Spud Love! Healthy And Delicious Potato Recipes

Spud Love! Healthy And Delicious Potato Recipes

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Tamara
January 25, 2022
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If you love potatoes, you can enjoy them fried, baked, roasted, or as chips. Of course, to make the most of their benefits, you have to ensure you eat them in the healthiest way possible.

Why are potatoes healthy? Potatoes are filled with antioxidants, vitamins, and minerals, and they have many health benefits. These include regulating your blood sugar.

Potatoes are also filling and satisfying. If you’re craving potatoes, you’ll want to try some creative and healthy recipes that keep their nutrients intact. Read on to learn new potato recipes.

Seven Yummy Potato Recipes

#1 Garlic Smashed Potatoes

#1 Garlic Smashed Potatoes

Garlic and potatoes are a match made in heaven! Smashed potatoes are a bit different from mashed potatoes because they get tossed with herbs and olive oil before being smashed into thin patties and roasted to give them delicious crispiness.

To make delicious mashed potatoes, choose waxy potatoes that aren’t very starchy. Your best bet is Yukon gold potatoes because they are soft but become crispy when baked in the oven.

Ingredients 

  • 1 pound baby Yukon Gold potatoes
  • 4 tablespoons melted butter
  • 2 cloves garlic (minced) 
  • 1 teaspoon thyme leaves
  • ½ cup Parmesan 
  • Black pepper 
  • Salt

Instructions

  • While your oven heats to 425 degrees, put the potatoes in a large pot and cover them with water. Add a bit of salt. 
  • Let the pot come to a boil and then simmer so that the potatoes become soft. This should take about 15 minutes. 
  • Drain the potatoes and allow them to cool down. 
  • On a baking sheet, place your potatoes with melted butter, thyme, and garlic. Use a mason jar to press down the potatoes so that you make potato patties. 
  • Season the smashed potatoes with salt and pepper, then sprinkle the parmesan cheese. 
  • Pop them into the oven for approximately 25 minutes so that they become beautifully crispy. 

#2 Mushroom and Potato Soup 

#2 Mushroom and Potato Soup 

Adding potatoes to your soup is a nice change from having chips for dinner. This recipe not only contains potatoes but a wealth of other healthy ingredients, such as nuts, carrots, mushrooms, and herbs. 

Ingredients

  • 2 large onions (thinly sliced) 
  • 20g dried porcini mushrooms 
  • 300g potatoes (diced) 
  • 1 tablespoon rapeseed oil 
  • 3 teaspoons vegetable bouillon powder
  • 300g chestnut mushrooms (chopped) 
  • 4 carrots (diced) 
  • 8 tablespoons yogurt
  • 3 garlic cloves (grated) 
  • 2 teaspoons thyme 
  • 2 tablespoons parsley 
  • 55g walnuts (chopped) 

Instructions

  • Heat the oil in a large pan and place your onions in them. Fry them for 10 minutes. 
  • Pour boiling water over the dried mushrooms and stir in the bouillon powder. Put it aside.
  • Now, add the garlic and fresh mushrooms to the pan with thyme, carrots, and potatoes. Fry it well until the mushrooms become brown in color. 
  • Pour in the mushroom and stock blend, then cover the pan so it can simmer for about 20 minutes. Stir in your pepper and parsley. 
  • Once you’re ready to serve your soup, garnish it with yogurt and walnuts. 

#3 Roast Potatoes And Paprika 

#3 Roast Potatoes And Paprika 

You don’t have to worry about roast potatoes being unhealthy. This recipe is a nutritious spin on roast potatoes, with smoked paprika giving it a nice burst of flavor.

It also includes olive oil that’s a healthy fat to include in your diet. Best of all, it’s really easy as it only contains three ingredients.

Ingredients 

  • 2 – 3 pounds of floury potatoes (peeled and cut into quarters) 
  • 100ml olive oil 
  • 2 teaspoons smoked paprika 

Instructions

  • Heat up your oven to 200 degrees Fahrenheit. 
  • Put the potatoes in a pan of cold, salted water. Let them boil, then allow them to simmer for about five minutes. 
  • Drain the potatoes and let them dry in a colander. 
  • Place the potatoes back in the pan, then add the paprika and oil. 
  • Cover the potatoes with a lid so that you can shake the pan. This coats the potatoes with oil and paprika. 
  • Put the potatoes into a large roasting pan and roast them for an hour or so. 
  • Remember to turn the potatoes halfway into the cooking process so that they become crispy and fluffy. 

