Many nutritionists advise us to eat a plant-based diet that includes a rainbow of colorful fruits and vegetables (e.g., Fruits and Veggies More Matters). Eating fruits and vegetables in a variety of colors every day provides your body with a wide range of nutrients. Food experts emphasize dark-colored produce that often contain more nutrients than lighter-colored varieties (think dark-green kale vs. light-green iceberg lettuce). While dietary guidelines include recommendations for eating a variety of dark-green and orange vegetables, white vegetables such as potatoes are often overlooked...
Nutrition scientists recently explored the role of potatoes and other white vegetables in a healthy diet and found them to be as important as other types of colorful produce.* This is good news for our household. My husband is from England and living with him has given me a greater appreciation of the very budget-friendly, although some consider lowly, potato. He’ll describe potatoes’ historical importance to the survival of certain civilizations while preparing them in numerous ways for breakfast, lunch, and dinner. Fortunately, as long as you’re eating a variety of fruits and vegetables, it's fine to include potatoes as long they're not fried in butter, shortening, or trans fat.
As I mentioned in my Food Guidance post, some nutrition experts won't even classify potatoes as vegetables. Because a Harvard study once found potato eating associated with weight gain, the researchers attributed the added pounds to a rise in blood sugar and warned against eating them. Interestingly, they didn't consider how the potatoes were prepared (chips, or fries, anyone?), or the meal patterns (e.g., fries served with burgers and soda).
My Irish ancestry just doesn't allow such disdain for potatoes. And yet there are certainly white food ingredients we all need to limit including refined carbohydrates (i.e., sugar, white flour, white rice), salt, and solid fat such as Crisco (eww!).
I remember debating the question of whether white is a color in my high school art class (yes and no, depending on your perspective). Wherever you stand on white in the color spectrum, white potatoes have their place in a healthy diet. My favorite way to prepare them is to roast very small potatoes. As far as taste goes, in my opinion nothing compares to this roasted potato recipe from the Little Potato Company:
As I mentioned in my Food Guidance post, some nutrition experts won't even classify potatoes as vegetables. Because a Harvard study once found potato eating associated with weight gain, the researchers attributed the added pounds to a rise in blood sugar and warned against eating them. Interestingly, they didn't consider how the potatoes were prepared (chips, or fries, anyone?), or the meal patterns (e.g., fries served with burgers and soda).
My Irish ancestry just doesn't allow such disdain for potatoes. And yet there are certainly white food ingredients we all need to limit including refined carbohydrates (i.e., sugar, white flour, white rice), salt, and solid fat such as Crisco (eww!).
I remember debating the question of whether white is a color in my high school art class (yes and no, depending on your perspective). Wherever you stand on white in the color spectrum, white potatoes have their place in a healthy diet. My favorite way to prepare them is to roast very small potatoes. As far as taste goes, in my opinion nothing compares to this roasted potato recipe from the Little Potato Company:
Ultimate Roasted Potatoes
You will need:
2 pounds little potatoes, halved
2 tablespoons canola oil (or less)
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
Kosher salt
Cracked black pepper
What to do:
Pre-heat the oven to 400°F degrees. Place the halved potatoes in a bowl, and toss them with the oil until evenly coated. Then, toss them with the dried herbs, salt, and pepper. Place potato halves on a parchment-lined baking sheet and bake in the oven for 30 minutes, or until fork tender.
You will need:
2 pounds little potatoes, halved
2 tablespoons canola oil (or less)
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
Kosher salt
Cracked black pepper
What to do:
Pre-heat the oven to 400°F degrees. Place the halved potatoes in a bowl, and toss them with the oil until evenly coated. Then, toss them with the dried herbs, salt, and pepper. Place potato halves on a parchment-lined baking sheet and bake in the oven for 30 minutes, or until fork tender.
NOTE: For crispier, more golden-brown potatoes, bake them cut side down:
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Nutrition Information per serving:
Serving size: 1/4 pound
Yield: 4 servings
Calories: 276
Calories from Fat: 66
Total Fat: 7.4 grams (11% Daily Value**)
Dietary Fiber: 4.9 grams (20% Daily Value)
Sodium: varies
**NOTE: 5% Daily Value or less is considered LOW; 20% Daily Value or more is HIGH
Recipe Analysis Summary:
Good points:
Low in saturated fat
No cholesterol
High in fiber, potassium, and vitamin C
My grocery store carries the Little Potato Company brand. I've roasted these white Baby Boomer Little Potatoes and they taste amazing. And I've tried the Blushing Belle variety that have a red skin and a more yellow-colored flesh.
Whatever type of potato you roast, enjoy them on the side with almost any dish. And please note that although we enjoy potatoes, we eat them in moderation along with many other varieties of vegetables as part of a whole food, plant-based diet.
Be Well,
Mary
*NOTE: The findings were based on a forum supported by an unrestricted grant from the Alliance for Potato Research and Education.
P.S. Please ignore the text box below; your comments are always welcome here.
Serving size: 1/4 pound
Yield: 4 servings
Calories: 276
Calories from Fat: 66
Total Fat: 7.4 grams (11% Daily Value**)
Dietary Fiber: 4.9 grams (20% Daily Value)
Sodium: varies
**NOTE: 5% Daily Value or less is considered LOW; 20% Daily Value or more is HIGH
Recipe Analysis Summary:
Good points:
Low in saturated fat
No cholesterol
High in fiber, potassium, and vitamin C
My grocery store carries the Little Potato Company brand. I've roasted these white Baby Boomer Little Potatoes and they taste amazing. And I've tried the Blushing Belle variety that have a red skin and a more yellow-colored flesh.
Whatever type of potato you roast, enjoy them on the side with almost any dish. And please note that although we enjoy potatoes, we eat them in moderation along with many other varieties of vegetables as part of a whole food, plant-based diet.
Be Well,
Mary
*NOTE: The findings were based on a forum supported by an unrestricted grant from the Alliance for Potato Research and Education.
P.S. Please ignore the text box below; your comments are always welcome here.
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