Potatoes have a bad reputation. Gee, I wonder why! Because we coat them in unhealthy oils, deep fry them, and serve them alongside a bunch of other unhealthy foods. News flash: potatoes don’t have to be unhealthy! In fact, they’re actually high in some nutrients such as potassium (important for heart health) and vitamin C (important for a healthy immune system).
There are a few things you can do to increase the amount of nutrients that you get from potatoes, including the following:
Eat the skin, which is about 50% fiber and will help to keep you full.
Cook them properly. Steaming or roasting is better than boiling; when you boil potatoes, the vitamins and minerals leech into the cooking water. Avoid deep-frying. You can make perfectly tasty and crispy fries just by roasting them in the oven!
Combine with protein and fat. Potatoes are composed of mainly carbohydrates, which can be a problem for some people, especially those who have diabetes or insulin resistance. Adding some protein and/or healthy fat to your potatoes can prevent blood sugar levels from rising too high.
Add herbs and spices, which will increase the amount of nutrients and antioxidants that you get from the potatoes. In the recipe below, I added thyme and red pepper flakes. They have a little kick to them, but I think that’s what makes them delicious.
This recipe is incredibly simple, but oh-so-healthy! I used avocado oil, which works well for roasting. Olive oil works great, too. Both will provide you with some healthy fats that support metabolism, keep you full and satisfied, AND promote brain health.