PERFORM YOUR BEST WITH THE

POWERFUL POTATO

A backpack guide to potato nutrition, farming + more!

Do you want a potato farmer to come to your school? Interested in trying new potato recipes during lunchtime? Need more potato information for a school project?

For these recipes & more, visit:

PotatoesRaiseTheBar.com/PotatoesRTBar/PotatoesRaiseTheBar

Have your parent, teacher or cafeteria staff member contact Potatoes USA at:

EMAIL: PotatoesRaiseTheBar@PotatoesUSA.com

MAILING ADDRESS:Potatoes USA4949 S. Syracuse St., #400 Denver, CO 80237Telephone: (303) 369-7783

LOVE THE RECIPES YOU SEE HERE? Sign up at PotatoGoodness.com to receive a potato recipe via email every week. Forward the email and encourage others to sign up, too!

Dow

n: 1.

Vita

min

C, 2

. Glu

tenF

ree,

3. Ba

nana

, 5. V

eget

able,

6. U

nder

grou

nd, 9

. Eye

s, 10

. Sod

ium

Ac

ross

: 4. O

uter

spac

e, 7.

Peru

, 8. C

alorie

s, 10

. Sev

en, 1

1. C

arbo

hydr

ate,

12. M

etab

olism

, 13.

Prot

einPERFORM YOUR

BEST WITH THE POWERFUL POTATO

A backpack guide to potato nutrition, farming + more!

Do you want a potato farmer to come to your school? Interested in trying new potato recipes during lunchtime? Need more potato information for a school project?

For these recipes & more, visit:

PotatoesRaiseTheBar.com/PotatoesRTBar/PotatoesRaiseTheBar

Have your parent, teacher or cafeteria staff member contact Potatoes USA at:

EMAIL: PotatoesRaiseTheBar@PotatoesUSA.com

MAILING ADDRESS:Potatoes USA4949 S. Syracuse St., #400 Denver, CO 80237Telephone: (303) 369-7783

LOVE THE RECIPES YOU SEE HERE? Sign up at PotatoGoodness.com to receive a potato recipe via email every week. Forward the email and encourage others to sign up, too!

Dow

n: 1.

Vita

min

C, 2

. Glu

tenF

ree,

3. Ba

nana

, 5. V

eget

able,

6. U

nder

grou

nd, 9

. Eye

s, 10

. Sod

ium

Ac

ross

: 4. O

uter

spac

e, 7.

Peru

, 8. C

alorie

s, 10

. Sev

en, 1

1. C

arbo

hydr

ate,

12. M

etab

olism

, 13.

Prot

ein

11

1 2

3

4

5

6

7

8

9 10

12

13

Down Across1. Potatoes contain 30% of your daily

__________, a nutrient commonly found inorange juice and other citrus fruit!

2. Unlike bread and pasta, potatoes arenaturally __________.

3. Potatoes have more potassium than a__________.

4. Houston, we have a problem! potatoes werethe first vegetable grown in __________.

5. Potatoes aren't a fruit, they're a __________.6. Potatoes grow __________ and need sun and

water to develop.

7. The Incas in __________ were the first tocultivate potatoes.

8. A medium-sized potato with the skin hasonly 110 __________.

9. Just like us, potatoes have __________, butthey can't see in the dark!

10. Potatoes contain no fat, __________ orcholesterol.

10. Potatoes come in many shapes, sizes andcolors. There are __________ most commontypes.

11. Potatoes are a nutrient-dense complex__________.

12. Potatoes are a good source of Vitamin B6, anutrient that plays an important role inenergy __________.

13. Potatoes have 3 grams of __________, anutrient that helps muscle development.

11

1 2

3

4

5

6

7

8

9 10

12

13

Down Across1. Potatoes contain 30% of your daily

__________, a nutrient commonly found inorange juice and other citrus fruit!

2. Unlike bread and pasta, potatoes arenaturally __________.

3. Potatoes have more potassium than a__________.

4. Houston, we have a problem! potatoes werethe first vegetable grown in __________.

5. Potatoes aren't a fruit, they're a __________.6. Potatoes grow __________ and need sun and

water to develop.

