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NUTRISPEAK by Vesanto Melina
On crisp autumn days, we welcome our return to a warm home. It increases our pleasure to be greeted by the scrumptious aromas of potatoes baking in the oven and a savoury soup simmering on the stove.
Vegetables such as potatoes and yams are welcome features of fall menus. The potato originated in what is now Peru and was taken to Europe by explorers in the late 1400s. Potatoes were a mainstay of the Irish for centuries, until crops failed in the 1840s. Potatoes are more nutritious than you may realize, providing our day’s supply of vitamin C, plus plenty of B vitamins (thiamin, niacin, pyridoxine or vitamin B6, folate, pantothenic acid) and minerals (copper, iron, magnesium, phosphorus, potassium, zinc). A large baked potato provides 325 calories and 7 grams of protein; if we add 1/ 4 cup tahini dressing (recipe follows), we’ll get 12 grams of protein (about 20 to 25 percent of our day’s recommended intake).
Building a meal around potatoes
It’s easy to center a meal on the simple potato by adding some of the tasty toppings listed below. The oven-baked method gives an aromatic, flavorful crust. While our oven is on, it makes sense to bake plenty of potatoes and have leftovers that can be quickly warmed the next day. We can complete the meal with soup, salad, or chili.
Quick oven-baked potatoes
Although we may have viewed baking potatoes as a lengthy process, our time can be halved if we cut the potatoes, thereby allowing more surface area to contact the heat. To bake in half an hour or less, cut large potatoes in halves or in quarter wedges and place them on a dry baking sheet, or directly on the rack, in a very hot 450° or 500°F oven. If whole potatoes are used, pierce them three to four times with a fork to let steam escape, so they don’t burst when cooking. The exact cooking time will depend on the size of the sections. Potatoes are done when a knife, fork, or skewer can be easily inserted.
Microwave potatoes
You won’t get the crusty skin by this method, but it’s quick. Cook whole, pierced potatoes in a microwave on high for about 5 minutes. The exact time required depends on the size of the potato.
Speedy pressure cooker potatoes
Another quick approach (though without the baked crust) is pressure cooking. Quarter the potatoes; add the minimum amount of water required by your cooker; place the potato pieces on a stainless steel steamer rack in the cooker, cover and bring up to high pressure over high heat. Reduce the heat just enough to maintain high pressure, and cook for about four minutes. Let the pressure come down naturally, or use a quick-release method (see your cooker’s instruction manual).
Toppings
• Sesame tahini dressing (recipe
below)
• Liquid gold dressing (see July 2006
Common Ground or books below)
• Your favourite low-fat salad dressing
• Buttery spread such as Earth
Balance
• Salt and freshly cracked pepper
• Nutritional yeast flakes
• Extra virgin olive oil
• Flaxseed oil
• Miso, thinned with a little water
• Gravy (such as the Naam Restau-
rant’s famous gravy)
• Salsa
• Seasoning blends (such as Spike or
Mrs. Dash)
• Finely diced red or green pepper,
tomato, or cucumber
• Shredded carrot or zucchini
• Dulse or kelp powder or flakes
• Chopped fresh herbs (parsley, cilan-
tro, or basil)
• Veggie (soy) simulated bacon bits
• Mashed avocado
Sesame tahini dressing
This tasty, zesty dressing is a favourite on salads, baked potato, or steamed broccoli.
½ cup tahini
¼ cup lemon juice
1 tsp Dijon mustard
1 clove garlic, chopped
2 Tbsp tamari
½ tsp pepper (or to taste)
1 /2 cup water
Combine ingredients in a blender until smooth. Add a little water if you desire.
Vesanto Melina is co-author of seven food and nutrition classics and a consultant for individuals. These recipes and menu ideas are from Raising Vegetarian Children (Stepaniak and Melina, McGraw-Hill, 2004) and Becoming Vegetarian (Melina and Davis, Wiley Canada, 2003). (www.nutrispeak.com) (vesanto@nutrispeak.com)
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