Americans eat more potatoes thanany other vegetable, but not always in the most healthful dishes. Try some creative ways to enjoy potatoes without a lot of added fat or salt.
First, the potato skin and the flesh just under it are the most nutritious parts of the potato, so try to leave on the skin. If you do decide to peel the potatoes because you don’t like the taste or texture of the skin, use a swivel-bladed vegetable peeler to remove the thinnest possible layer.
Peeled potatoes discolor quickly when exposed to air, so cook them immediately in a pot of water that has already been brought to a boil. If you need to peel them before you cook, place them in a bowl of cold water with a few drops of lemon juice or vinegar to keep the potatoes white.
It’s best to cook potatoes in stainless steel pots. Contact with aluminum or iron will discolor potatoes. For the same reason, use a stainless steel knife when cutting potatoes, not carbon steel. Discoloration does not affect flavor, texture, or nutrition, so don’t worry if it occurs.
Here are 11 healthy ways to serve potatoes:
1. Enjoy potatoes with low-fat toppings such as lemon juice, chopped fresh herbs, minced sun-dried tomatoes, or pico de gallo (fresh salsa).
2. Make a colorful potato salad with Yukon Gold, unpeeled red potatoes, and purple potatoes.
3. Toss fingerling and marble potatoes with a little olive oil and minced rosemary and roast in the oven.
4. Make oven roasted French fries. Cut the potatoes into one-half-inch–thick sticks and toss in olive oil or canola oil. Place in a single layer on a baking sheet, and bake in a 450° oven for 35 to 40 minutes, turning them occasionally.
5. Slice the potatoes like French fries. Toss with just a little olive oil or canola oil. Place in a single layer on a baking sheet, and roast in the oven until crisp, about 20 minutes.
6. Make mashed potatoes with half potatoes, half boiled cauliflower, and a head of roasted garlic. There’s so much natural liquid in the cauliflower that you don’t need to add butter, oil, or milk unless you want.
7. Make mashed potatoes with chicken broth and roasted garlic for a non-fat side dish.
8. Mash some potatoes and stir in cooked peas, sautéed greens, or diced, cooked turnips for texture and added nutrients.
9. Finely shred raw potatoes and add to meatloaf or burger mixtures.
10. Sauté cooked cubed potatoes with cabbage and onions for a hearty side dish.
11. Stir mashed potatoes into low-fat mayonnaise to make a reduced-fat dressing for potato salad.