You say potato, I say potahto...

No matter how you say it, I think potatoes have gotten a bad rap in today's diet.

They are always listed in the "bad carb" category but are they really that bad?

It turns out that their health affects really depends on how they are prepared.

On the pro side, potatoes are a good source of essential nutrients like vitamin like B6 and C, minerals such as potassium and magnesium and fiber, especially when the skin is left on. They also contain antioxidants like flavonoids and carotenoids, which can help combat oxidative stress in the body, stress that leads to cell damage. Potatoes are also rich in carbohydrates, providing a quick and efficient source of energy.

Now of course we know that this humble vegetable, which is the most consumed vegetable in the U.S., is not always healthy. Fries, chips and potatoes loaded with cream and butter are not the best. But thanks to modern technology and a little creativity, we can still have all of our favorites without any injury to our health. How? Enter the air fryer!

This game changer entered the scene in the early 2000's and has radically revolutionized the way we cook. It was invented by a dutchman, Fred van der Weij. Fred realized there had to be a way to counteract the unhealthy aspects of frying food, the necessity of a healthier cooking device. And as say, "necessity is the mother of invention" which led Fred to come up with a kitchen device that dramatically changed the way we cook.

So, like so many of us, I went out and started looking at air fryers. There were a couple I looked at like the Ninja and Chefman but I wound up buying this Cuisinart. I love it because besides being an air fryer, it does a gazillion other things, including baking which I use all the time as well. But it was the air fryer component that sold me on this, and I am so glad I got it.

I know this may sound crazy but the main reason I wanted the air fryer was to make French Fries. Who doesn't like French fries? I've never met a person who doesn't. But there's always all that guilt associated with eating them. I had heard that French fries in the air fryer are just as good as any restaurants, so I had to try it. There are many recipes out there for the ultimate air fryer French fry and after trying several, here's the way that I do them with zero guilt. Takes a little prep but entirely worth it. They're crisp and delicious and no one will know that they weren't deep fried!

Air Fryer French Fries

As I said, I've tried several different ways of doing these. Some recipes call for par boiling.

Some say soak in cold water. Some say its ok to stack them in the air fryer. After all of that, this recipe delivers fries that are worthy of the time invested. They are crisp on the outside and creamy on the inside. The best potatoes for this are Russet. You can use Yukon Gold but, in my option, they will not produce those restaurant quality fries we all desire. Cutting the potatoes uniformly is also important as they will cook more evenly. You can use a mandolin or a sharp knife. Cut the potatoes in half lengthwise. Cut them again length wise. Then cut them again into approximately 1/4-inch on each side matchsticks and about 3 to 4 inches in length.

Soaking is a step not to be skipped. This method of soaking combines the best of the two options always recommended. Par boiling and soak. Soak the potatoes in very, very hot water for 20 to 30 min. You can use boiling water if you want. The hot water is the "par boil" and the water "soak" removes some starch. Next, dry them completely. Lay them out on paper towels or a dish towel and make sure they are totally dried. Now to cook. Pre heat your air fryer. Some have presetting's but I fry these at 375 degrees. Next, coat the potatoes in a little oil. You can toss the dried potatoes in a zip lock with a little oil or put them in a dry bowl, drizzle with a little olive oil, and any desired seasonings. I use a little garlic powder and a little paprika. I have also used truffle oil which is a great alternative. Place the potatoes in the air fryer basket in a single layer. Do not crowd. It's important to have the air circulate between the fries, so you will most likely will do these in batches, but we'll rewarm them all at the end so not to worry. If you want crispy fries, this is the only way to do it. Cook for about 5 minutes, take the basket out, shake the basket to toss the fries around and return to the oven for another 3 to 7 minutes until golden brown and crispy. Repeat until all the fries are done. Two options to keep fries warm: Place each batch on a cookie sheet in a heated 200-degree oven or toss all the fries back in the air fryer when finished for a couple of minutes to reheat. No need to worry about single layer here. When re-heated, toss is a bowl, add salt or any seasonings and enjoy!

If you like these fries, you can do the same thing with larger "dinner fries" or "wedge potatoes" and of course, sweet potatoes. Just adjust the cooking time as the thicker potatoes will need more time to get done. On the sweet potatoes, cut them the same way as the Russets, soak and dry them the same way and fry in the same manner. They will not disappoint.

The baked potato is a favorite of everyone but how to have it without guilt. First, bake them in their skins. Scrub the skins well, roll in a little olive oil and sprinkle sea or kosher salt before you pop them in the oven. The olive oil will replace the butter, add a little Greek yogurt which is a great substitute for sour cream because of its tangy flavor and top with some chopped chives for an added pop. Or if you are in a "south of the border mood", top with a little salsa or just add cheese, feta or any shredded cheese you like. And veggies are great on a baked potato. Air fry some zucchini, or broccoli and add to whatever other topping you like and eat guilt free.

I love sweet potatoes, and they are great just baked all on their own. Sweet potatoes always get high marks because they are so good for you. They have high levels of fiber, are rich in B, C and A vitamins as well as minerals such as potassium and magnesium. Since they are so rich in fiber, they have a low glycemic index, making them a great choice for everyone. We all know the thanksgiving favorites of candied and marsh mellowed dishes, but a baked sweet potato on its own is oozing with sweetness. And the air fryer version is delicious.

