5 Healthy Alternatives to Your Favorite Potato Dishes
Potatoes are fairly nutritious if they’re not deep-fried or smothered in butter. But if you’re stuck in a rut, try these healthy options.
Instead of roasted potatoes try: Roasted turnips
Preheat oven to 400°F. Trim 2 pounds of turnips, and toss with a tablespoon of olive oil, and salt to taste. Roast for about 30 minutes, or until brown and tender. For added flavor, sprinkle with rosemary. Don’t miss these other healthy food swaps nutritionists love.
Instead of French fries try: Baked yam fries
Preheat oven to 425°F. Scrub yams and cut into 1/4 x 1/4 x 4-inch strips. Toss with a tablespoon of olive oil, and a teaspoon each of ground cumin and ground coriander, and 1/4 teaspoon pepper. Spray a baking sheet with vegetable spray, and arrange yams on the sheet in a single layer. Bake for 25 minutes, turning once midway through. Check out more healthy swaps to improve your carb intake.
Instead of mashed potatoes try: Mashed cauliflower
Steam a whole cauliflower (or just some florets) until soft. In a large bowl, combine the steamed vegetable with 1/2 cup of milk and 2 tablespoons of softened butter. Use a potato masher to mash the cauliflower until smooth and creamy. Sprinkle with salt and pepper to taste. Try this healthy mashed potato recipe if you can’t part with the real deal.
Instead of potato chips try: Kale chips
Preheat oven to 400°F. Rinse and dry kale leaves; tear into roughly 3 x 3-inch strips. Mist leaves lightly with cooking spray, and sprinkle with salt. Bake for 10 minutes or until brown and crispy. Here are more reasons to eat kale.
Instead of a baked potato try: Baked celery root
Preheat over to 400°F. Peel 4 pounds of celery root (about 3 pieces) and cut into 1-inch chunks. Toss with 1/3 cup vegetable oil and 2 teaspoons salt. Place in a roasting pan and bake 30 minutes. Stir, reduce temperature to 375°F, and bake 60 minutes more. Now, check out other vegetables you should stop avoiding.
- Jennifer Bowers, PhD, RD
- Academy of Nutrition and Dietetics (formerly the American Dietetic Association)