Authors: Ashley Sloniker, University of Nebraska-Lincoln, Dietetic Intern
Wanda Koszewski, PhD, Dietetic Intern Director, Nebraska Cooperative Extension Service, University of Nebraska-Lincoln
The number one vegetable in the country is the potato. Unfortunately, most of the time they are served as French fries. This drowns the poor potato in a sea of fat and often salt. However, the good news is the potato is not nearly as bad as people make it out to be. When prepared correctly they are a healthy option for a balanced meal.
Potatoes come in many varieties, are available year round, and are inexpensive. The potato is also versatile and can be prepared in many healthy ways such as boiled, baked, steamed, mashed, or roasted.
Here are some healthy ideas for your next potato:
- Baked potato topped with salsa
- Mashed potatoes with low-fat or fat-free milk , low-fat yogurt, low-fat sour cream, or low-fat cream cheese
- Oven fries made by slicing potatoes into strips, place in a zip-top bag, add 1-2 tablespoons of oil, a small amount of salt, shake in the bag, place potatoes on a baking sheet, and bake in the oven
- Boiled potatoes topped with parsley or other herbs
- Roasted potatoes with rosemary and olive oil
Make French fries a sometimes food and try preparing potatoes in a variety of ways.
