MMMM Taters but...Healthy Style!!

Healthy Potatoes Earn a good  name for taters!

Potatoes get a lot of bad rapport mainly because many people eat them only as fat- and sodium-rich chips or fries.  But did you know that the potato is one of the most nutritious root vegetables around?  It is not only a good source of carbs but it's also rich in Vitamin C, potassium and B vitamins.  Healthy potato recipes can be part of a balanced and nutritious diet.  You can easily transform the humble potato into delectable dishes, meal or side dish.  Potatoes are also a good substitute for wheat or white bleached flour; Potato flour is just as versatile and more nutrient rich. [Potato cakes, breads-sliced and loafed, crackers, pastas.]

The potato is a versatile food that can be cooked in a variety of ways.  Potatoes can be boiled, baked, roasted, or fried.  They can be mashed, baked in a casserole, or added to soup.  You can have potatoes every day for a whole month without serving it the same way twice.

Healthy Roast Potato Recipe

You can lose the health benefits of roast potatoes if you add butter, animal fat, or too much oil.  For a healthier alternative, use olive oil or sunflower oil, EVOO.

Preheat your oven to 400 degrees Fahrenheit.  Partially cook 10 baby potatoes in boiling salted water for ten minutes.  Drain well and transfer to a bowl.  Add a tablespoon of olive oil or sunflower oil and fresh rosemary (chopped).  You can also use sage and thyme instead of rosemary. Season with salt and mix well, making sure the potatoes are evenly coated with oil and herbs.  Transfer the potatoes to a baking tray and bake for 25 minutes.  Take the potatoes out of the oven and put them back in the bowl (unwashed).  Add chopped garlic and mix well.  Put them back in the tray and bake for 5 more minutes.

Healthy Mashed Potato Recipe

When it comes to mashed potatoes, “healthy” is the last word you would use to describe it.  The typical mashed potato recipe uses tons of artery-clogging butter and cream.  But you can still enjoy mashed potatoes if you make it in a healthy way.  The following healthy potato recipe uses savory chicken broth and reduced-fat sour cream (or omit the cream) to add richness without too much fat.

To make your most satisfying but healthy mashed potatoes, boil 3 pounds of peeled potatoes in salted water until tender [Sea salt preferred].  Drain the potatoes and return to the pot.  Mash the potatoes (off the heat) and add about one-half cup reduced-sodium chicken broth to make a soft puree.  Stir in two tablespoons reduced-fat sour cream and season with salt and pepper.  Add 2 tsp parsley and 1 shake of dill weed and a dash of crushed red pepper or paprika for less hot for a southwestern style.

Healthy Sweet Potato Recipe

With the right recipe, the potato makes a healthy side dish or meal, but did you know that the sweet potato makes a healthier choice?  It contributes dietary fiber, natural sugars, complex carbohydrates, protein, Vitamins A and C, thiamine, niacin, copper and potassium.  It is also high in beta-carotene.

For a healthy, guilt-free snack, try this Sweet Potato Strips recipe.  Preheat oven to 425 degrees Fahrenheit.  Cut three sweet potatoes into French-fry strips.  Add one tablespoon canola oil, one-fourth teaspoon cayenne pepper, and 1-1/2 tablespoon taco seasoning.  Mix thoroughly.  Uniformly spread out the fries on a baking sheet and bake for 15-20 minutes.  Take out the sheet and turn the strips over.  Continue baking for 10 minutes more or until crisp and slightly brown.  This low-fat French-fry version has no cholesterol.

Overall

Potatoes make excellent dishes as meals or sides for healthy eaters if cooked in little or no sodium and low fat and Olive oils.  When wanting to fry something it is better to bake it in the same oil that it would have been fried in.  You can think about stuffing various things with diced potatoes and baking it with various flavors.  Overall it is a pretty well rounded food source and has served many great civilizations as a main food for many years throughout history.  Germany is a prime example.  So let the potato fool you not, it can be done in a healthy manner and successfully feed plenty for less.