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10 healthy ways to cook with potatoes

Try these easy and tasty recipes to get the nutritious benefits of potatoes and yams

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farmers market potatoes variety

Mash or purée sweet potatoes

Mash or purée cooked sweet potatoes with a little orange juice, some grated fresh ginger and roasted garlic. Serve with roasted meats or fish, or leave out the juice and use as a topping for shepherd’s pie.

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Holiday finger food

Cut red-skinned potatoes in thick wedges. Brush with a little olive oil, and bake until cooked through and browned. Scoop out some of the flesh (save it for tomorrow’s hash browns) and spoon in a mixture of chopped smoked salmon and low-fat sour cream. Top with a sprig of fresh dill.

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sweet potatoes

Colourful side dish

Stir-fry diced sweet potatoes in a little oil until lightly browned. Add large pinches of cumin and paprika, and some fresh ginger. Stir until cooked through.

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fingerling potatoes

Three-potato salad

Mix some cooked and diced blue, purple and white potatoes with olive oil, white wine vinegar, dried oregano and Dijon mustard.

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Apricot-Pecan Muffins

Sneaking in vegetables for the kids?

Mix shredded sweet potato into tomato sauces, casseroles, muffins and loaves.


TIP: What’s the difference between yams and sweet potatoes? Yams are much larger than sweets and have paler flesh. Still not sure? Yams are less common in Canadian stores, so those are likely sweet potatoes you’re seeing on the shelf.

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Comforting brunch fare

Add diced cooked potatoes-with skin on-to omelettes, frittatas and crustless quiches.

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indonesian salad

Indonesian-inspired salad

Top mixed greens with chopped cucumber and tomato. Add diced cooked potatoes, green beans and hard-boiled eggs. Drizzle with an oil and vinegar salad dressing mixed with crunchy peanut butter and a little soy sauce.

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green peppers

Veggie fajita

Combine cubes of cooked sweet potato with chopped onion and green pepper, canned black beans, some frozen corn kernels and grated Monterey Jack cheese. Roll in a tortilla, brush lightly with oil and bake for about half an hour. Top with salsa and low-fat plain yogurt.

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Sweeten dinner

Toss cubes of sweet potato into your next curry, chili, stew or risotto.

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mashed potatoes

Fresh take on mashed

Purée cooked potatoes with about the same amount of cooked parsnip or fennel. Stir in a clove of minced garlic and a little thyme. Tastes great with broiled salmon or chicken.


This article was originally titled “Super spuds” in the November/December 2010 issue of Best Health. Subscribe today to get the full Best Health experience-and never miss an issue!-and make sure to check out what’s new in the latest issue of Best Health


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