7. The Incas in __________ were the first tocultivate potatoes.

8. A medium-sized potato with the skin hasonly 110 __________.

9. Just like us, potatoes have __________, butthey can't see in the dark!

10. Potatoes contain no fat, __________ orcholesterol.

10. Potatoes come in many shapes, sizes andcolors. There are __________ most commontypes.

11. Potatoes are a nutrient-dense complex__________.

12. Potatoes are a good source of Vitamin B6, anutrient that plays an important role inenergy __________.

13. Potatoes have 3 grams of __________, anutrient that helps muscle development.

Test Your Tater IQ! Think you’re a spud superstar? Test your skills with these tricky tater questions. Some of the answers are simple and some you’ll have to search through the pages of this brochure to fi nd. Good luck!

That’s right, whether you’re a cross country athlete, football fan or star drama student, your body needs certain nutrients to thrive. Potatoes are a real food that provide the carbohydrate, potassium, and energy you need to perform at your best. Carbohydrate is the primary fuel for your brain and a key source of energy for muscles. Potassium is an important electrolyte that aids in muscle, cardiovascular and nervous

system function. Finally, adequate energy intake supports optimal body functions and potatoes are more energy-packed than any other popular vegetable. With so many potato varieties and forms available, it’s easy to enjoy the benefi ts of potatoes at any time of day, every day of the week. Learn more about these nutrients and more found in the tasty potato:

The following refl ects the values for a medium 5.3 oz. potato with the skin.

of your daily value.2

PROTEIN

30%VITAMIN C

A GOOD SOURCE OF VITAMIN B6

FIBER

NO FATNO SODIUMNO CHOLESTEROL

110 CALORIES CARBOHYDRATE

A medium-size (5.3 oz) potato has 3 grams

of protein.2

Potatoes are a nutrient-densecomplex carbohydrate.

One medium potato with skin contributes 2 grams of

fiber, or 7% of the daily value per serving.1

POTASSIUM

GLUTEN FREE

A skin-on potato has more potassium than a medium-size banana.

110 calories for a medium-sized (5.3 oz) potato with skin.

Vitamin B6 plays an important role in energy metabolism.3

GF

alL abouT poTatoeSThe following reflects the values for a medium 5.3 oz. potato with the skin.ALL ABOUT POTATOES

1. Dahl WJ, Steward ML. Position of the Academyof Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet.2. USDA National Nutrient Database for Standard Reference, Release 23 (2010). Potatoes, baked, flesh and skin, without salt. Available at: http://www.nal.usda.gov/fnic/

foodcomp/cgi-bin/ list_nut_edit.pl.3. Gropper SS, Smith JL. Advanced Nutrition and Human Metabolism. 6th Ed. Belmont, CA. Wadsworth, Cengage Learning.2013. Pp.361-364.

Did you know that potatoes are a vegetable? They contain important nutrients that help you power through school, sports and more.

There are seven main potato types and each has a unique texture and fl avor. Russets are perfect for baking, reds are tasty in stews, yellows get caramelized on the grill, purples/blues add a pop of color to salads, whites make an ideal velvety mash, fi ngerlings are easy to

Race your way to the bottom of the maze to learn about the seven di� erent potato types.

Take a Tater Tour!

roast and petites can cook up quickly in a pinch! No matter the activity ahead, there’s a delicious potato type to fuel your body and brain. Try them all and pick your favorite.

PURPLES/BLUES WHITESYELLOWSREDS FINGERLINGS PETITES RUSSETS

Start here!

You made it!

Potatoes are grown year-round in over 30 states across the country. Each potato plant is grown from a small piece of potato called a “seed.” It typically takes 3-4 weeks for a potato plant to emerge.

Underground, the plant sprouts roots with a hook at the end. The roots eventually develop into tubers. After about 60 days, the tubers begin to bulk up and the plant also produces fl owers.

When the leafy vines begin to die o� , this signals the potatoes to mature and their skins to harden. This gets them ready for harvesting to provide natural protection. The process of ripening takes 2 weeks after the vines die.

SRIR

ACH

A RA

NCH

AN

D C

HIC

KEN

PO

TATO

SAL

ADPO

TATO

ES•

10 lb

s pot

atoe

s, ba

ked,

chille

d, d

iced

• 10

oz g

reen

onio

ns, s

liced

SALA

D•

13 lb

s 4 o

z chic

ken

brea

st fi ll

ets

• 5 l

bs 12

oz to

mat

oes,

rom

a, we

dged

• 4

lbs 1

2 oz c

ucum

bers,

fres

h, sli

ced

• 13

lbs r

omain

e let

tuce

• 10

0 ea

ch w

hole

grain

crac

kers

SRIR

ACH

A RA

NCH

• 1 q

uart

2 cup

s yog

urt,

low-

fat,

plain

• 1 q

uart

1/2 cu

p m

ayo

• 1 c

up 2

Tbs s

rirac

ha h

ot ch

ili sa

uce

• 1/4

cup

2 Tbs

whit

e vine

gar

• 1 T

bs b

lack p

eppe

r, gro

und

• 1 T

bs g

arlic

pow

der

• 1 1

/2 ts

p on

ion

powd

er

Per s

ervi

ng: C

alor

ies:

