Let’s get one thing out of the way: potatoes aren’t the enemy. They’ve been demonised in the low-carb era, wrongly lumped in with ultra-processed snacks. But in their natural state, potatoes are low in fat, high in potassium, vitamin C, B6, and resistant starch (a gut health superpower). When prepared right, they’re nutritious.

So, on International Day of the Potato 2025, let’s do what the average fitness tracker can’t: separate the deep-fried from the data-backed. If you treat potatoes like blank canvases and not French fry machines, they’ll reward you. They're a smart carb, a satiating fuel source, and a canvas for building nutrient-dense meals.

Here are 3 dishes that celebrate the potato in its most efficient, delicious, and nutrient-respecting forms.

Sookha Aloo:

Let’s start with an Indian classic. To make Sookha Aloo, the potatoes are boiled first, then sautéed with minimal oil, which means they retain their resistant starch (great for blood sugar control and gut flora). Toss in a big pinch of turmeric (anti-inflammatory), cumin (digestion), and ajwain (carminative magic), and what you have is an Ayurveda-approved, fibre-rich side that plays well with dal or works as a light meal on its own.

2. Air Fryer Patatas Bravas:

To make healthier Air Fryer Patatas Bravas, start by cutting 3–4 medium potatoes into 1-inch cubes; no need to peel (up to 20% of the nutrients are in or just under the skin). Toss them in a tablespoon of olive oil, a pinch of sea salt, smoked paprika, and a dash of black pepper. Air fry at 200°C (400°F) for 15–20 minutes, shaking halfway, until golden and crisp. Meanwhile, make the sauce by sautéing 4 cloves garlic and 1 finely chopped onion in a teaspoon of olive oil, then adding 1 cup tomato purée, 1 teaspoon smoked paprika, a pinch of cayenne, salt, and a splash of vinegar. Simmer until thick. Serve the hot potatoes drizzled with the sauce and a dollop of Greek yoghurt for a gut-friendly twist.

Traditional Spanish dish Patatas Bravas is deep-fried and drenched in mayo-based sauce. But make it air-fried, drizzle with homemade tomato-garlic sauce, and you’ve got a snack that’s crisp without the crash. Tomatoes and garlic = lycopene + allicin = antioxidant and immune-boosting benefits. The air fryer keeps calories and oil to a minimum. And if you’re using red potatoes or yukon golds, you’re also getting flavonoids and fibre from the skin.

Loaded Baked Potato:

This isn’t your typical butter-bacon bomb. Think of it as a personalised nutrition delivery system. Start with a medium-sized baked russet (it has 4 g fibre, and more potassium than a banana). Top it with Greek yoghurt instead of sour cream, chives for B-vitamins, and a soft-boiled egg or crumbled tofu for protein. Want to go high-performance? Add sauerkraut or kimchi. Now you’ve got a prebiotic + probiotic team-up.

Pro tip: Eat the skin. Again, that’s where the minerals and antioxidants hide. It’s not a garnish—it’s strategy.

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