#4 Onion And Garlic Hash Browns 

#4 Onion And Garlic Hash Browns 

If you love hash browns, instead of buying them from a fast food outlet where they can contain unhealthy ingredients, make your own at home.

Here’s an easy recipe that will change the way you see hash browns. It makes use of a slow cooker that uses a low amount of heat to prepare them so they maintain their nutrients.

Ingredients 

  • 1 large red onion (chopped) 
  • 1 small red pepper (chopped) 
  • 1 small green pepper (chopped) 
  • ¼ cup butter (cubed) 
  • 4 garlic cloves (minced) 
  • ½ teaspoon salt 
  • ½ teaspoon pepper 
  • 1 tablespoon olive oil 
  • 2 teaspoons parsley (minced) 
  • 30 ounces frozen hash brown potatoes (shredded) 

Instructions

  • In a large skillet, heat the oil and butter on medium heat. 
  • Add the peppers and onion. You want to stir and cook them until they become crispy but are still tender. 
  • Throw in the garlic and cook the ingredients for one more minute. 
  • Then, stir in the hash brown pieces, along with the salt and pepper. 
  • Move the ingredients into a slow cooker. 
  • Cover them and cook them for three to four hours. 
  • Garnish with parsley when you’re ready to serve your hash browns.

#5 Spicy Roasted Potatoes 

#5 Spicy Roasted Potatoes 

These roasted potatoes are smoky and spicy, and if you love eating potato skins leave them intact because this will give you a good amount of fiber in this dish.

This recipe is definitely worth trying the next time you want to cook delicious potatoes for the family. 

Ingredients 

  • 1 ½ pounds red potatoes (cut into wedges) 
  • 4 teaspoons extra-virgin olive oil 
  • ½ teaspoon paprika
  • ¼ teaspoon ground chipotle pepper (or ½ teaspoon chili powder)
  • ¼ teaspoon garlic powder
  • ½ teaspoon salt 

Instructions

  • Preheat your oven to 450 degrees Fahrenheit. 
  • Put the paprika, oil, salt, ground chipotle, and garlic in a large bowl. 
  • Throw in the potatoes and toss them a bit so that they can become coated with the mixture. 
  • Place the potatoes on a baking sheet, then let them roast until they become brown and tender. This will take between 25 and 35 minutes.  

#6 Sweet Potatoes With Dried Cherries And Pecan Nuts

#6 Sweet Potatoes With Dried Cherries And Pecan Nuts

If you want to eat sweet potatoes instead of regular potatoes, you might want a creative way to cook them, or you can stick to the always delicious sweet potato fries recipe.

This recipe is a refreshing dinner or party idea as it combines cherries and nuts, which work beautifully with the sweetness of the potatoes. You can also add bacon to the recipe.

Note that this recipe uses Aleppo pepper which is not too strong and has a fruity flavor. You can find it in specialty markets.

Aleppo gets its name from the Syrian city of Aleppo and it’s a variety of Capsicum annuum (sweet and chili pepper). 

Ingredients

  • 2 pounds sweet potatoes 
  • 3 tablespoons extra virgin olive oil 
  • 2 tablespoons butter 
  • 1 tablespoon honey 
  • 2 tablespoons pecans (chopped) 
  • 2 tablespoons dried cherries 
  • 2 teaspoons tamari 
  • 2 slices bacon (optional) 
  • ½ teaspoon ground turmeric 
  • ¼ teaspoon salt
  • ½ teaspoon aleppo pepper 

Instructions

  • Cut your sweet potatoes lengthwise and then into ½ inch slices. 
  • Heat a tablespoon of oil and butter in a large skillet on medium heat. 
  • Add half of your potatoes to the skillet and cook them until they start to brown.  
  • Lower the heat to medium-low, and continue cooking them for a few more minutes. Make sure you turn them frequently. 
  • Move the potatoes into a bowl and cover them. 
  • Repeat the process with one tablespoon of oil, the rest of the potatoes, and the butter. 
  • Move the potatoes into the bowl. 
  • Mix the honey, tamari, aleppo pepper, salt, and turmeric in a small bowl. Set it aside. 
  • Put the rest of the oil and bacon into a pan and cook until the bacon becomes crispy. 
  • Add the mixture of honey and let it simmer for half a minute before removing it from the heat. 
  • Put the sweet potatoes in the pan, with the nuts and cherries. Make sure you toss it well. 