643

, Fat

: 33g

, Cho

lest

erol

: 47,

Sodi

um: 8

01m

g, C

arbo

hydr

ates

: 58g

, Fib

er: 8

g, P

rote

in: 2

8g, V

itam

in C

: 21%

In a

large

mixi

ng b

owl c

ombi

ne th

e pot

atoe

s and

gre

en o

nions

. Com

bine

the p

lain

yogu

rt,

may

o, sri

rach

a, wh

ite vi

nega

r, blac

k pep

per, g

arlic

pow

der, a

nd o

nion

powd

er, a

nd m

ix we

ll. A

dd

5 cup

s of t

he d

ress

ing to

the p

otat

oes a

nd g

reen

onio

ns. S

tir to

com

bine

. Por

tion

the r

emain

ing

srira

cha r

anch

dre

ssing

into

1-ou

nce p

ortio

ns. B

ake t

he ch

icken

fi lle

ts as

dire

cted

. Chil

l the

ba

ked

chick

en im

med

iately

. To

asse

mbl

e the

salad

s plac

e 2 cu

ps (3

oz)

rom

aine l

ettu

ce in

to

each

cont

ainer

. Usin

g a #

8 sc

oop,

porti

on 1/

2 cup

of t

he p

otat

o sa

lad o

n to

p of

the l

ettu

ce. A

dd

a 2-o

z por

tion

of ch

icken

and

plac

e on

the l

ettu

ce n

ext t

o th

e pot

ato

salad

. Add

one

tom

ato

wedg

e and

4 sl

ices c

ucum

ber t

o th

e sala

d. S

erve

each

salad

with

a 1 o

z por

tion

of sr

irach

a ran

ch

dres

sing

and

2 pac

kage

s who

le gr

ain cr

acke

rs.

Serv

es: 5

0

BUFF

ALO

CH

ICKE

N T

OT

BAKE

• 2 l

bs &

8 o

z chic

ken,

cook

ed, d

iced

• 1 1

/4 cu

p bu

� alo

-sty

le sa

uce

• 1 T

bs g

arlic

pow

der

• 8

oz ch

edda

r che

ese,

shre

dded

• 8

oz m

ozza

rella

chee

se, s

hred

ded

• 3 l

bs 15

oz p

otat

o ro

unds

• 2 T

bs ci

lantro

, cho

pped

• 1/4

cup

srira

cha h

ot ch

ili sa

uce

Thaw

dice

d ch

icken

in th

e ref

riger

ator

. Pre

heat

ove

n to

350°

F. Sp

ray f

ull si

ze sh

eet p

an w

ith p

an

relea

se. B

ake p

otat

o ro

unds

acco

rding

to m

anuf

actu

rer’s

instr

uctio

ns. P

lace b

aked

pot

ato

roun

ds

in 2-

inch

full s

ize st

eam

tabl

e pan

and

hold

unt

il ser

vice.

In a

large

bow

l, com

bine

bu�

alo

sauc

e, ga

rlic, a

nd d

iced

chick

en th

en m

ix. A

dd m

ozza

rella

and

ched

dar c

hees

e to

chick

en m

ixtur

e and

m

ix. S

pray

2-inc

h ste

amta

ble p

an w

ith p

an re

lease

. Add

chick

en an

d ch

eese

mixt

ure.

Cov

er

with

foil.

Bake

at 35

0°F

until

heat

ed th

roug

h an

d ch

eese

has

melt

ed –

hol

d fo

r ser

vice.

Usin

g a

pack

ed #

10 sc

oop

(2.8

oz) p

lace c

hicke

n an

d ch

eese

on

plat

e. To

p wi

th 1/

2 cup

of p

otat

o ro

unds

(4

oz s

pood

le/ 9

roun

ds).

Gar

nish

serv

ing w

ith ch

oppe

d cil

antro

and

light

ly dr

izzle

with

hot

chili

sauc

e. Se

rve w

ith 1/

2 cup

celer

y stic

ks.

