Hail The Humble Potato

White potatoes are one of those foods that nutritionists and food magazines flip-flop over. Are they good for you, or not? Do they make you fat, fill you up, or both? Should you forgo them forever and simply fall in love, monogamously, with their distant cousin, the sweet potato?

The Crispy Potato Dilemma

For me, the most important potato-related question has always been: How can I make the crispiest potato without frying?

Potato-lovers, there’s good news: White potatoes are good for you! They are nutrient-rich, packed with:

• vitamin C,
• vitamin B6,
• potassium, and
• fiber (if you eat the skin).

Healthiest Cooking Methods: Boiling and/or baking potatoes is the healthiest way to go. Consider french fries and chips as special-occasion foods, especially if you are watching your weight and saturated fat intake. The crispiest potatoes require a 2-step process: boiling followed by baking at high heat. (I rarely do step one, because I’m lazy, and my air fryer crips up anything when set to 425-degrees).

The Downside: High Glycemic Index: Potatoes have a high glycemic index, which can spike blood sugar and make you extra hungry, thirsty, and/or tired.

Balancing Blood Sugar: Pairing potatoes with a protein, healthy fat (e.g., avocado, nuts, olive oil, etc.), and veggies — as part of a well-balanced meal — reduces blood sugar spikes. Just don’t eat them alone, as a snack! Roasting (instead of boiling) brings down their glycemic index. Surprisingly, so does eating them cold, or reheating them. Fingerlings and red potatoes have a lower glycemic index than russets.

Best Roasting Potato (crunchy outside and fluffy inside)
1st Place: Russet (Idaho)
2nd Place: Yukon Gold/Yellow
3rd Place: Red/New Potatoes

Unlike most vegetables, most potatoes eaten in the U.S. are grown domestically; the U.S. is one of the top potato-producing countries. 1/3 of all potatoes we eat come from Idaho, which specializes in Russets … the best choice if you like an outer crunch.

Potatoes as a Side Dish

Crispy Smashed Potatoes with Ginger-Tahini Dressing: This is the recipe that inspired an entire post on potatoes. Creator Nisha Vora boils the potatoes first, then roasts them, to get that crispy-on-the-outside and fluffy-on-the-inside texture. Follow her directions – she’s always right! The dressing takes an already perfect potato to the next level.

Potato Pancakes: Butter was a key ingredient in my grandmother’s beloved potato pancakes. But, as it turns out, unnecessary. Onions, garlic, and a sassy jalapeño provide plenty of flavor, and pan-frying with canola or vegetable oil crisps them up, sans cholesterol.

Sriracha Glazed Roast Potatoes: A simple sweet-salty-slightly-spicy sauce of sriracha, maple syrup, soy sauce and sesame oil makes these umami-ful potatoes sing. The key to keeping the potatoes crispy is to mix them in the sauce after they’ve been roasted. OMG is this one a keeper.

Potatoes as the Main Event

Middle Eastern-Inspired Roast Potatoes: These potatoes can swing both ways: as a side or main course bowl. Coriander, cumin and paprika add a Middle Eastern kick, yogurt mixed with lemon juice drizzled on top brightens the flavor, and if you rest the whole concoction on a bed of hummus, or top with chickpeas, you’ve got yourself a filling, protein-rich supper.

Easy Mexican Style Baked Potatoes: This is another one of those versatile recipes to consider as a template, when you want a healthful, quick dinner and there’s not much fresh food in the house. Start by baking a potato, and add what you have — grab frozen veggies from your freezer (corn, spinach), a fresh green from the veggie bin, and/or beans from the pantry (black are best in this, but any will work). Get fancy and add avocado, cilantro, and for a shot of creamy pleasure, top with a handful of plant-based cheese shreds (Violife makes great dairy-free Mexican shreds), put your creation in the microwave for a few seconds to melt the cheese, and enjoy the fiesta!

Potato Curry: Potatoes and curry make an excellent pair. Garam masala, curry powder, fresh or canned tomatoes, a can of coconut milk, fresh or frozen spinach, and you’ve got yourself a flavorful supper in 1/2-hour or less. Go for it!

Irish Stew: The perfect recipe for winter–>spring shoulder season (or in the case of this year’s winter in Boston, the spring that never seems to arrive). Root veggies like carrots and parsnips (and of course, potatoes!) are mixed with mushrooms, thyme, and my husband’s favorite brew, stout beer, to make a rich, Irish-y, very Boston-esque stew. And to that I say, “Cheers!”