#7 Healthy And Delicious Potato Salad 

#7 Healthy And Delicious Potato Salad 

Many potato salads are unhealthy, but this one provides half the fat because instead of just relying on mayo it contains vinegar and mustard. If you want to make it contain even less fat, you can replace the mayo with Greek yogurt.

This potato salad recipe is vegetarian-friendly and delicious. 

Ingredients 

  • 3 pounds red potatoes
  • 2 stalks celery (chopped) 
  • ¼ cup pickles (chopped) 
  • 1 small red onion (chopped) 
  • ½ cup mayonnaise 
  • 2 tablespoons mustard 
  • 2 tablespoons white wine vinegar 
  • 3 hard-boiled eggs (chopped) 
  • 1 teaspoon salt 
  • Smoked paprika (optional) 

Instructions 

  • Put your potatoes in a pot. Fill it with water to cover them. 
  • Add a teaspoon of salt to the water, then let it come to the boil. 
  • Cook the potatoes so that they’re soft. 
  • Drain the potatoes and allow them to cool. 
  • Chop the potatoes so that they’re in ¾-inch pieces, and place them in a bowl. 
  • Add the pickles, celery, eggs, mustard, onion, vinegar, and mayonnaise. Toss it well so that the potatoes are coated with all the ingredients. 
  • Season the potatoes with paprika. 

Tips For Cooking Tastier Potatoes 

Tips For Cooking Tastier Potatoes 
  • Choose the right potatoes for your dish. Waxy potatoes maintain their shape during the cooking process, so they’re ideal for use in stews, potato salads, and soups because they won’t fall apart. By comparison, starchy potatoes become fluffy and break apart, so they’re better used in dishes when you want to mash or bake potatoes.
  • Don’t always wash away the starch. When you make dishes such as potato casserole, you don’t want to rinse your potato slices before cooking with them as the starch is useful – it thickens the sauce! When you don’t want sticky potatoes, such as when making chips, you want to rinse away the starch.
  • You don’t always have to peel potatoes, but you should always peel the eyes, sprouts, and any green parts which are bitter and can be toxic in large amounts. When deciding if you need to peel your potatoes or not, consider if they’re waxy or starchy. Waxy potatoes don’t always need to be peeled because their skins can be used, but starchy potatoes do. Their skins don’t tend to become beautifully crispy.
  • Make sure you store potatoes properly after buying them at the grocery store if you’re not using them right away. Store them away from onions because both of these veggies release gases and moisture that will cause them to spoil at a faster rate. Keep your potatoes away from sunlight, preferably in a dark cupboard.

What’s a good type of all-purpose potato? 

Yellow potatoes, with an example being Yukon Golds, are versatile potatoes that you can use in a variety of ways.

Should you wrap potatoes in foil when baking them?

You should avoid wrapping potatoes in foil when baking them because the foil traps the moisture and steams them, which will make them taste boiled. 

Conclusion 

Potatoes are delicious, but sometimes meals containing them are not that healthy.

That’s why it’s best to make them at home. In this article, we’ve provided you with a variety of healthy potato recipes, whether you’re making soup or scrumptious smashed potatoes

Resources:

Tamara

Tamara is an avid foodie and successful restaurateur. She has dedicated a large chunk of her life to researching healthy food recipes and diet plans, and also teaching people how to improve their eating habits. Using Eatomology, Tamara shares the very best diet plans, cookbooks, and more. Also, for those on a quest to improve their kitchen, Tamara shares some awesome and high-quality kitchen equipment recommendations as well as buying guides on her website.