10 healthy ways to cook with potatoes
Try these easy and tasty recipes to get the nutritious benefits of potatoes and yams
Mash or purée sweet potatoes
Mash or purée cooked sweet potatoes with a little orange juice, some grated fresh ginger and roasted garlic. Serve with roasted meats or fish, or leave out the juice and use as a topping for shepherd’s pie.
Holiday finger food
Cut red-skinned potatoes in thick wedges. Brush with a little olive oil, and bake until cooked through and browned. Scoop out some of the flesh (save it for tomorrow’s hash browns) and spoon in a mixture of chopped smoked salmon and low-fat sour cream. Top with a sprig of fresh dill.
Colourful side dish
Stir-fry diced sweet potatoes in a little oil until lightly browned. Add large pinches of cumin and paprika, and some fresh ginger. Stir until cooked through.
Mix some cooked and diced blue, purple and white potatoes with olive oil, white wine vinegar, dried oregano and Dijon mustard.
Sneaking in vegetables for the kids?
Mix shredded sweet potato into tomato sauces, casseroles, muffins and loaves.
TIP: What’s the difference between yams and sweet potatoes? Yams are much larger than sweets and have paler flesh. Still not sure? Yams are less common in Canadian stores, so those are likely sweet potatoes you’re seeing on the shelf.
Comforting brunch fare
Add diced cooked potatoes-with skin on-to omelettes, frittatas and crustless quiches.
Top mixed greens with chopped cucumber and tomato. Add diced cooked potatoes, green beans and hard-boiled eggs. Drizzle with an oil and vinegar salad dressing mixed with crunchy peanut butter and a little soy sauce.
Combine cubes of cooked sweet potato with chopped onion and green pepper, canned black beans, some frozen corn kernels and grated Monterey Jack cheese. Roll in a tortilla, brush lightly with oil and bake for about half an hour. Top with salsa and low-fat plain yogurt.
Fresh take on mashed
Purée cooked potatoes with about the same amount of cooked parsnip or fennel. Stir in a clove of minced garlic and a little thyme. Tastes great with broiled salmon or chicken.
This article was originally titled “Super spuds” in the November/December 2010 issue of Best Health. Subscribe today to get the full Best Health experience-and never miss an issue!-and make sure to check out what’s new in the latest issue of Best Health