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4 ways to healthier potatoes

4 ways to healthier potatoes

By Emma Dillon

It’s National Potato Day today (which we didn’t really know existed either, so don’t worry) and to celebrate we’re shining the spotlight on one of nature’s most humble vegetables.

Potatoes get a pretty bad rap as a stodgy, carb-heavy side dish, but choosing the right potato, and cooking it the right way can make all the difference when it comes to serving up a healthy plate. Here’s a few alternatives to try:

Jacket Potato

It’s a hardy and warm meal option, and a British favourite too, but all too often we load our jacket potatoes with unhealthy toppings. So what’s out? Butter, tuna salad, coleslaw and sour cream are definite no-gos. But tuna chunks in spring water or sunflower oil are an easy and tasty substitute. The basic ingredients in coleslaw are incredibly healthy, until you add the heavy helping of mayonnaise. So grate your own vegetables and throw in a little Greek yoghurt for that familiar creamy texture and tang.

Potato Salad

Cream is the culprit here again, but you can add potatoes to a green salad to help you feel full for longer. Chunks of potato in your Niçoise Salad will make it a hearty and healthy lunchtime option, and it's cheap and easy to prepare too. Just toss together tuna, green beans, olives, egg, potato and tomatoes with a little olive oil or balsamic vinegar and you’re done. Sweet potato is also great addition to salads.

Mash it

You read that correctly. There is a healthy way to eat mashed potato. All you need to do is ditch the bad fats. Switch butter for olive oil and add some garlic to the mix for a tasty, creamy mash. Using a stick blender or food processor will also help to create the creamy texture that makes mashed potato everyone’s favourite comfort food.

Chips

There are ways of eating chips, without the calorie overload of deep-fried French fries.
Step 1. Don’t peel your potato
Step 2. Cut your chips nice and chunky
Step 3. Bake, don’t fry
With a little bit of spray olive oil, some salt and herbs and a nice hot oven, you can have tasty, crunchy chips that still provide the vitamins and minerals of the potato they came from.

Basic Potato Stats

Nutrient

DRI

vitamin B6

31.8%

potassium

26.4%

copper

22.2%

vitamin C

22.1%

manganese

19.0%

phosphorus

17.3%

vitamin B3

15.2%

fibre

15.2%

pantothenic acid

13.0%

 

 

With the right preparation potatoes are diet dynamos – not devils. Cut out the butter, ditch the mayonnaise, leave the skin on and enjoy!

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