What can I Swap out potatoes with?
nicolejames222
Posts: 1 Member
What’s good to swap out potatoes with? Usually a meal would consist of a meat, a couple veggies and potatoes (fries, potatoes lattices, potato waffles) I know sweet potatoes are better but I’m not sure what else I can swap out. Thank you!
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Replies
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It depends on what you like, and why you would want to change it. But I'm wondering if you have a reasonable idea of "potatoes" - plain potatoes is not the same as "potato products".9
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I've discovered the wonder of butternut squash. My local supermarket sells spiralized vegetable noodles. I don't own a spiralizer and, from what I've been reading, squash is more of a hassle to do than, say, zucchini (it seems that I'd need to slice the top part off and spiralize that, leaving the flesh around the seed cavity for some other use). Roasted with seasonings of choice or used in a stir-fry, it's amazing. You can also buy it frozen, but thaw and drain completely, or it'll turn mushy when cooked.
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nicolejames222 wrote: »What’s good to swap out potatoes with? Usually a meal would consist of a meat, a couple veggies and potatoes (fries, potatoes lattices, potato waffles) I know sweet potatoes are better but I’m not sure what else I can swap out. Thank you!
I would swap them with real potato, as in mashed with a bit of milk/butter or roasted with a bit of olive oil and spices of your choice. Without all the added extras or the overproduction with bought fries, waffles etc potatoes are quite nutritious. If you want to swap them because potatoes are higher in calories than many other vegetables then just exchange them for more vegetables that you like.12 -
Cauliflower mash is a nice low calorie option. You can add butter and seasonings to make it more tasty. But regular potatoes or mash would likely be a better option than the fried potato-based products you list anyway.0
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Might portion size help, decreasing the potatoes and increasing the other vegies you have at a sitting. Ok, so potatoes are a starchy vegetable, this does not mean they have to be avoided for the sake of it, unless someone has a reason from health causes, allergy, intolerance or even revulsion there should be no reason to demonise foods. Unless one "has" to, its best to work with the meals you and your family enjoy, why complicate things unnecessarily?2
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All the potato products you've mentioned are high calorie versions that require oil to taste right. If you're looking for a substitute that has the same texture, you would be disappointed. Anything you substitute would be high in calories if you treat it the same way, including sweet potatoes, so it kind of beats the point to substitute.
You have several options:
1. Reduce the portions to fit
2. Eat potatoes prepared differently (baked, mashed, boiled, over fries...etc)
3. Eat a side dish that isn't potatoes prepared in calorie sparing way (roasted vegetables, soup, salad, oven cauliflower tots...etc)
4. Any combination of the above8 -
We've experimented a bit with turnips and rutabagas. They have a similar texture to a potato and have been enjoyable roasted with salt and pepper and olive oil as well as diced as hash browns.1
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There is nothing wrong with potatoes - sweet potato has some different nutrients but both white and orange potatoes have nutritional benefit. To cut down on fat, try roasting with little to no oil, or boiling/steaming to eat as is or to make in to mash. Microwaved is easy too.
If you want less carbs then eat less potato, or swap for a less starchy alternative. I often do mash with half potato half cauliflower, or half potato half pumpkin.5 -
nicolejames222 wrote: »What’s good to swap out potatoes with? Usually a meal would consist of a meat, a couple veggies and potatoes (fries, potatoes lattices, potato waffles) I know sweet potatoes are better but I’m not sure what else I can swap out. Thank you!
instead of fries or waffles or whatever why not have actual potatoes?12 -
Most have said what I do. I love rutagabas now. Fantastic with some Yukon Golds, cooked in a little broth and just a bit of butter or margarine and some chives/whole grain mustard (just a bit). Just cut down on the cream, butter. I like root mashes - rutabagas, sweet potatoes, parsnips, turnips (the last two way underutilized in my fat life).
Think about an air fryer for your fries. It's like a portable countertop convection device that you don't need much oil to make fries.
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The sides you mentioned get their calories from the fat the foods are fried in. Maybe invest in an actifry, which uses a tablespoon of oil instead of a vat for frying. That way you get the crispy texture without the extra calories.
Another option is oven roasting with a tablespoon of oil and spices.
I won't repeat the substitutes mentioned above. They are all good with slightly varying tastes and textures.
