Potatoes, peas, and corn, oh my!

One of the most common questions or comments I get are “potatoes, peas, and corn are bad, right?” You might as well throw in carrots, beans, lentils, and most fruits with this topic, too! Clients and patients are always surprised to hear that these are all healthy foods, chocked full of healthy, complex carbohydrates, fiber, many vitamins and minerals, and plant nutrients (phytochemicals) that are really good for you! These foods power your body with complex carbohydrates to feel energized during the day, especially with exercise. They also help you feel full and satisfied because they contain fiber and protein. Yes, potatoes, peas, and corn have about the same amount of carbs as a slice of bread, but they are healthy carbs, full of nutrients, including protein.

Nobody ever said eat them only as potato chips, french fries, and corn chips, so don’t associate the actual, whole vegetable with excessive, unhealthy amounts of calories, processed carbs, salt, and fat. These vegetables do taste great with extra butter and salt, but try to stick to a modest amount of a heart healthy oil or margarine and use herbs and spices to expand the flavors.

If you are intentionally eating low to moderate amounts of carbohydrates in your meal plan, I suggest counting a portion of potatoes, peas (and most other legumes such as beans and lentils), and corn as a portion of your whole grain (carb serving) at meals. Make sure to add another non-starchy vegetable or two to your meal - different in color, preferred! However, for most people, you can have a 1/2 cup serving of the starchy vegetable, along with your 1/2 cup whole grain (think a pea and whole grain pasta dish), plus more non-starchy vegetables, a cup of fresh fruit, and even a portion of lean protein - meat or dairy, if you desire. When you eat well, you feel well - and that’s what it’s all about! Keep it up and you can still have your potato and reach your health goals.

Roasted potatoes go great with any meat or fish; and add a mixed greens salad, to make a quick and balanced meal.

Easy Garlic and Herb Roasted Potatoes - preheat oven to 400 degrees F

3 lbs any kind potatoes - wash and dice

1/4 cup oil - any kind

1/2 teaspoon iodized salt

1 tsp black pepper

6 cloves garlic, chopped (or 2 T minced, from a jar - may also use garlic powder)

2 T minced fresh parsley and/or rosemary and thyme

Toss all ingredients together and roast flat on a pan for about 45 min to an hour

Flip with spatula at the halfway cooking time (I cook on parchment paper to avoid sticking/ scrubbing)