Dole Superkids

Most potatoes in your supermarket have already been brushed or washed. But you should wash them again even if you are going to peel them. To clean potatoes, rinse in water and gently scrub them with a vegetable brush or sponge to remove dirt.

Here's another neat tip: to help stop peeled potatoes from browning, place in a bowl of cold water and add a few drops of lemon juice or vinegar. You can also sprinkle them with lemon or apple juice.

For baked potatoes, pierce the skin with a fork or knife so the steam can escape. Also, don't wrap potatoes in foil because it seals in the moisture, resulting in a soggy potato with wet skin.

There's lots of simple and easy ways to cook potatoes: bake, boil, roast, steam, or microwave some today. Potatoes are super FUN, EASY and QUICK to cook, especially when given a head start in the microwave.

Remember, potatoes have different textures and taste best when cooked certain ways. For example, Russet potatoes have a floury texture and taste best when baked. Use the chart below to help you decide which type of potato is best to use for baking, boiling, roasting, and boiling.

Potatoes are fun to eat and taste great in a variety of ways! Plus, they're delicious with lots of other foods and taste great with almost anything. Here are some delicious ways for you to enjoy potatoes without adding too much fat:

Bake potatoes and top or fill with:

• broccoli, cauliflower, bell peppers, carrots, zucchini, corn, green onion, tomatoes, mushrooms, peas

• low fat cheese or sour cream, light butter, or low fat chili

Make mashed potatoes:

• use low fat milk and light butter or margarine

• flavor with garlic, chives, herbs and spices

• add carrots or sweet potato when boiling and mash together for a real delicious and nutritious treat

• mix in low fat sour cream, plain yogurt, ricotta or cottage cheese

Boil, roast, or steam potatoes and:

• make potato salads with nonfat yogurt, vinegar, mustard and herbs -- add other vegetables like celery, green pepper and onion, and carrots

• cook whole (if small enough) or with the skins on to keep more of their vitamin C

• toss with nonfat yogurt and top with parsley

• add potatoes to your pizza

• mix in some salsa or sprinkle with low fat cheese

• mix with other cooked vegetables like green beans, asparagus, or mushrooms

• add to soup, stew, or casserole dishes

• add onion, garlic or herbs to the water for flavor

• make low fat hash browns with boiled potatoes

You know, potatoes are an excellent vegetable to help you and your family on your way to 5 a Day. They're nutritious, convenient and best of all delicious! Anyway you prepare them, potatoes taste great! Remember to eat potatoes for an energetic snack!