Plated: Potatoes - the ultimate root vegetable

By Rebecca Turner

Baked, roasted, mashed, or fried: there are plenty of ways to eat potatoes. Potatoes are perfect for hearty meals, healthy sides, and everything in between. Sadly, in the pursuit of low-calorie, calorie-free, or carb-free meals, the potato is often lumped into the unhealthy or undesirable category, robbing you of some nutritious and delicious dishes. Did you know potatoes are fat-free, gluten-free, plant-based, and affordable? They’re also cholesterol- and sodium-free, with only 110 calories per serving, making them guilt-free. Potatoes alone have never been the problem. Everyone should have permission to enjoy potatoes in a healthy eating pattern.

Potatoes come in various shapes and sizes to keep family dinners interesting — Russet, reds, yellows, white, purple, petites, and fingerlings. You can find potatoes fresh, dehydrated, frozen, and canned. Multiple varieties and cooking methods allow potatoes to fit into meals to meet individual or cultural preferences. And suppose you’re worried about missing out on the excellent nutrition found in potatoes by choosing dehydrated, frozen, or canned. In that case, you’ll be happy to know that most potatoes’ potassium and vitamin C are found in the flesh, not the skin. However, the potato’s skin does pack a punch of dietary fiber and is worth keeping when possible.

Mississippi is known for its sweet potatoes. But it is a myth that sweet potatoes are healthier than white potatoes. Potato lovers can celebrate that white and sweet potatoes are nutrient-dense vegetables. How you choose to prepare potatoes can take away from its wholesome profile. While butter, cheese, sour cream, brown sugar, and bacon taste great, it often overshadows potatoes’ health benefits. Healthier potato toppings include plain Greek yogurt, salsa, guacamole, pesto, or drizzle olive oil with your favorite herbs. Chopped chives, roasted vegetables, and a pinch of salt and pepper provide flavor.

The average American consumes 34 pounds of French fries annually! Simply swapping from fried to air-fried or baked french fries will help transform your heart health. For best results, keep frozen fries frozen until you cook them. Remember, fresh homemade fries will be full of water. The more fresh or frozen fries you add to a tray, the more steam they’ll release in your oven, reducing crispness. Turn up the heat to 425 to 450 degrees, try not to overlap the fries, and flip them halfway through baking so they brown equally.