B13

By Jayne MacDonald
Registered dietitian with McCain Foods (Canada)

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FLORENCEVILLE/CNW - The United Nations General Assembly has named 2008 the International Year of the Potato to draw attention to the role potatoes can play in improving diets and reducing poverty. The potato is low in fat and rich in nutrients such as vitamin C and potassium.

Potatoes are a fat-free friend. They are low in calories and contain no trans or saturated fats so they are a good choice to include in low-fat diets.

But don't try to avoid fats altogether. Fat is the major component of our cell membranes and is an essential part of our daily diets.

Canada's Food Guide recommends we try to consume 30 to 45 ml (two to three tablespoons) of healthy fats every day. About 30 per cent of our daily intake should be from

fat, but it's not only the total amount of fat you eat that matters, but the type of fat you eat.

Polyunsaturated fats, also known as the good fats, can help improve your cholesterol levels and lower the risk of heart disease and stroke. These can be found in vegetable oils such as sunflower, corn, safflower and soy bean oils. Saturated fats found in butter and meat are known to raise blood cholesterol levels.

If you wish to add toppings to your potato but want to keep the calories and added fat low, add a dollop of salsa, a sprig of broccoli or a sprinkle of minced fresh chives or basil instead of butter or sour cream.

Here's a healthy summer salad recipe using potatoes.

Potato salad with tuna

Potato salads are always popular. Marinate leftover potatoes from dinner tonight for a tasty salad tomorrow. This recipe makes four servings.

4 medium cooked potatoes

1/2 cup bottled Italian dressing (calorie-wise)

One 7 1/2 oz (213g) can of tuna

1/4 cup chopped celery

2 tbsp sliced green onion

1/4 cup chopped green and red peppers

Salt and pepper to taste

Lettuce, tomato and cucumber slices to garnish

Reheat leftover potatoes in microwave for two minutes on high, peel and cut into chunks. Pour 1/4 cup of dressing over potatoes; mix gently and refrigerate. Marinate potatoes several hours or overnight. At serving time add remaining dressing and rest of ingredients except lettuce,

tomato and cucumbers. Toss gently. Arrange salad on lettuce leaves with cucumber and tomato slices.

Source: PEI Potato Board Recipes