Per s

ervi

ng: C

alor

ies:

207

, Fat

: 9g,

Cho

lest

erol

: 47m

g, S

odiu

m: 8

13m

g, C

arbo

hydr

ates

: 15g

, Fib

er: 1

g, P

rote

in: 1

5g, V

itam

in A

: 488

IU, V

itam

in C

: 1 m

g, Ir

on: 1

%

Serv

es: 5

0

ULTI

MAT

E H

ASH

BRO

WN

BR

EAKF

AST

BURR

ITO

• 50

8-in

ch w

hole

grain

fl ou

r tor

tillas

• 25

- 2.2

5 oz h

ash

brow

n pa

tties

• 5 l

bs eg

gs, li

quid

• 11

oz g

reen

chilie

s can

ned,

dice

d

• 1 t

sp b

lack p

eppe

r, gro

und

• 1/2

tsp

caye

nne p

eppe

r•

1/4 ts

p ga

rlic p

owde

r•

12.5

oz ch

edda

r che

ese,

shre

dded

Wra

p to

rtilla

s in

plas

tic w

rap

or fo

il and

plac

e in

a war

mer

to so

ften.

Preh

eat t

he o

ven

to 4

00°F

. In

a lar

ge co

ntain

er co

mbi

ne th

e liq

uid eg

gs, d

iced

gree

n ch

ilies,

blac

k pep

per, c

ayen

ne p

eppe

r, an

d ga

rlic p

owde

r. Whis

k unt

il well

com

bine

d. P

our i

nto

spra

yed

prep

ared

pan

s. Ba

ke th

e egg

s in

a pre

heat

ed 35

0°F

oven

for 2

0 m

inute

s, sti

rring

afte

r 15 m

inute

s. O

r ste

am th

e egg

s in

a ste

amer

for a

bout

3-5 m

inute

s. Re

mov

e the

cook

ed eg

gs an

d sti

r to

brea

k int

o cu

rds.

Bake

the

froze

n ha

sh b

rown

pat

ties i

n th

e pre

heat

ed 4

00°F

ove

n fo

r abo

ut 15

minu

tes,

or u

ntil t

hey a

re

brow

ned

and

crisp

on

the o

utsid

e. C

ut th

e has

h br

own

patti

es in

half

leng

thwi

se.

Burri

to as

sem

bly:

Usin

g a #

16 sc

oop,

plac

e 1/4

cup

of th

e egg

and

chilie

s mixt

ure o

n a t

ortill

a. Pl

ace 1

Tbs

ched

dar c

hees

e ove

r the

eggs

, and

half

of a

has

h br

own

patty

on

top.

Fold

in th

e to

rtilla

side

s in

then

roll t

he b

urrit

o clo

sed.

Per s

ervi

ng: C

alor

ies:

280

, Fat

: 12g

, Cho

lest

erol

: 174

mg,

Sod

ium

: 439

mg,

Car

bohy

drat

es: 2

9g, F

iber

: 4 g

, Pro

tein

: 13g

Serv

es: 5

0

COW

BOY

MAS

HED

PO

TATO

ES•

1 lb

red

pota

toes

• 1 l

b ye

llow

pota

toes

• 1 j

alape

no p

eppe

r, slic

ed•

12 o

z bab

y car

rots

• 4

clove

s gar

lic

• 1 (

10 o

z) p

acka

ge fr

ozen

whit

e cor

n, th

awed

• 1/4

cup

butte

r•

1/2 cu

p ch

edda

r che

ese,

shre

dded

• Sa

lt an

d pe

pper

to ta

ste

Plac

e red

pot

atoe

s, ye

llow

pota

toes

, jalap

eno

pepp

er, c

arro

ts an

d ga

rlic cl

oves

in a

large

pot

.

Cov

er w

ith w

ater

, and

brin

g to

a bo

il ove

r hig

h he

at. C

ook 1

5 to

20 m

inute

s, or

unt

il pot

atoe

s ar

e ten

der.

Dra

in wa

ter f

rom

pot

. Stir

in co

rn an

d bu

tter. M

ash

the m

ixtur

e with

a po

tato

mas

her u

ntil b

utte

r is

melt

ed an

d po

tato

es h

ave r

each

ed d

esire

d co

nsist

ency

.

Mix

in ch

eese

, salt

, and

pep

per. S

erve

hot

.

Per s

ervi

ng: C

alor

ies:

175,

Fat:

7.3g,

Cho

lest

erol

: 19,

Sod

ium

: 108

mg,

Pot

assi

um: 3

62m

g, Fi

ber:

3.2g

, Pro

tein

: 4.7g

, Vita

min

C: .

13%

Serv

es: 5

0