Now I can't leave this potato post without some potato recipes that need to be "eaten in moderation" as they do not exactly fit the "healthy" profile, but they are delicious. And if you read my post on "Just Ask Julia" the French enjoy everything, including rich sauces and flakey butter croissants, just in moderation. So here are a couple of my favorite potato "moderation" recipes that are just too delicious to pass up.

This recipe is from Deb Perlman of the "Smitten Kitchen" which was adapted from Real Simple. I have every one of Deb's cookbooks and I have never made a recipe that disappointed. Here is one to make if you want to blow your guests away. These potatoes are called "Melting Potatoes", maybe because they literally melt in your mouth. They are creamy on the inside and crisp on the outside. I make these with Yukon Gold potatoes as they are sweet when you roast them, and they have a waxy, smooth texture produces the desired result. So try these when you want to indulge and want something super delicious!

Melting Potatoes (Courtesy of the Smitten Kitchen)

Equipment

9x13 metal roasting pan (this one is good to 500 degrees)

flexible spatula (This is the one I own)

Ingredients

4 tablespoons unsalted butter, melted

2 teaspoons chopped fresh thyme or rosemary leaves (These are optional, and I haven't used them just because they were never available when I made this:)

1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

2 pounds Yukon gold potatoes, peeled, cut into 1-inch slices (I don't peel my potatoes)

1 cup chicken or vegetable stock or low-sodium broth (I use Better Than Boullion)

3 to 4 garlic cloves, peeled and smashed

Directions

Heat oven to 500 degrees F. (I know this is really, crazy hot, but I've made this every time at 500 without problems. If your baking dish can only go to 450, then adjust the oven temperature to 450.

1. Place melted butter in the bottom of a large bowl. Stir in herbs, if using, salt, and pepper. Add potato slices and mix to evenly coat them.

2. Spread potato slices and all of the good stuff at the bottom of the bowl in a 9×13 (quarter-sheet) metal (a glass baking dish shouldn’t be used at this high of a temperature) baking pan.

3. Roast potatoes for 15 minutes. Use a thin spatula, (I love a flexible fish spatula, especially here), to loosen potatoes and turn them over.

4. Roast for a second 15 minutes, then carefully pour stock or broth into pan and add the garlic cloves.

5. Roast for 15 minutes more, until potatoes are fully tender.

6. Remove from oven. Transfer to a serving platter along with any remaining liquid in pan and serve warm to very lucky people.

Want something sinfully delicious? Try this Potato and Leek Gratin. I've combined potatoes and leeks for a potato soup but in this dish the combination is just outstanding! It's easy and delicious. It's another "in moderation" dish but more than worth the calorie splurge!

Potato and Leek Gratin (compliments of the Smitten Kitchen)

Equipment

8 X 12- or 3-quart baking dish

Ingredients

2 tablespoons unsalted butter, plus more for pan

2 1/2 pounds Yukon gold potatoes, unpeeled, scrubbed, thinly sliced

1 thick or 2 slimmer leeks, halved, washed, cut into 1-inch segments

2 cups heavy cream

Kosher salt and freshly ground black pepper

2 garlic cloves, minced

Leaves from 3 sprigs fresh thyme

1/2 cup plain breadcrumbs (panko or homemade are great here)

3/4 cup coarsely grated gruyere, Comte, or baby Swiss cheese

Directions

Heat oven to 350 degrees F. Generously butter an 8×12-inch or 3-quart baking dish.

Arrange small stacks of sliced potatoes on an angle, slightly fanned, in different directions filling the pan loosely. Tuck leeks, halved side up, between potatoes around the pan. In a medium saucepan, bring cream, 2 teaspoons kosher salt, many grinds of black pepper, garlic, and thyme to a simmer, stirring to ensure the salt dissolves. Pour hot cream mixture evenly over the pan, trying to get every potato and leek coated. Cover pan tightly with foil, place on a baking sheet to catch any drips, and bake for 30 minutes.

Lastly, here's my old standby roasted garlic potatoes. It's a crowd pleaser and its easy to make.

Garlic Roasted Potatoes

Equipment

9x13 metal roasting pan 

sheet pan

flexible spatula

Ingredients

3 lbs. of potatoes (I use russets)

1/4 cup good olive oil

1 1/2 teaspoons kosher salt

1 teaspoon freshly ground black pepper

2 tablespoons minced garlic (6 cloves)

2 tablespoons minced fresh parsley

paprika if desired

Directions

Preheat the oven to 400 degrees F.

1. Cut the potatoes in half or quarters and place in a bowl with the olive oil, salt, pepper, and garlic; toss until the potatoes are well coated. Transfer the potatoes to a sheet pan or roasting pan and spread out into 1 layer. Roast in the oven for 45 minutes to 1 hour or until browned and crisp. Flip twice with a spatula during cooking in order to ensure even browning.

2. Remove the potatoes from the oven, toss with parsley, season to taste, and serve hot.

So, no matter how you say it, you can have it. Sometimes entirely guilt free! Sometimes not. Either way, this humble vegetable is meant to be enjoyed. Just make it!

Liz❤️

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