Do you want fries with that? If you love spuds as much as the average American, you eat 130 pounds each year, and some research by the U.S. Department of Agriculture might convince you to make room for even more.

Long a dietary workhorse, the dull potato is earning new respect as a florid cornucopia of nutrients. It's now known to contain a variety of beneficial compounds, such as vitamin C, vitamin B₆, folic acid, and the powerful antioxidants known as phenolics, previously thought to exist only in bright-colored fruits and vegetables. Vitamin B₆ is critical to the function of the nervous system. Folic acid, also known as vitamin B₉, can lower the risk of heart disease and stroke. Phenolics—abundant especially in red potatoes—can improve memory while protecting the brain, and they may fight eye disease. Scientists have discovered that potatoes are unique among vegetables for their kukoamine compounds, known to lower blood pressure. Most of the compounds are fairly heat-stable, so any type of cooking should be safe. But there are a few tricks. Potatoes should not be overcooked or kept too long in water, which can leach out nutrients. And make sure to use the potato skin.

• Servings: 6
• Total Time: 75 minutes

Potatoes au gratin is a classic French recipe. A simple dish, similar to a casserole, the gratin refers simply to any preparation with a browned surface, usually from cheese or buttered breadcrumbs. The result is a delicious, creamy dish with a golden-brown crust.

• 2 lbs. large potatoes (with skin)
• 11/2 cups Gruyère cheese
• 1 cup 1 percent milk
• 1/2 tsp. fresh nutmeg
• black pepper (to taste)

Preheat the oven to 375°F. Cut the potatoes into approximately ⅛-inch slices. Arrange half the slices in the bottom of a baking dish and sprinkle pepper and half the cheese on top. Make another layer with the remaining potatoes and cheese. Pour the milk over the top and grate the fresh nutmeg over that. Place in the oven for 1 hour, or until the top is golden brown. For a healthier variation, substitute skim milk or a Swiss cheese with lower fat, such as your favorite firm Swiss or a low-fat Emmenthal.