Did you know that potatoes can be prepared in a healthy and nutritious way for any meal? Some believe that potatoes are unhealthy because they are rich in starch, but when prepared carefully, they can be a nutritious and delicious addition to any dish. Here are some healthy potato recipes that combine flavor and nutritional benefits. Try them out to enjoy their taste and reap their diverse benefits.
Healthy potato recipes | Oven-baked healthy fries
Oven-baked healthy fries contain less fat compared to traditional fried potatoes. To prepare them, you will need: 4 medium potatoes, 1 tablespoon olive oil, 2 teaspoons paprika, 1/2 teaspoon black pepper, and 1/2 teaspoon salt.
Cut the potatoes into thin strips, preheat the oven to 200°C, then mix the potatoes with oil and spices in a large bowl. Spread the potatoes in a single layer on a baking tray and bake for 30 minutes or until crispy.
Stuffed potatoes with ground beef and vegetables
This recipe is packed with protein essential for muscle building, as well as vitamins and fiber. To prepare stuffed potatoes with ground beef and vegetables, you will need: 4 large potatoes, 200g lean ground beef, 1/2 cup chopped carrots, 1/2 cup chopped bell peppers, 1/4 cup chopped tomatoes, 1 teaspoon olive oil, and 1/2 teaspoon cumin, salt, and pepper.
Roast the potatoes in the oven until tender. Heat the oil and add the ground beef until browned. Add the carrots, peppers, and tomatoes, cooking for 10 minutes. Cut the top off the potatoes and scoop out the flesh, then stuff them with the mixture.
Healthy potato recipes | Air fryer potato chips
This recipe is a healthy alternative to fried potato chips, providing the same crispy texture without the added oil, which reduces fat and calorie content. You will need: potatoes (peeled and thinly sliced), cooking spray, salt, and spices as desired.
Cut the potatoes into thin slices, place them in the air fryer, and spray them with oil. Season with salt or your favorite spices, then cook in the air fryer until crispy.
Potatoes with corn and cheese
Potatoes with corn and cheese are a delicious recipe rich in fiber, vitamins, and protein. To prepare, you will need: small potatoes (peeled), canned or fresh corn, shredded cheese, salt, and black pepper. Boil the potatoes and mix them with corn, then sprinkle shredded cheese on top and serve.
Roasted red potatoes with balsamic vinegar
Roasting potatoes in olive oil gives them a crispy crust without adding extra calories. You will need: red potatoes cut in halves, balsamic vinegar, olive oil, salt, and black pepper.
Mix the potatoes with olive oil, balsamic vinegar, salt, and pepper, then roast them in the oven until golden and crispy.
Healthy potato recipes | Potatoes with broccoli and lemon
This recipe is rich in fiber, vitamins, and minerals, making it great for digestion. You will need: small potatoes (peeled), chopped broccoli, olive oil, lemon juice, salt, and black pepper.
Boil the potatoes and broccoli until tender, then mix them with olive oil and lemon juice. Season with salt and pepper before serving.
Potatoes with roasted chickpeas
Potatoes with roasted chickpeas are a meal rich in fiber, iron, and healthy carbs. To prepare, you will need: 3 medium potatoes, 1 teaspoon cumin, 1 cup boiled chickpeas, 1 tablespoon olive oil, 1/2 teaspoon chili powder, and 1 teaspoon lemon juice.
Roast the potatoes in the oven until soft. Heat the oil, add the chickpeas, and cook over medium heat with cumin and chili powder.
Mashed potatoes with black olives
This dish contains heart-healthy fats and provides a good source of energy. You will need: 3 small potatoes, 1/4 cup chopped black olives, 1/4 cup low-fat milk, and 1 teaspoon olive oil.
Boil the potatoes until soft, mash them with milk and olive oil, then mix in the chopped black olives. Season with salt and pepper.
Potatoes with curry and spinach
Potatoes with curry and spinach are rich in iron and vitamins and contain antioxidants that promote overall health. You will need: 3 small potatoes, 1 cup chopped spinach, 1/4 cup coconut milk, 1 teaspoon curry powder, and 1 tablespoon olive oil.
Wash the potatoes and cut them into small cubes. Heat the oil in a skillet and sauté the potatoes with curry powder until golden. Add the spinach and coconut milk, and cook for 5–10 minutes. Season with salt and pepper before serving.
Potatoes with white sauce
Potatoes with white sauce is a low-fat meal compared to traditional sauces and contains protein and calcium from milk. You will need: 4 medium potatoes, 1 teaspoon olive oil, 1 tablespoon whole wheat flour, 1/4 cup low-fat milk, and 1/2 teaspoon minced garlic.
Boil the potatoes until soft. Heat the oil, add the garlic, then stir in the flour and milk, whisking constantly to create a thick sauce. Serve the potatoes topped with the white sauce.
Healthy potato recipes | Oven-baked potatoes with vegetables
This recipe provides a blend of antioxidants that protect the body from free radicals. To prepare, you will need: 3 medium potatoes, 1 cup chopped carrots, 1 cup chopped broccoli, 1 tablespoon olive oil, 1/2 teaspoon cumin, and 1 teaspoon paprika.
Preheat the oven to 200°C. Wash the potatoes and cut them into cubes. Mix the potatoes with broccoli and carrots, then add olive oil and spices (paprika, cumin, salt, and pepper). Spread the mixture on a baking tray and roast for 25–30 minutes until golden and tender.
Sweet potatoes with cinnamon and honey
If you’re looking for a healthy dessert, sweet potatoes with cinnamon and honey are an excellent option. Sweet potatoes are rich in vitamin A, and honey enhances antioxidants in the body.
You will need: 2 sweet potatoes, 1 teaspoon cinnamon, 1 tablespoon olive oil, 1 tablespoon natural honey, salt, and pepper. Preheat the oven to 180°C, peel the sweet potatoes, and cut them into thick slices.
Mix the cinnamon, honey, olive oil, salt, and pepper in a bowl, then coat the sweet potato slices evenly. Roast in the oven for 25–30 minutes until golden and tender.
In conclusion, try out these healthy potato recipes to enjoy delicious flavors and significant nutritional benefits, especially the fiber, vitamins, and minerals they contain.