Healthy At Home 3 MIN READ 6767 VIEWS February 6, 2017

How To Make Potatoes Healthy?

Written By Latika Gupta

Make Potatoes Healthy

If you cook potatoes in a healthy manner you will be able to enjoy not only their earthy flavor but also the multiple nutritional benefits they come with.

One vegetable that has always faced the brunt of being unhealthy is ‘Potato’. They have always been associated with being fatty, a prominent reason for weight gain and are said to be high on carbs. The world is so busy in counting the faults of mighty potato that its several health benefits often remained unnoticed. 

In the case of potatoes as well, reality is a little different from what we perceive. Potato, like any other vegetable, is very nutritious and provides a good amount of fiber, Vitamin C, and some B Vitamins. Indeed they become unhealthy when we fry them or cook them with too much of cheese and cream. All the added saturated fats and calories diminish the nutritional value of potatoes, thus making them unhealthy. 

Nutritional Profile Of Potatoes

Potatoes are often regarded as a strict no-no for those who are dieting because of their high carbohydrate content. But the overall nutritional profile of a medium-sized potato is quite overwhelming. One medium sized baked potato contains only 166 calories and no amount of fat. It provides almost 28% of your daily allowance of RDA and Vitamin C, 27% of Vitamin B6, 26% of potassium and 10% percent of your daily iron requirement. If you are eating a potato with its skin, then you are getting 4gm of fiber, which helps in regulating your digestion. Potatoes can contribute greatly to your feeling of satisfaction thus bringing a potential decrease in your cholesterol levels. 

If you cook potatoes in a rather healthy manner you will be able to enjoy not only their earthy flavor but also the multiple nutritional benefits they come with.

Recipe Makeovers For Healthy Potato Bites

Frying potatoes is not the only way to make them tasty, you can bake them too. Potatoes, when baked with skin, do not constitute any kind of extra fat or calories. Replace cheese and sour cream with salsa, low-fat yogurt and fresh herbs to accompany your baked fries. Here are some healthy snacks recipes that you can make from potatoes:

Baked Fries Recipe: 


Cut potato wedges with skin on and place them on a baking sheet sprayed with olive oil. Sprinkle some olive oil, black pepper, and salt over the wedges. Bake them in a pre-heated at 450 degrees over for 15 to 20 min. Turn them once to ensure they are browning on all sides. 

Potato Chips Recipe: 


Preheat oven to 200 degrees C. Cook whole potatoes in boiling water for 5 to 7 minutes. Drain, dry and cut boiled potatoes into thick chips. Brush a little olive oil on a non-stick baking tray. Take egg white of one egg in a bowl and toss cut potato chips in it. Spread the chips on a baking tray and bake for 35 minutes. Turn them halfway through so that they brown on both sides. 

Mashed Potatoes Recipe: 


Follow the basic boiling and mashing techniques to potatoes, but instead of butter and cheese, use skimmed milk or low fat spread to mash your potatoes. This will make the potatoes fluffier and healthier with no added calories. 

Healthy Add-On Options: Instead of heavy creams, cheese, butter, and oil, add fresh condiments, lemon juice and pepper to your potato recipes. You can also add chunks of boiled and diced potatoes to your healthy salads, minus any fatty dressings. 

Final Considerations 

Consuming potatoes with their skin provides more fiber and potassium than your regular peeled potatoes. If you are following a 2000 calorie diet then you can easily add a medium-sized baked potato with skin to it as it will give you 4gms of fiber and 900gm of potassium, though it will also include 37gm of carbohydrates, which is equal to the 12 percent of your daily requirement. 

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