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Archaeological evidence credits the natives of Peru with cultivating the earliest forms of potatoes about 4500 years ago. There is also evidence that wild tubers (potato plants) grew in the Peruvian plateau and mountainous regions as early as 10,000 years ago. Spanish conquistadors discovered potatoes and brought them back to Europe. The Europeans, in turn, brought them to North America. It was a roundabout journey, but well worth it. Today, potatoes are grown in all 50 of the United States and over 130 countries around the world.

You might wonder why potatoes are so prevalent, but with a little bit of research, it is easy to understand. The fast-growing potato can yield a crop that is five times larger than or wheat or corn, which can explain why they are popular in countries with small land areas, such as Ireland. In addition, throughout history people have turned to the potato for nourishment in times of crisis. During times of war, when enemy soldiers destroyed crops and livestock, they would often miss the potatoes, because they were buried below ground. When the soldiers left, people could dig up their potatoes and still have something left to eat.

Not only does the potato hold a great place in history, but also it also ranks high on the nutritional charts. The potato is fat-free and cholesterol-free. It is a healthy, nutritional powerhouse, loaded with fiber and essential vitamins and minerals. A medium-sized potato has more potassium than a banana and more vitamin C than an orange. Potatoes are also a good source of vitamin B6, and when eaten with the skin on, they are a good source of fiber. You may also be surprised to find out that a medium potato contains less than 10% of the recommended daily value of carbohydrates.

At the market

Select loose potatoes that are well formed, smooth, firm, with eyes, and no discoloration, cracks, bruises or soft spots. Avoid “green” potatoes. They have been exposed to light and have a bitter taste.

There are hundreds of varieties of potatoes. When choosing potatoes:

  • The classic long, brownish ones are best for baking or mashing
  • Rounded or long whites are good for boiling, baking or roasting
  • The small red ones are ideal for boiling, mashing or roasting
  • “New” potatoes are best boiled or steamed

Do not wash your potato before storing. Washing speeds decay. Store potatoes in a dry, dark, cool place. Do not refrigerate.

Healthy Ideas to add potatoes in your meals:​
Best Baked Potatoes & Creative toppings


According to the experts in Idaho, it is best to pierce a potato with a fork several times instead of wrapping it in foil to cook. A baked potato heaped with butter and sour cream is fattening and boring. Try these creative and healthy toppings to jazz up a baked potato.

  • Salsa, black beans and corn
  • Chopped, cooked broccoli and cheddar cheese (finish under broiler)
  • Cottage cheese with fresh chopped herbs and a squeeze of lemon juice
  • Chopped, cooked asparagus and Swiss cheese (finish under broiler)
  • Chopped grilled chicken and guacamole
  • Tuna (can or grilled) and steamed green beans lightly tossed in vinaigrette
  • Chopped fresh tomatoes, chopped sun dried tomatoes, chopped fresh basil and cubed mozzarella cheese tossed in olive oil (finish under broiler)


mashed potatoes with personality


Mashed potatoes are a versatile side dish. With the addition of a few simple herbs and spices, you change their personality to pair with any ethnic menu. Simply make your mashed potato recipe and just before serving, try one of these:

  • Southwestern: Add one chopped chipotle chili (in adobo sauce), 2 Tbsp. of chopped cilantro
  • Southern: Add ¼ cup crumbled bacon (pork, soy, or turkey) with 2 Tbsp. chopped green onions.
  • French: Add 2 Tbsp. of chopped dill and 1 Tbsp. of fresh lemon juice
  • Japanese: Add 1 Tbsp. of wasabi paste with 2 Tbsp. chopped chives
  • Italian: Add 2 Tbsp. of prepared pesto sauce and ¼ cup Parmesan cheese.

To save time, keep a bag of frozen hash browns on hand at all times. Whenever a recipe calls for a potato (for thickening), use 1 cup of the hash browns as a substitute.

To save time, keep a bag of frozen hash browns on hand at all times. Whenever a recipe calls for a potato (for thickening), use 1 cup of hash browns as a substitute.

Tip: Over salted your veggies? Add a slice of raw potato to soak up the extra saltiness. (also works with gravy, soups, stews, and other cooked dishes)

Fresh Baby - Pink Potatoes Image

Smashed Potatoes

They might not be exactly pink, but more a delightful shade of peach. The addition of a sweet potato adds the color, but also a terrific flavor, your kids may never want the plain ones ever again. Using the potato’s cooking water, instead of milk, adds back some of the nutrients that cook out the potatoes, and are a big hit for anyone with a diary allergy (or lactose intolerance).

  • 3 medium-sized white potatoes, peeled
  • 1 medium-sized sweet potato, peeled
  • 5 garlic cloves, peeled
  • 1 can (14 oz.) low-sodium chicken broth
  • 4 Tbsp butter or margarine
  1. Cut potatoes into 2-inch chunks.
  2. Place the potatoes and garlic cloves in a saucepan with the chicken broth. Add enough water to cover the potatoes and bring the pan to a boil.
  3. Cover and reduce heat to low. Simmer for 20 minutes, until fork tender.
  4. Drain the potatoes, saving 3/4 cup of the water. Mash the potatoes with a potato masher until they are the same color throughout. Stir in the butter or margarine. Add the saved water 1/4 cup at a time, until the potatoes are a creamy consistency.
Excerpt from Early Eaters Resource Guide & Cookbook – Survival Tips and Simple Recipes for Toddlers and Preschoolers