The starch in these root vegetables sets them apart. Botanically, potatoes are a vegetable, but nutritionally, they’re mostly carbohydrates , which is probably why you won’t find them at the top of any “healthiest foods” lists. A medium-size russet potato with the skin contains 164 calories and 37 grams […]
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Botanically, potatoes are a vegetable, but nutritionally, they’re mostly carbohydrates, which is probably why you won’t find them at the top of any “healthiest foods” lists. A medium-size russet potato with the skin contains 164 calories and 37 grams (g) of carbs, according to the U.S. Department of Agriculture (USDA). But spuds aren’t all bad — they deliver protein and fiber (5 and 4 g, respectively, in the same-size serving), are naturally fat-free, and are a good source of B vitamins and potassium.
While all white-fleshed potato varieties tend to be comparable nutritionally, they do have slightly different tastes and textures that work for different dishes. For example, russet potatoes have a light, fluffy flesh that makes them well-suited for baked potatoes. Yukon gold potatoes have a naturally rich, buttery texture that lends itself perfectly to creamy mashed potatoes. If it’s size that matters most for your dish, baby or petite potatoes could be the perfect fit. No matter which variety of potato you serve, in their natural form, they’re a great addition to a healthy diet.
The real problem with potatoes tends to be how they’re served. In the United States at least, most of these tubers are consumed in a processed form: as potato chips, french fries, or other packaged products. Between 2017 and 2019, roughly 65 percent of all potatoes sold were used in processed food, according to a USDA report released in September 2020. Often, those preparations add fat and salt while stripping away nutrients like fiber. Meanwhile, restaurant baked potatoes come loaded with butter, sour cream, bacon, cheese, and even chili.
There are definitely better ways to prepare them, and a lot of reasons why you should. In one study, published in January 2020 in the British Journal of Nutrition, 50 healthy adults who ate nonfried potatoes every day for a month had a better-quality diet overall, and showed no adverse impact on cardiovascular health, than when they ate an equal amount of refined grains instead of potatoes. In fact, an even more recent study, published in June 2021 in Nutrients, indicated that the increased dietary potassium from baked or boiled potatoes helped lower blood pressure in 30 at-risk adults.
Potatoes tend to last longer than many other vegetables, and are a neutral base for so many other flavors. They’re also inexpensive, filling, and versatile enough to eat every day. Just remember to treat them more like pasta than lettuce when it comes to portions. These seven recipes will help you discover how to enjoy the healthier side of spuds.
There’s nothing simpler or more divine than roasted vegetables. Here, the starchiness of the potatoes is complemented by carrots, zucchini, and onion to add color, flavor, and additional nutrients to this scrumptious side dish. Simply prepared with seasonings you already have on hand, this vegetable dish comes together quickly even on the busiest weeknight.
Ingredients
- 1 lb new potatoes (aka baby potatoes)
- 1 medium red onion, cut into wedges
- 4 medium carrots, skin on, cut into sticks
- 1 medium zucchini, sliced into rounds
- ¾ tsp kosher salt
- ½ tsp freshly ground black pepper
- Fresh parsley, for garnish (optional)
Directions
- Preheat oven to 400 degrees F.
- Thoroughly wash potatoes and prick all over with a fork. Place on a microwave-safe dish and microwave on high for 3 minutes.
- Transfer potatoes to a parchment-lined baking sheet and add the other vegetables. Drizzle with olive oil, season with salt and pepper, and toss to coat.
- Bake until vegetables are soft and begin to brown, about 30 to 35 minutes.
Nutrition per serving (serves 6): 125 calories, 5g total fat (0.7g saturated fat), 2g protein, 20g carbohydrates, 3.2g fiber, 3g sugar (0g added sugar), 196mg sodium
The only problem with french fries is that they’re traditionally deep fried, which adds loads of calories and unhealthy saturated fats to a naturally fat-free food. In this version, you’ll swap the deep fryer full of unhealthy oil for an oven and a touch of extra-virgin olive oil. Leave the skin on, because it contains about half the fiber of the whole potato, research shows. And fiber is a major boon to your health, helping with regularity, lowering cholesterol levels, and maintaining a healthy weight and blood sugar levels, according to Mayo Clinic. The flavor of Parmesan cheese is nice and strong, so a little goes a long way, which works out perfectly nutritionwise — lots of flavor for very few calories.