The optional sides I offer my husband include rice (brown Basmati right now), pasta, vermicelli, and chinese egg noodles.1 -
nicolejames222 wrote: »What’s good to swap out potatoes with? Usually a meal would consist of a meat, a couple veggies and potatoes (fries, potatoes lattices, potato waffles) I know sweet potatoes are better but I’m not sure what else I can swap out. Thank you!
Depends on why you want to switch. Do you want a lower calorie food for more volume? Do you want specific nutrients? Do you feel bored with potatoes?
You could just increase the other vegetables you are eating or have a big salad. You could eat a pile of cabbage or cucumber for the same calories as a potato. https://community.myfitnesspal.com/en/discussion/10563959/volume-eaters-thread/p1
You could try something like quinoa, lentils or beans as a side dish instead of potatoes.
https://kalynskitchen.com/category/recipes/side-dishes/
https://www.skinnytaste.com/recipes/side-dishes/
A sweet potato and a white potato both have nutrients and calories. They are not better or worse necessarily.
It has been popular with low carbers for years to substitute cauliflower for potato or rice. I think mashed cauliflower can be tasty.
You could just change cooking method. Roasted potato slices, baked potato, boiled potato might have less fat added than your fries. Use herbs and spices, vinegars, citrus juice, onion, garlic to add low calorie flavor.
Change portion sizes. Logging will tell you the amount that will fit your goal.2 -
swap them out with less potatoes lol. Or you can prepare them in a non-fried way, like a baked potato for example. We eat a LOT of potatoes in my family.1
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The only big advantage sweet potatoes have over russet is vitamin A. Russet potatoes are nutritious too! Poor little guys are just trying to overcome their bad reputation in the time of carb-hate. I'm with others - sub out your processed fried potato side dishes with baked or roasted potatoes and enjoy!7
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The only big advantage sweet potatoes have over russet is vitamin A. Russet potatoes are nutritious too! Poor little guys are just trying to overcome their bad reputation in the time of carb-hate. I'm with others - sub out your processed fried potato side dishes with baked or roasted potatoes and enjoy!
This was what I was going to say. I chop up russet potatoes into good sized chunks, throw them in a gallon Ziploc with olive oil and whatever spices sound good, and them roast them. So yummy!1 -
nicolejames222 wrote: »What’s good to swap out potatoes with? Usually a meal would consist of a meat, a couple veggies and potatoes (fries, potatoes lattices, potato waffles) I know sweet potatoes are better but I’m not sure what else I can swap out. Thank you!
Why not have the potatoes and measure the correct amount out? I like a baked sweet potato or roasted red potatoes once in a while. Just won't eat mashed potatoes or I'll go seriously overboard. They are my weakness. If you still want something else maybe try some brown rice or cooked radishes are really good. Once cooked they lose the hot bitter taste and are very mild mixed with other veggies.0 -
kommodevaran wrote: »It depends on what you like, and why you would want to change it. But I'm wondering if you have a reasonable idea of "potatoes" - plain potatoes is not the same as "potato products".
This. Potatoes have reasonable calories when they are not cut into small bits and deep-fried.1 -
There was at least one study that had boiled potatoes as the # 1 most satiating food. I eat potatoes all the time. But I start with whole raw potatoes and make them mashed, baked, or roasted.
If you want to swap out potatoes because yours are high calorie, try using raw potatoes and go easy on the fat. For example, I have cottage cheese and just a little butter on my baked potatoes.
You can also reduce calories by reducing portion sizes. I only eat 4-5 oz of potato per meal. If there are smaller amounts leftover, I have them with eggs the next day.0 -
I eat a medium baked potato with some meals, maybe with some sour cream. I also eat other grains and starches like rice, bulger, farro, quinoa (technically a seed), pasta, squash or maybe just a slice of whole grain bread.0
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quiksylver296 wrote: »The only big advantage sweet potatoes have over russet is vitamin A. Russet potatoes are nutritious too! Poor little guys are just trying to overcome their bad reputation in the time of carb-hate. I'm with others - sub out your processed fried potato side dishes with baked or roasted potatoes and enjoy!
This was what I was going to say. I chop up russet potatoes into good sized chunks, throw them in a gallon Ziploc with olive oil and whatever spices sound good, and them roast them. So yummy!
My husband is currently obsessed with the tiny bite sized Yukon gold potatoes. He coats them in olive oil and a sprinkle of salt and roasts them for about 40 minutes. Potato perfection!
