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The Versatility Behind the Potato

The Versatility Behind the Potato

The potato is more than likely the most widely recognized food that can be used in a multitude of ways. From frying to baking to boiling, there are nearly countless ways to incorporate this unique starch into your diet. In this particular article, we will provide you with some simple recipes that will allow you to hit your daily macro goals while still enjoying your food. With that in mind, let's begin!

 

Healthy French Fries

Ingredients:

  • 4 Russet Potatoes
  • 1 Tablespoon of Olive Oil
  • 1 Teaspoon of Garlic Powder
  • 1 Teaspoon of Onion Powder
  • 1/8 Teaspoon of Salt
  • 1/8 Teaspoon of Pepper
  • 1/8 Teaspoon of Cayenne Pepper
  • 2 Tablespoons of Herbes De Provence
  • 1/4 Cup of Grated Parmesan Cheese

Directions:

  1. Preheat oven to 425.
  2. Wash potatoes and peel them if you like (I leave skins on for more crunch!) Cut potatoes in half lengthwise, and then in half lengthwise again. Cut into strips, as thin as possible. It's ok if some are a little thicker.
  3. Place cut up fries in a large ziploc bag and add olive oil. Shake to coat.
  4. In a small bowl, mix all spices, and then dump into bag. Shake to coat.
  5. Line 2 cookie sheets with foil. Spray lightly with cooking spray.
  6. Arrange fries in a single layer on sheets and sprinkle grated parmesan all over potatoes. Put in preheated oven and bake for 30-45 minutes.
  7. Enjoy!

Healthy Potato Chips

Ingredients:

  • 2 Russet Potatoes
  • 1 Tablespoon of Olive Oil
  • 1/4 Teaspoon of Garlic Powder
  • 1/2 Teaspoon of Salt

Directions:

  1. Wash the potatoes, and scrub them until all they are dirt free.
  2. Using a sharp knife or mandolin, slice the potatoes thinly.
  3. Dry the slices with the help of a paper towel.
  4. Line the baking sheet with parchment paper and lightly oil it.
  5. In a bowl, add potato slices, olive oil, garlic powder, and salt.
  6. Toss until the spices cover the potato slices.
  7. Place the slices on the baking sheet.
  8. Place the baking tray on a preheated oven at 400-degree F for 30 minutes.
  9. After 15 minutes into the cook, turn over the slices.
  10. Once the chips get a nice golden-brown color, remove them from the oven and let them cool a bit before serving.
  11. Enjoy!

Healthy Potato Salad

Ingredients:

  • 2 Pounds of Russet Potatoes
  • 1 Tablespoon of Salt (for cooking)
  • 1/2 Cup of Greek Yogurt (Plain, Non-Fat)
  • 2 Tablespoons of Light Mayonnaise
  • 1 Teaspoon of Dijon Mustard
  • 3/4 Teaspoons of Salt
  • 1/2 Teaspoon of Black Pepper
  • 1/2 Teaspoon of Onion Powder
  • 1/2 Cup of Chopped Celery
  • 3 Tablespoons of Pickle Relish
  • 2 Tablespoons of Minced Red Onions
  • 2 Tablespoons of Minced Parsley
  • 2 Hard-Boiled Eggs

Directions:

  1. Peel and cut the potatoes into ¾-inch cubes.
  2. Place potatoes in a large saucepan and add water to cover by 1-inch. Bring to boil over medium-high heat. Add 1-tablespoon salt, reduce heat to medium, and simmer. Stir a few times, until potatoes are fork-tender, about 8 minutes. Drain and transfer to a large bowl.
  3. In a medium-sized bowl whisk together yogurt, mayonnaise, mustard, salt, pepper, and onion powder. Add to the potatoes and gently stir to combine.
  4. Separately, peel and cut the hard-boiled eggs into ¼-inch cubes.
  5. Add celery, pickles, red onions, parsley, and chopped eggs to the potato mixture, stir to combine. Add more salt and pepper to taste.
  6. Cover and refrigerate until chilled, about 1 hour before serving.
  7. Enjoy!

Healthy Potato Soup

Ingredients:

  • 1 3/4 Cup of Diced Peeled Russet Potatoes
  • 1 Medium Chopped Onion
  • 1/4 Cup of Chopped Celery
  • 1 Can of Reduced-Sodium Chicken Broth
  • 1/8 Teaspoon of Black Pepper
  • 3 Tablespoons of Cornstarch
  • 1 Can of Fat-Free Evaporated Milk
  • 1 Cup of Shredded Reduced-Fat Cheddar Cheese

Directions:

  1. In a large saucepan, combine the potatoes, onion, celery, broth and pepper. Bring to a boil.
  2. Reduce heat; cover and simmer until vegetables are tender, 15-18 minutes.
  3. Combine cornstarch and 1/4 cup milk until smooth; stir into potato mixture. Add the remaining milk. Bring to a boil; cook and stir for 2 minutes or until thickened.
  4. Remove from the heat.
  5. Stir in cheese until melted.
  6. Enjoy!

Healthy Mashed Potatoes

Ingredients: 

  • 2 Pounds of Russet Potatoes
  • 4 Whole Peeled Garlic Cloves
  • 1 1/2 Teaspoons of Olive Oil
  • 1/4 Teaspoon of Dried Sage
  • 1/8 Teaspoon of Salt
  • 1/8 Teaspoon of Black Pepper
  • 1/4 Cup of Nonfat Sour Cream

Directions:

  1. Peel potatoes and cut in half. Place in large stovetop pot with 4 whole garlic cloves. Cover with cold water and bring to a boil. Reduce heat to a gentle boil and cook until potatoes are tender.
  2. When potatoes are tender, drain and mash along with garlic cloves using a potato masher or electric beaters.
  3. Stir butter or olive oil, sage, salt, pepper and sour cream or buttermilk into the remaining potatoes and return to low heat, stirring until warm.
  4. Enjoy!

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