

References: Arthritis: Michael T. Murray, N.D.; The Unabridged Vegetable Cookbook: Nika Hazelton; Eat Right for Your Type: Dr. Peter J. D’Adamo; Foods that Heal: Dr. Bernard Jensen; Kitchen Gardener’s Companion: Pat Katz.

The above information regarding nutritious food is not intended to replace any instruction from medical or health professionals.

Paulette Millis lives and works in Saskatoon as a nutritional consultant. Her cookbook, Nutrition, Cooking and Healing, is available in health food stores or by calling (306)244-8890.