I'm sure we could get the same results for much cheaper by cutting up regular gold potatoes, but as long as he's cooking I'm not complaining.7 -
MikePfirrman wrote: »Most have said what I do. I love rutagabas now. Fantastic with some Yukon Golds, cooked in a little broth and just a bit of butter or margarine and some chives/whole grain mustard (just a bit). Just cut down on the cream, butter. I like root mashes - rutabagas, sweet potatoes, parsnips, turnips (the last two way underutilized in my fat life).
Think about an air fryer for your fries. It's like a portable countertop convection device that you don't need much oil to make fries.
Mark my words.... Rutabagas are going to be new zucchini and cauliflower within a year.
Turnip noodles in a stir-fry with a sweet-n-sour sauce. A tiny piece of heaven...1 -
Besides the idea others gave you, I think there are many healthy carbs that you can use to replace the potatoes so the meal still consists of a protein, veggies and a carb.
Among those are fresh corn, beans, lentils, chickpeas, brown rice, quinoa, nuts... In the right amounts the are very filling and have great nutritional value.1 -
brisadeldesierto wrote: »Besides the idea others gave you, I think there are many healthy carbs that you can use to replace the potatoes so the meal still consists of a protein, veggies and a carb.
Among those are fresh corn, beans, lentils, chickpeas, brown rice, quinoa, nuts... In the right amounts the are very filling and have great nutritional value.
Nuts? They're a fat source really...4 -
Potatoes are one of the few foods I could never give up. I just love them so!
I like to slice them just like fries (peel on), spritz with a little olive oil, salt and pepper and cook on high heat in the oven. Turn over half-way through cooking. That does the fry trick for me.
When it comes to a substitute, all of the suggestions for root veggies are good. I also really like jasmine rice. Calories in 1/2 cup are around 100, so when I fix that the rest of the meal is lots of low-cal veg and a little lean meat. Jasmine rice only takes 15 minutes to cook, so it's also a fast meal item. Quinoa is a close second. Also takes only 15 minutes to cook and has a bit of protein along with carbs.0 -
kshama2001 wrote: »There was at least one study that had boiled potatoes as the # 1 most satiating food.
Yep. Probably my most-filling-for-the-calories breakfast (when I have extra time in the morning) is sunny side up egg(s) on potatoes. Boiled potatoes are less than 1 calorie per gram.0 -
livingleanlivingclean wrote: »Nuts? They're a fat source really...
You're right. They do have carbs though, specially some type of nuts such as chestnuts. And they are a good way to incorporate some carbs in the food for people who still want to have low carb diet.2 -
I love potatoes and they are not in any way harming my weight maintenance. I particularly like new potatoes, just steamed without any oil or a small drizzle of olive oil (I’d typically eat about 250g of new potatoes with about 5ml of olive oil as one dinner portion, accompanying chicken or fish). I also love cubed potatoes added to soups or curries, they soak up the flavours very nicely.
I also love sweet potatoes, butternut squash etc, but I don’t see them as substitutes for potatoes, just delicious foods in their own right. Has anyone mentioned celeriac yet? Very low calorie (under 30 cal per 100g) and you do get a feeling you are eating something more subtantial than you are. But it has a strong flavour which goes better with some foods than others.2 -
@nicolejames222 I have recently discovered mashed cauliflower. Boil the florets of a head of cauliflower for ten minutes or until soft. Drain. Mash the florets. You can add milk and butter as you would mashed potatoes.
If you want to try it Trader Joe's has it pre-packaged. I am sure other places must carry it as well.
https://www.traderjoes.com/digin/post/mashed-cauliflower
Green Giant makes some "tots" which are very good but higher in sodium than I would like. Available in the frozen section of most stores.
https://www.greengiant.com/products/veggie-tots/
Marked.Mark my words.... Rutabagas are going to be new zucchini and cauliflower within a year. August 3, 2018 8:46AM0 -
Potatoes are great for potassium. I include them my plan. However I don’t eat them quite as often because I have been trying to introduce more variety to my menu. I never knew I liked cauliflower until a friend helped me prepare dinner. We had the most delicious roasted cauliflower with smoked paprika, garlic powder, cumin, Italian seasoning, and kosher salt. Another night the same friend introduced me to roasted butternut squash. I am having lots of fun trying new vegetables. But after reading today, I think potatoes are in tonight’s menu....2
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Have the potatoes. Just don't put a ton of butter or oil on them.0
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