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.


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



vitamin B6






vitamin C






vitamin B3




pantothenic acid




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


Trevor D.
27 August 2014

Trevor D.

leftover spuds? Not in this house - next day they are in the potato salad and gone.

Clare R.
25 August 2014

Clare R.

I'm lucky enough to have home-grown spuds - so much taste! I never peel them, why make work and lose nutrition?

Callum M.
21 August 2014

Callum M.

I love a jacket potato - but it's generally smothered in something unhealthy!

Olga N.
20 August 2014

Olga N.

We're sweet potato converts in this house although a big bowl of home-baked chips always goes down well as an occasional treat.

Emma C.
20 August 2014

Emma C.

Another nice way is to add them to soups. It thickens them up really nicely. Plus, any leftover potatoes make into potato cakes!

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