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Can potatoes be healthy? Yes! Don’t shun potatoes. While not usually thought of as healthy food, they can be a part of a nutritious diet. These healthy potato recipes are perfect for adding this inexpensive side dish to your nourishing table.
I grew up loving potatoes. They were my very favorite vegetable. Officially, potatoes are a starchy vegetable and usually treated as a carbohydrate instead of a “true” vegetable…you know, like tomatoes. Kidding. Yes, yes, I know tomatoes are a fruit. Just like potatoes aren’t really a vegetable. It’s all rather confusing, isn’t it? Anyway…
Potatoes do have many health benefits, including being a good source of fiber and antioxidants. Potatoes with the skin on are a great source of potassium, magnesium, and folate. A whole (with skin) potato provides about 40% of the RDA of vitamin C and about 50% of vitamin B6.
While there are some excellent benefits, potatoes can also be rough on blood sugar, causing a spike equivalent to a can of soda. For some people, this spike can cause hunger soon after eating, which can lead to overeating and weight gain.
Resistant Starch
If you regularly consume potatoes, consider cooking them in advance and storing them in the fridge for a day or two before eating. This changes the starch makeup of the potato by turning it into a resistant starch. Resistant starch is a special carb that resists digestion by your body. It is considered a type of fiber and can provide health benefits (source).
Resistant starches are prebiotics, helping to promote beneficial organisms in the intestines. They are also gentler on the blood sugar and can help you feel full longer. Precooking and then cooling the potatoes before using them will work in many dishes, such as salads, soups, and casseroles. I’ve even highlighted a few recipes in this article that are specifically designed to be resistant starch potatoes.
24 Healthy Potato Recipes
Soups
Salads
- Cold Roasted Root Veggie Salad
- Russian Probiotic Potato Salad
- Pesto Potato Salad
- Herby Potato Salad
- Green Bean and Potato Salad
Side Dishes
- Garlic Herb Mashed Potatoes
- Potatoes Au Gratin
- Balsamic Roasted Mushrooms with Herby Kale Mashed Potatoes
- Rosemary Roasted Potatoes
- Ultra Crispy Baked Potato Wedges
- Giant Hash Brown
Main Dishes
- Potato and Salmon Patties
- Sheet Pan Garlic Butter Salmon, Asparagus, and Potatoes
- Instant Pot Mediterranean Lamb Roast with Potatoes
- Sheet Pan Shrimp and Sausage Bake
- Garlic Butter Steak Bites and Potatoes
Resistant Starch Recipes
- Smashed Potatoes with Resistant Starch {Paleo, Whole30, prebiotics}
- Resistant Starch Bacon And Ranch Potato Salad
- Crispy Resistant Starch Potatoes
- Ultimate Red Skinned Potato Salad (Mayo Free!) –Let cool overnight to increase resistant starch
More Recipes You Might Enjoy:
- Healthy Family Meals
- 20 Lentil Recipes Your Whole Family Will Love
- 19 Quick & Easy Hard-Boiled Egg Recipes
- 20 Mouthwatering Asparagus Recipes
- Stretchy Rice: What Is It + Delicious Recipes
