Oh potatoes, I can't stay mad at you! No matter how many people want
to badmouth you for your carbs, your habit of sopping up oil as French
fries, your high ranking on the glycemic index (which measures how
quickly different foods raise your blood sugar), I keep coming back.
And who can blame me? Despite peoples' knee-jerk reactions to this
tasty tuber, it actually fits perfectly into a healthy eating plan. It
offers plenty of immunity-boosting vitamin C, blood pressure-lowering
potassium and fiber. And unless you're eating an absolutely plain potato
all by itself, its GI value doesn't matter. (It's also worth noting
that the glycemic index is an imperfect and controversial scale.) A
high-GI potato becomes a low-GI meal if you simply add a little olive
oil, because the added fat helps slow the absorption of the potato's
carbohydrates.
The other thing I love about potatoes is how many ways there are to
prepare them. Not sure what to make for dinner? Here are 5 easy ways to
enjoy some smashing spuds.
1. Baked Potatoes-What
could be easier than baking a potato? To bake a potato: scrub 1 medium
russet potato per person and pierce in several places with a fork. Place
the potatoes in the microwave and cook on Medium, turning once or
twice, until soft, about 20 minutes. (Or use the "potato setting" on
your microwave and cook according to the manufacturer's directions.)
Alternatively, bake potatoes directly on the center rack in a 400°F oven
until tender, 45 to 60 minutes. Baked potatoes are the perfect
weeknight dinner and as long as you're not loading your tater up with
high-calorie toppings, they're pretty healthy too. Try our Low-Cal Loaded Twice-Baked Potatoes and More Skinny Potato Recipes.
2. Mashed Potatoes-Although
often made with tons of butter, cream and salt, mashed potatoes can be a
relatively healthy addition to your meal if you know how to make them
right. With the right recipes and healthy substitutes, like buttermilk,
you can forgo all that butter and cream and make a side that's still
delicious. Try these delectable, comforting Bacon Mashed Potatoes and More Healthy Mashed Potato Recipes.
3. Scalloped Potatoes-Scalloped potatoes (AKA "potatoes gratin") look like a dish that just has
to be bad for you: take thin-sliced potatoes, smother them in a heavy
cream sauce and then top with crispy buttered breadcrumbs. Yum! But
also: yikes! Still, it's possible to make this comfort-food favorite
without wrecking your diet. For our healthier version of scalloped
potatoes, we cut 160 calories and 12 grams of saturated fat compared to
traditional recipes by making a lighter cream sauce and choosing cooking
techniques that maximize flavor but don't add extra calories. Try our lighter recipe for Scalloped Potatoes and learn how to replicate our three tricks for making them healthier.
4. Oven-Fried Potatoes-Next
time you have a craving for French fries, don't hit the drive-thru at
McDonald's, just head to your kitchen. Oven "fries" are an easy way to
get the delicious, crispy taste of deep-fried potatoes without all the
grease. Here's what you do: toss potatoes (or sweet potatoes!) cut in
thin wedges in olive or canola oil and then roast them in the oven at
450°. The results are great: crisp on the outside and fluffy on the
inside. And the nutrition savings are through the roof: a healthy
serving of our Oven "Fries" has less than half the calories of a small
serving of McDonald's French fries. Get the recipe: Oven "Fries" and More Low-Fat Potato Recipes.
5. Roasted Potatoes-Few
things seem as comforting to me as roasted potatoes. They're great on
their own but even better as part of a mélange of veggies. Try mixing
different varieties-waxy fingerlings and thin-skinned baby reds-with
carrots, sweet potatoes and chunks of onion. Since the skin stays on,
you get a good dose of fiber when you cook this way. Want to give it a
try? Try our recipe for Roasted New Potatoes & Green Beans and More Healthy Ideas for Potatoes.
What's your favorite way to cook potatoes?
Matthew Thompson is the associate food editor for EatingWell Magazine.
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