14. Potatoes, red-skinned or yellow-fleshed
Look for: Small potatoes with firm skins that are not loose, papery or bruised.
Prep: Scrub off any dirt (peeling is optional; the skin is fiber-rich and the nutrients are clustered about 1/2 inch below the skin).
Braise: Cut potatoes into 1/2-inch pieces. Place in a large skillet with 1/2 cup each vegetable broth and nonfat milk and 1 teaspoon butter. Bring to a simmer, cover, reduce heat and cook until tender and most of the liquid has been absorbed, about 20 minutes.
Roast: Preheat oven to 500°F. Halve potatoes then cut into 1/2-inch wedges. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, stirring once halfway through cooking, until crispy and browned on the outside and tender on the inside, 20 to 25 minutes.
Sauté: Peel potatoes (if desired), then shred using the large-hole side of a box grater. Heat 1 tablespoon canola oil in a large skillet over medium heat. Add potatoes; reduce heat. Cook, pressing down with the back of a wooden spoon, for 6 minutes. Flip the cake over and continue cooking until browned, about 5 minutes more.
Steam: Place potatoes in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender when pierced with a fork, about 10 minutes.