This article is a guest post by Jennifer Moore of Indulgent Health.
The poor, maligned potato. Thrown out like the baby with the bathwater in the “no carbs!” and “no white foods!” crazes of the last two decades.
Point of clarification number one: all fruits and vegetables are carbs, it’s the refined ones that are nutrient-poor and calorie-dense.
Point number two: it’s the aforementioned refining that strips otherwise good foods of their nutrients. Potatoes are indeed carbs and many varieties are white, but please know that they are nutrient dense, high quality, tasty and filling good food.
The flesh and skin of the potato are full of vitamins C and B6, copper, potassium, manganese and fiber. They’re rich in antioxidants. The nutrients they contain can help lower blood pressure, build healthy cells, and maintain healthy heart function.
Bonus, most everyone loves to eat them. They’re versatile, easy to prepare, they store well and they’re light on the wallet to boot!
Following is a handful of ways to serve potatoes. No need to peel, just wash well.
Garlic Mashed: Boil chopped potatoes, drain and puree with roasted garlic and olive oil.
Parmesan Roasted: Toss cubed potatoes with parmesan, salt, pepper and parsley. Bake on a sprayed sheetpan at 375 degrees for 20 minutes, turning once.
Rosemary Roasted: Toss cubed potatoes with rosemary, parsley, salt, pepper, granulated garlic and olive oil. Bake on a sprayed sheetpan at 375 degrees for 20 minutes, turning once.
de Provence Roasted: Toss cubed potatoes with herbs de provence, lemon zest, salt, pepper and olive oil. Bake on a sprayed sheetpan at 375 degrees for 20 minutes, turning once.
Avocado Sauced: Bake whole potato at 350 degrees for 40 minutes. Split open and serve hot, drizzled with a sauce made by mashing together one avocado and 2 T olive oil. Salt and pepper to taste.
Colcannon: Saute kale and onions in olive oil. Add boiled potato cubes, mash well, season with nutmeg, salt, pepper, a pat of butter and a splash of milk.
Palak Aaloo: Saute diced potato and cauliflower florets in olive oil. Sprinkle in one teaspoon each of cumin seeds, turmeric, salt and chile powder. Cook over low heat for 15 minutes, stir in chopped tomato and serve with fresh cilantro.
Jennifer Moore is a Holistic Health Counselor and former chef based in Alexandria, Virginia. She teaches mindful eating, balanced living and guilt-free self care. Check out her website at www.IndulgentHealth.com, and learn how you can reclaim your health and happiness by breaking free from cravings and emotional eating.
Photo credits: heart potato, market potatoes, red potatoes.
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We love to eat them cooked down with chicken, bell pepper, onions, cheese, and eggs; served with sour cream and salsa.