Ingredients
- 4 medium russet potatoes
- 2 tbsp extra-virgin olive oil
- 1 tsp garlic powder
- ¾ tsp kosher salt
- ¼ tsp freshly ground black pepper
- 3 tbsp grated Parmesan cheese
- 2 tbsp fresh parsley, for garnish (optional)
Directions
- Preheat oven to 425 degrees F.
- Wash the potatoes thoroughly and, leaving the skin intact, slice them into ½-inch-wide strips.
- Place the fries in a large mixing bowl and drizzle with olive oil. Toss to coat. Season with garlic powder, salt, pepper, and Parmesan.
- Spread fries evenly in a single layer on a parchment-lined baking sheet. Bake until golden brown, about 30 to 35 minutes, tossing halfway through.
- Serve hot and garnish with fresh parsley, if desired.
Nutrition per serving (serves 6): 163 calories, 5g total fat (1.1g saturated fat), 4g protein, 25g carbohydrates, 2.7g fiber, 1g sugar (0g added sugar), 191mg sodium
You don’t have to be vegan to enjoy this soup and reap its healthy benefits. As Cleveland Clinic points out, more plant-based foods like this dish in your diet may help decrease blood pressure and the risk of heart disease and certain types of cancer. Indeed, a study published in the September 2021 Journal of Urologyfound that in men younger than 65, a plant-based diet decreased the overall risk of prostate cancer by 19 percent and the risk of dying from the disease by 47 percent.
Ingredients
- 3 tbsp extra-virgin olive oil
- 4 leeks, white and light green parts only, roughly chopped
- 1 rib celery, diced
- 3 cloves garlic, minced
- 2 lb Yukon gold potatoes, skin on, chopped into ½-inch pieces
- 4 cups low-sodium vegetable broth
- 1 tsp dried thyme
- 1 tsp dried rosemary
- ½ tsp ground coriander
- 2 bay leaves
- 2 tsp kosher salt
- ½ tsp freshly ground black pepper
Directions
- Place a large stockpot over medium heat and add oil, leeks, celery, and garlic. Cook, stirring frequently, until vegetables are soft and tender, about 10 minutes.
- Add potatoes, broth, thyme, rosemary, coriander, and bay leaves and bring to a boil. Lower heat, cover, and simmer until potatoes are very soft, about 20 minutes.
- Remove from heat. Cool slightly, then strain out bay leaves and puree the soup using an immersion or countertop blender.
- Return mixture to stockpot over medium, add soy milk, and simmer. Season with salt and pepper and serve.
Nutrition per serving (serves 8; 1 cup): 173 calories, 6g total fat (0.8g saturated fat), 4g protein, 29g carbohydrates, 3.3g fiber, 4g sugar (0g added sugar), 400mg sodium
This recipe swaps traditional mayonnaise, which is high in calories, sodium, and saturated fats, according to the USDA, for olive oil, which is rich in healthy monounsaturated fats. Some preliminary research cited by the American Heart Association found that olive oil in the diet may decrease the risk of heart disease. In addition, because the potatoes in this recipe are cooked and then cooled, some of the starch becomes what is known as resistant starch, according to a study published in October 2016 in Food Chemistry. As a study in the October 2017 American Society for Microbiology points out, resistant starch is somewhat difficult to digest, which means that you’ll get fewer calories and carbohydrates from the potatoes when they are prepared in this way. This research also suggests that resistant starch can function as a prebiotic, meaning it may lead to improved gut health with regular consumption.
Ingredients
- 2 lb new potatoes (aka baby potatoes), halved
- 2 tbsp extra-virgin olive oil
- ¼ cup white wine vinegar
- 1 tbsp Dijon mustard
- ¾ tsp kosher salt
- ¼ tsp freshly ground black pepper
- ¼ cup red onion, diced
- 3 tbsp capers
- 2 tbsp fresh dill, chopped
- 2 tbsp fresh basil or parsley, chopped
Directions
- Place potatoes in a large stockpot full of cold water. Bring to a boil over medium-high heat. Cover and cook until potatoes are easily pierced with a fork, about 12 to 15 minutes. Drain and cool.
