Potatoes are nutritional but carry a high amount of carbs so they don’t top the healthy food list. There are varieties of potatoes that are comparably nutritional but have a little difference in their texture and taste. You can choose potato varieties based on the dish you plan to prepare.
For example, Yukon gold potatoes have a buttery rich texture, so are a great choice for making creamy mashed potatoes. Russet potatoes have fluffy flesh, so are suitable for baking. If potato size matters then choose baby potatoes.
Potatoes USA is a recognized potato marketing organization established in 1971. They have established US potatoes as the highest quality, which has led to significant growth in exports. There are tips and tricks on how to cook potatoes healthily on their blog.
Recipes to enjoy potatoes in a healthy way
Potatoes are inexpensive and last longer than other veggies. They are versatile and filling. Here are some recipes that can help you healthily enjoy potatoes.
Herb roasted potatoes & veggies
Ingredients
- Scrub and prick holes in the baby potatoes
- Wedges of red onions
- Sticks of carrots
- Round sliced Zucchini
- Salt
- Black pepper powder
- Parsley
Preheat the oven to 400°F. Place the baby potatoes on the micro-safe tray and microwave for 3 minutes on high. Transfer potatoes and all the veggies to a baking sheet. Drizzle olive oil, pepper, and salt. Toss to coat and bake for half an hour, until veggies start to brown and turn soft.
Baked Garlic-Parm fries
Ingredients
- Medium-sized russet potatoes
- Olive oil
- Garlic powder
- Kosher salt
- Black pepper powder
- Parmesan cheese
- Parsley
Preheat the oven to 425°F. Slice the washed potatoes into ½” wide strips. Put the wide potato strips in a large bowl. Pour olive oil and toss. Add salt, pepper, garlic powder, and parmesan cheese. Spread the fries in a single layer on a baking sheet. Place the tray in the oven and allow it to bake for half an hour or until golden brown. Toss halfway for even cooking.
Herbed potato salad
Ingredients
- New or baby potatoes halved
- Olive oil
- White wine vinegar
- Dijon mustard
- Kosher salt
- Black pepper powder
- Diced red onion
- Capers
- Chopped fresh dill
- Chopped fresh basil/parsley
Place the halved potatoes in a stockpot filled with cold water. On medium-high bring the water to a boil. Cover and cook the potatoes until they are fork-tender. Drain & cool. Take a small bowl and blend oil, mustard, vinegar, pepper, and salt. Pour this mixture on the potatoes and toss them gently to coat. Garnish it with capers, onion, basil, and dill.
Veggie-packed baked potato
Ingredients
- Russet potatoes
- Olive oil
- Kosher salt
- Black pepper powder
- Baby spinach
- Thinly sliced bell pepper
- Crumbled feta cheese
- Sliced sun-dried tomatoes
- Walnut halves
- Balsamic vinegar
- Thinly sliced scallion for garnishing
Scrub potatoes and prick the surface deeply with a fork. Microwave the potatoes for 6 minutes and flip them. Repeat the process until potatoes are cooked in the center. Cut the baked potatoes in half and leave the sides connected. Sprinkle olive oil and season with pepper and salt. Divide pepper slices, spinach, walnut halves, and sliced sun-dried tomatoes among the potatoes. Sprinkle the balsamic vinegar and olive oil. Garnish with scallions and serve.
