Potatoes are a keen origin of carbohydrate, fiber, in addition to they are a rattling practiced origin of vitamin B6. It's also a practiced origin of vitamin C, potassium, manganese, copper, niacin, phosphorus, Vitamin B3 in addition to more. Recently Britain scientists at the Institute for Food Research discovered that potatoes accept a blood pressure level lowering chemical compound called kukoamines. They offering a diversity of phytonutrients in addition to tin travel rattling healthy, depending on how y'all ready in addition to fix them.
Aside from the nutrition perks, they tend to travel slow to instruct ahold of in addition to relatively inexpensive. They tin travel eaten inwards many dissimilar ways, kids honey them in addition to they aren't a difficult sell at the table, fifty-fifty for people who tend to travel leery of wellness foods.
We swallow a lot of potatoes inwards our menage - all kinds of potatoes, inwards all kinds of ways. Everything from topped baked potatoes, baked "french fries", breakfast/country potatoes, skillet, mashed, roasted, diced, sliced - they're all good.
Of all the ways nosotros similar to swallow potatoes, baked "french fries" or diced skillet potatoes are our favorite - they're awesome for a homemade burger in addition to brew night, or amongst fresh fish or veggies in addition to salad. Sometimes we'll simply bake upwardly a huge plate of fries simply to snack on with around ketchup and/or a flake of all natural or homemade mayo (we all accept our ain guilty pleasance - mine is dipping homemade french fries inwards mayo).
You volition need
- 3-5 lbs of whole potatoes - Organic is preferable in addition to pretty much whatsoever sort of murphy volition work, with the exception of yams & sugariness potatoes (also delicious) that volition instruct mushy if y'all ready them this way.
- Cooking crude oil - Make certain to conduct an crude oil that is security for cooking inwards high estrus (avocado oil, canola oil, kokosnoot oil, sunflower oil, etc) - y'all tin also utilisation olive crude oil if y'all extend the cooking fourth dimension in addition to lower the oven temp (under 320 for extra virgin olive crude oil in addition to nether 400 for virgin)
- A large drinking glass casserole baking dish (roughly 9x12)
- Seasonings of your choice; classic tabular array salt & pepper are delicious, but garlic, paprika, turmeric, Italian (not necessarily all together), all gustatory modality great, too.
- Cutting board & knife
Prep
Wash potatoes thoroughly, in addition to cutting out whatsoever bad spots. Leave the pare on but if in that place are whatsoever spots where the pare is green, brand certain y'all peel it and/or cutting it out.
For to a greater extent than traditional manner (baked) "french fries" from the oven
- Cut into desired "fry" cast past times cutting the murphy lengthwise
- Lightly coat the drinking glass cooking dish with cooking crude oil of choice
- Add inwards sliced potatoes in addition to stir inwards seasonings of choice, making certain to add together to a greater extent than crude oil if necessary (fries should travel lightly coated)
- Cover with aluminum foil to speed cooking
- Put inwards oven at 400 degrees for 60-80 minutes, flipping potatoes roughly every thirty minutes
- *For crisp french fries, take aluminum foil for the concluding fifteen minutes of cooking
- Cut into desired cube shape
- Heat skillet to 300-370
- Lightly coat the heated skillet with cooking crude oil of your choice
- Add diced potatoes, add together seasonings of your choice, in addition to stir, adding to a greater extent than crude oil if necessary (potatoes should travel rattling lightly coated)
- Cover & stir occasionally (every 5-8 minutes) until potatoes are golden brownish (roughly 20-30 minutes - expire along an oculus on them the outset fourth dimension until y'all figure out how y'all similar your potatoes cooked)
Keep the sodium content lower past times using spices heavily in addition to tabular array salt lightly.
Sources: Cooking with Olive Oil