A common misperception that I often hear as a health care professional is about white potatoes. Potatoes are viewed as “unhealthy”, “too high in carbohydrates”, “too starchy”, “too high calorie”, and “void of nutritional value” because they are white. A reason why potatoes have a bad reputation is because they are often served in unhealthy ways: think potato chips, french fries, baked potato filled with butter, sour cream or cheese and bacon, or scalloped potatoes covered in a heavy cream sauce. These types of potatoes we would do well to stay away from! But a potato on its own, baked in the skin, or cut into pieces and roasted with some olive oil, is packed with many nutrients. A single baked potato with skin, weighing approximately 15g, has 94 kcal, 21.08 g CHO, with 2.1 g dietary fiber, 544 mg potassium, 27mg of magnesium, and 12.6 mg of vitamin C. A potato is a healthy carb that your body can use for fuel. Not bad for a potato!
Crispy Smashed Potatoes
- Dutch oven or large saucepan with lid
- Sheet pan
- Parchment paper or aluminum foil
- 1 bag 24 ounces mini baby potatoes
- 4 TBSP olive oil
- ½ tsp paprika
- ½ tsp cumin
- 1 tsp kosher salt to taste
- ½ tsp pepper to taste
- Preheat oven to 425°
- Fill pot almost to top with water and bring to a rolling boil. Add potatoes and simmer for 15 minutes or until easily pierced with the tip of a sharp knife. Drain potatoes.
- Line sheet pan with parchment or aluminum foil. Spread potatoes in an even layer on the pan. Using a fork, flatten potatoes so that skin breaks. Drizzle with olive oil and sprinkle with paprika, cumin, salt, and pepper. Make sure potatoes are evenly coated with oil and spices.
- Place sheet pan in the oven, roast at 425° for 20 minutes or until potatoes are crispy.