Nutrition: More Than Meets the Eye Think potatoes are just empty calories? Think again. A medium-sized potato (eaten with the skin on) actually packs a punch: Potassium: They have more potassium than a banana, which is vital for heart health. Fiber: The skin is loaded with fiber to keep your digestion on track. Vitamin C: Surprisingly, potatoes were once used by sailors to prevent scurvy on long voyages. Wit & Wisdom: A potato is essentially a battery for humans. It’s stored energy in a dirt-covered package. Just maybe go easy on the mountain of butter and sour cream if you’re looking for the "health" angle! 3 Rules for the Perfect Potato Start in Cold Water: When boiling potatoes for mash or salad, always start them in cold water and bring them to a boil together. If you drop them into boiling water, the outside overcooks before the inside is done. The Darkness is Your Friend: Store potatoes in a cool, dark, well-ventilated place. Exposure to light causes them to turn green, which produces solanine—a bitter toxin you definitely don't want to eat. Don't Be a Quitter (on the Skin): Most of the nutrients and a lot of the flavor live in or just under the skin. Scrub them well, but leave the "jacket" on whenever possible.