Potato | A Healthy Vegetable

I love US potatoes! Ever since I learned how to cook, potato has been a staple ingredient in most of my dishes. In fact, one of the first solid foods that I introduced to my now 4 year old daughter was mashed potato. I am glad I fed her with potatoes early on because I learned from research that there are many benefits in eating potatoes. Aside from bringing up a healthy baby, little did I know that eating US potatoes can also help in my active lifestyle.

 Boost Athletic Performance | Healthy Heart

If you are a mom like me who has tons of roles to play, you may want to read these important nutrients found in US potatoes...

  • Potatoes are an excellent source of Vitamin C- helps heal wounds; keeps your gums healthy; assists in iron absorption; protects arteries from the damaging effects of cholesterol 
  • One medium US potato provides 10% of the recommended daily value of Vitamin B6- helps reduce levels of homocysteine, of which high levels have been implicated in heart disease and stroke
  • Potato is a good source of potassium (620 milligrams or 18% of the recommended daily value (DV)- more than the banana I ate after hitting the gym; reduces the risk of high blood pressure and stroke
  • One medium US potato with skin contributes 2 grams of fiber which provides 8% of the daily value per serving; helps improve blood lipid levels; regulates blood glucose; and makes you feel full longer
  • It is naturally fat-, sodium-, and cholesterol- free

If you are on a perpetual diet like me, it is good to know that a medium sized US potato only contains 110 calories. So, make potato a part of your healthy meal today!

Rosemary-Lemon Potato Bites


  • 1 medium US potato, cut into small wedges
  • 1 teaspoon olive oil
  • 1 1/4 teaspoon dried rosemary, divided
  • ⅛ teaspoon sea salt, divided
  • ½ cup plain low-fat Greek yogurt
  • 1 Tablespoon lemon juice
  • 1 to 2 Tablespoons water


  1. Preheat oven to 400 °F.
  2. Toss US potato wedges in olive oil, 1 teaspoon dried rosemary, and a dash of sea salt.
  3. Roast until potatoes are soft but beginning to crisp and brown.
  4. Meanwhile, whisk together the yogurt, lemon juice, and remaining rosemary and sea salt. Thin out with water as desired.
  5. To serve, place US potatoes on a plate and use yogurt sauce as a dip.

I hope you like this simple yet delicious US potato recipe that can get you going through the day. For more healthy potato recipes and to know more about US Potatoes, visit Potatoes USA Philippines Facebook page.

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