White potatoes get a bad rap. Though they are clearly not as healthy as their orange siblings, white potatoes aren’t the diet devil that they have been labeled as either. The issue with white potatoes is how they are prepared in dishes, such as with French fries, mashed potatoes or loaded baked potatoes.
The potato itself is not the issue –it’s the added ingredients and way they are prepared that is! White potatoes offer more than just simple carbohydrates. At just 110 calories per spud, potatoes are a fantastic source of vitamins C and B6, fiber and potassium. In fact, potatoes have more potassium than bananas, which are known to be potassium superstars!
So while sweet potatoes may be the healthier option out of the two, don’t rule out white potatoes completely. As long as they are prepared right and paired with healthy ingredients, potatoes can be very beneficial to your diet.
Enjoy white potatoes the healthy way as the base to this sausage, kale and potato soup. Perfect for colder weather and cooked up in less than 30 minutes, this soup prepares white potatoes the right way!
Sausage, Kale and Potato Soup
2 tablespoons olive oil
1 yellow onion, minced
3 cloves garlic, minced
14 ounces smoked sausage, chopped into rounds
4 cups kale, torn
4 large potatoes, peeled and cubed
32 ounces chicken broth, low-sodium
2 cup milk, reduced fat
1 teaspoon dried rosemary
½ teaspoon dried oregano
salt and pepper to taste
Heat olive oil over medium heat in a large soup pot.
Add the onions, garlic, sausage, rosemary and salt and pepper. Cook until onions are translucent.
Stir in potatoes. Cook for 2 minutes.
Add the chicken broth and milk. Bring to a boil and simmer for 10 minutes.
Once potatoes are tender, stir in kale. Cook until kale becomes wilted.