Crispy air fryer French fries cook up crispy and crunchy with only a small amount of oil. They are as good as fast-food or restaurant French fries but are guilt free.
Are Potatoes Healthy?
In addition to starch, potatoes contain vitamins, minerals, and fiber. They’re rich in vitamin C, which is an antioxidant. Potatoes were a life-saving food source in early times because the vitamin C prevented scurvy. Another major nutrient in potatoes is potassium, an electrolyte which aids in the workings of our heart, muscles, and nervous system. Potato skin contains fiber, which is important for digestive health.
Different types of potatoes, especially those that come in other colors, contain more nutrients that have health benefits. In general, the darker the potato, the more antioxidants it contains. Sweet potatoes are a good source of vitamin A, an important nutrient for immunity and eye health. Purple potatoes are rich in antioxidants including anthocyanins which may prevent heart disease and cancer and boost brain health.1
Types of potatoes
Potatoes come in all colors, shapes, and sizes. There are many different varieties of potatoes. Some of the common types at most grocery stores include:
• Fingerling potatoes: Small, stubby, finger-shaped potatoes
• Russet potatoes: Large potatoes with dark brown skin and white flesh
• Sweet potatoes: Large potatoes with bright orange flesh and sweet taste
• White and red potatoes: Many sizes and shapes with either white- or red-colored skin
• Purple potatoes: Oval-shaped potatoes with a purplish-black skin and purple flesh
What makes potatoes unhealthy?
Generally, potatoes move into the less than healthy category when they are loaded with toppings such as cheese, sour cream, and bacon. When you are mindful of both portion size and toppings, potatoes can provide comfort and satisfaction with any meal.
So why eat potatoes?
In addition to being budget-friendly, there are many health benefits to potatoes. They’re rich in energy, fiber, vitamins, and minerals. Try to include different varieties of potatoes in your diet to maximize the nutritional benefits.
Healthy Air Fryer French Fries
Ingredients (per serving; one potato)
• nonstick spray
• 1 medium potato, 6 oz, yukon gold or russet, washed and dried
• 1 teaspoon olive oil
• 1/8 teaspoon kosher salt
• 1/8 teaspoon garlic powder
• fresh cracked black pepper, to taste
• grated Parmesan cheese, optional
1. Cut the potato lengthwise into 1/4 inch thin slices; then cut each slice into 1/4 inch fries. (A mandolin is helpful here).
2. In a medium bowl toss the potatoes and oil. Season with salt, garlic powder and black pepper to taste; toss to coat.
3. Place the potatoes in the air fryer basket in an even layer without overlapping or crowding, cook the potatoes 380°F 12 to 15 minutes, turning halfway until crisp.
Note: If you have a Cuisinart Toaster Style Fryer, cook 350F 12 minutes.
Nutrition (per serving of one potato)
Click here for full air fryer French fries recipe.