VALLEY — With the arrival of summer is comes the season of outdoor adventure. From days spent playing in the sun or taking hikes in the mountains, folks will need the right fuel to power their performance – and potatoes are the perfect pick. Why? Well, potatoes are more than just palate friendly: they provide the carbohydrate, potassium, and energy folks need to perform at their best.

Energy: Potatoes are easily digestible and more energy-packed than any other popular vegetable. A medium (5.3 ounce) skin-on potato contains 110 calories.

Carbohydrate: A medium (5.3 ounce) skin-on potato contains 26 grams of carbohydrates - the primary fuel for the brain and a key source of energy for muscles. Plus, potatoes contain as much if not more of several essential vitamins and minerals than spaghetti, brown rice or whole wheat bread (compared on a per-serving basis), so carb-up accordingly.

Potassium: Nothing ruins weekend fun on the fairway like a mid-round meltdown. Pick up some potatoes for a punch of potassium and stave off a back-nine blunder. Potassium is an important electrolyte that aids in muscle, cardiovascular and nervous system function. Potatoes are considered one of the best sources of potassium – a medium (5.3 ounce) skin-on potato contains 620 milligrams – with even more potassium than a medium-sized banana.

So dig into spuds to get the most out of summer fun! Seven unique types (including red, white, blue/purple, yellow, russets, petites and fingerlings) and a range of prep methods make mixing it up easy.

Looking for potato inspiration? This filling and nutrient-packed take on potato salad is a pre-workout pleasure packed with energy and flavor.

For additional recipes and more nutrition information, visit PotatoGoodness.com.

Warm Mustard Seed Potato Salad

Serves: 6

Ingredients:

2 lbs tiny baby potatoes

1 cup chopped scallions

1/2 cup chopped cornichons

4 tbsp whole grain mustard

1 tbsp plus 1 tsp olive oil

1 tsp caraway seeds, lightly toasted

1/2 tsp salt

1/2 tsp pepper

3 cups baby arugula

Directions:

Place potatoes in a large pot and fill with enough water to cover and add 1 tbsp salt. Bring to a boil, and then reduce heat to medium-low. Cook for 15-20 minutes, until potatoes are cooked but not too soft. Drain potatoes and let them cool down. If you’d like, you can peel the potatoes at this stage.

Slice potatoes into 1/2 inch rounds and season with salt and pepper to taste. Brush or spray with vegetable oil. Prepare a ribbed skillet, spray lightly with vegetable oil. Heat skillet to medium heat and grill potatoes for 4-5 minutes per side, until browned, turning once. (Alternatively put potatoes on the grill). Set aside to cool as you make the dressing.

For the dressing, simply add all ingredients in a bowl and whisk to combine.

To compile the salad, place mixed greens on the bottom of a large plate. Add potatoes over it (they should not be too hot!) then pour the dressing on top. Garnish with chopped scallions and parsley.

Nutritionals: Calories 170; Fat 4g; Sodium 360mg; Carbohydrates 30g; Fiber 3g; Protein 4g; Potassium 468mg; Vitamin C 23mg.