Spud Love: Health Benefits of Potatoes + 2 Oil Free Recipes

Potatoes. Spuds. Taters. As many different names there are for the beloved potato, there are even more varieties and ways to make them. For some reason potatoes have gotten a bad wrap over the years. Probably because the most common way most people eat them in the form of fries. Fries cooked in oil is a deep fryer are one of the furthest things from healthy for you, BUT the good thing is you can make them at home for way cheaper & without using oil! That is a double win in my book! Not only can you make fries, you can mash em up, bake them in the oven, grill ’em, or boil them on the stovetop.

So, are you wondering how potatoes can actually be healthy for you?

Don’t worry- I’ll let you in on a little secret. It is all in the way you choose to cook and season them. Good thing for you- I have a lot of experience cooking potatoes without oil and they always turn out amazing. Today I am going to let you in on some of my tips and tricks on how I create the perfect texture without using oil.

There was a time in my life that I did not eat potatoes. I, like many people in America, thought they were unhealthy and too many “carbs”. Face to palm. I was young and naive, and didn’t know any better. In an effort to not eat anything unhealthy, I cut potatoes out of my diet. I don’t think I had a sweet potato until I was 20. I sure have made up for lost time with all of the sweet potatoes that I eat now! Plus, its not only sweet potatoes that are healthy for you- yams, red, white, fingerling, russets- they all have so many health benefits!

Is starch healthy though?

Whole, plant based sources of starch are great! They provide lots of energy, fiber, and carbohydrates to fuel your day. Just leave off the cheese, dairy, oil, and other fatty toppings- you don’t need them in you’re making my recipes!

Potatoes are actually one of the world’s HEALTHIEST, and most abundant foods. You can get a 10 pound bag of white potatoes from $2 -$6 dollars depending on the area that you live in. That is quite a bargain if you ask me. Their nutritional profile, low cost, and versatility make them a viable staple in all areas of the world.

What makes them so healthy

They are nutritionally dense, while being calorically dilute. That is- if you omit the deep frying that comes along with fries and chips. Baked, boiled, and roasted potatoes are full of fiber, and vitamins and minerals that contribute to a healthy heart, and digestive tract. Potatoes are a good source of vitamin B6, potassium, copper, vitamin C, niacin, and manganese. Potatoes are also loaded with phytonutrients that boast antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid.


Now lets get on to the good stuff……

My Favorite EASY Potato Recipes!


Easy Peasy Baked Baby Red Potatoes

Buttery soft on the inside, nice and crunchy on the outside! This recipe is super simple, but is super satisfying and delicious.

Seriously…check out how buttery soft these get on the inside!

Here’s how to make them:

Preheat the oven to 425 degrees. Rinse baby red potatoes, poke lots of holes with a fork in each. Then add the potatoes to a baking sheet lined with aluminum foil or parchment paper. Sprinkle a mix of black pepper, garlic powder, onion powder, basil, and a little bit of sea salt/ pink himalayan salt. Bake in the oven for about 45 minutes or until the potatoes feel soft when poked with a fork, but have crispy edges on the outside!

Not really into red potatoes (but like…why not?) ?? Then maybe you’ll love this next one….


Baked Potato Fries & Guac!

Guys….this is seriously the best recipe ever. And its healthy! Can you believe that? Well that is because these fries are made without oil, or a deep fryer. The key to making these fries delicious is knowing the temperature to cook it in the oven, and using parchment paper.

So how do I do it?

First, cut up a large russet potato (or many potatoes) into long fry sized wedges. Pre heat the oven to 425 and line a baking sheet with parchment paper (THIS IS A MUST!). I have found the parchment paper to be a necessity when it comes to making delicious oil free fries.Put the cut fries in a big bowl and toss with garlic powder, seasoned salt/mutli purpose veggie seasoning, black pepper, basil, oregano, chili powder, and optional sea salt. Place the fries on a baking sheet and cook for about 35-40 minutes or until golden brown and crispy on the edges! Mine always have a “popped up” appearance to them when they are done.

To make the simple guac dip, chop up 1/4 of an avocado, add about 1 tsp- 1/2 tbsp lime juice (depending on how much lime flavor you like), add 1 tsp minced garlic, black pepper, and sea salt to taste.

Now that I have shared with you the health benefits of potatoes, and 2 easy recipes, I would like to leave you with this thought.

Soooo what are your thought on potatoes? Are you going to try one of my easy recipes?? Have I convinced you that potatoes are indeed a health food??

Let me know in the comments!

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