- In a small bowl, whisk together oil, vinegar, mustard, salt, and pepper. Pour over potatoes and toss gently to coat.
- Top with the onion, capers, dill, and basil, and serve.
Nutrition per serving (serves 6): 156 calories, 5g total fat (0.6g saturated fat), 3g protein, 29g carbohydrates, 3g fiber, 0g sugar (0g added sugar), 350mg sodium
Baked potatoes are a surprisingly simple way to get dinner on the table in a flash. And there’s no faster way to “bake” a potato than in the microwave. While baked potatoes are usually piled high with unhealthy ingredients such as cheese, bacon, sour cream, and butter, they can be a perfect base for healthy ingredients too. Here, they’re piled with a spinach salad, which adds fiber and iron, according to the USDA.
Ingredients
- 4 medium russet potatoes
- 3 tbsp olive oil, divided
- 1 pinch kosher salt
- 1 pinch freshly ground black pepper
- 2 cups baby spinach
- ½ yellow bell pepper, thinly sliced
- ¼ cup crumbled feta cheese
- 2 tbsp sun-dried tomatoes, sliced
- ¼ cup walnut halves
- 3 tbsp balsamic vinegar
- 1 scallion, thinly sliced, for garnish
Directions
- Thoroughly scrub potatoes and prick the skin of each all over. Place potatoes on a microwave-safe plate and microwave on high for 6 minutes. Flip potatoes over, then microwave for 6 more minutes. If a knife can be easily inserted into the middle of each potato, they are ready. If not, continue to microwave, 2 minutes at a time, until the center of the potato is cooked through.
- Cut each potato in half, leaving the sides connected. Drizzle with a tablespoon of olive oil and season with salt and pepper. Evenly divide spinach, pepper slices, feta cheese, sun-dried tomatoes, and walnut halves among potatoes.
- Drizzle each potato with remaining olive oil and balsamic vinegar. Sprinkle with scallions before serving.
Nutrition per serving (serves 4): 351 calories, 17g total fat (3.3g saturated fat), 8g protein, 44g carbohydrates, 5.5g fiber, 5g sugar (0g added sugar), 172 mg sodium
Yukon gold potatoes have a naturally creamy texture when mashed — no need for unhealthy fats like butter or cream. Starting the potatoes in cold water may take a bit longer, but it allows them to cook more evenly, which is the key to a lump-free mash. Cutting the potatoes all the same size is important for the same reason. This recipe uses broccoli to pump up the nutritional content, with folate, vitamin C, and vitamin K for very few calories, per Harvard Health Publishing. Pesto adds a blast of flavor, but look for one that uses a healthy unsaturated fat, such as olive oil, high up on the ingredients list.
Ingredients
- 2 lb Yukon gold potatoes, cut into ½-inch pieces
- 1 medium bunch broccoli, cut into very small pieces
- 2 cloves garlic, minced
- ¼ cup grated Parmesan cheese
- ¼ cup prepared basil pesto
- 1 tsp kosher salt
- ¼ tsp freshly ground black pepper, plus more to taste
Directions
- Place potatoes in a large stockpot over medium-high heat and fill with enough water to cover by 2 inches. Cover the pot and bring to a rolling boil.
- Once the water is boiling, cook until potatoes are tender, but not quite cooked through, about 10 to 12 minutes. Stir in broccoli, cover, and cook until broccoli is bright green and soft, about 4 to 5 minutes more. Drain, reserving ½ cup of the cooking water.
- Return drained vegetables to stockpot and add the reserved water and remaining ingredients. Mash with a potato masher to thoroughly combine the ingredients (but be careful not to overmix).
Nutrition per serving (serves 6; about ¾ cup): 203 calories, 6g total fat (1.3g saturated fat), 7g protein, 35g carbohydrates, 5.6g fiber, 3g sugar (0g added sugar), 416mg sodium
