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Simple Roasted Potatoes Recipe

by Stephanie

Simple Roasted Potatoes Recipe

If there’s one recipe everyone in my family loves it’s roasted potatoes! Even better if they’re smashed with a bit of butter.

This week, I wanted to share my super simple roasted potatoes recipe. It’s actually so simple I’m a bit embarrassed to share it, but it’s too good not to share.


Jump to Recipe

First, I want to talk about potatoes.

They get a bit of a bad rap.

People don’t think they’re healthy and there may be a tiny bit of truth to that, but only for a select group of people:

  • Potatoes are part of the nightshade family so if you’re sensitive to nightshade vegetables you should avoid eating them.
  • Potatoes are high on the glycemic index which means they can spike your blood glucose levels. This isn’t good if you have diabetes, Alzheimer’s/dementia or if you need to keep your blood sugar even.

    The truth, though, is that we all need to keep our blood sugar even Steven. There are a couple of solutions to get around the high-glycemic properties of potatoes:
  • Cook them 24 hours before you eat them. This significantly reduces the placement of potatoes on GI index (source: Book, Eating on the Wild Side, Jo Robinson)
  • Cook them and eat them with olive oil and vinegar dressing.
  • New potatoes are lower on the GI index than older potatoes which is a result of the decreased starch content.
  • Eat regular potatoes with other foods that contain protein, good fats, and fibre to lessen the load.

Now for more good news: Potatoes have tons of health benefits!

  • Potatoes have a significant amount of Vitamin B6, copper, vitamin C, potassium, manganese, phosphorus, niacin, and dietary fibre (most of the fibre is in the skin).
  • Potatoes can help to lower blood pressure and help with other areas of cardiometabolic health such as improving lipid profiles, and decreasing markers of inflammation.
  • Purple potatoes have even more health benefits than regular potatoes just because they’re purple, which comes from a powerful antioxidant called anthocyanin.

Moral of the story: Don’t diss the potato!


Simple Roasted Potatoes

I love using my convection setting for this recipe, but feel free to use your regular oven setting. I’ve made notes in the recipe to indicate temperature differences.

roasted potatoes on a baking sheet
Print Recipe

Simple Roasted Potatoes

A super simple potato side dish to serve with any meal.
Prep Time5 minutes mins
Cook Time25 minutes mins
Course: Side Dish
Keyword: potatoes, roasted potato recipe, roasted potatoes
Servings: 4 servings

Equipment

  • baking sheet
  • parchment paper or other baking liner
  • Oven

Ingredients

  • 4 cups Potatoes I like red potatoes, new potatoes or mini potatoes
  • 1 tsp Oregano, Italian seasoning, rosemary, or dried basil
  • 1/2 tsp Sea salt
  • 1 tbsp extra virgin olive oil Avocado oil works well here too

Instructions

  • Pre-heat oven to 425 degrees Fahrenheit (400 if using convection)
  • Prepare a baking sheet with parchment paper and set it aside.
  • Wash potatoes and slice in half or wedges. If the potatoes are large, slice into quarters.
  • In a bowl, toss the potatoes, extra virgin olive oil, salt, and oregano so that all of the potatoes are covered. 
  • Add them to the prepared pan. Roast for 20-25 minutes or until the potatoes are brown and a knife slides through them easily.

Notes

Extra tips:
  • If the potatoes seem a bit dry out of the oven, toss them with a bit more olive oil or an oil and vinegar dressing!
  • Make these 24 hour before you eat them if you worry about them spiking your blood sugar levels.
 
 

FAQ at a Glance

Are Potatoes Unhealthy?

Only for a select group of people. Avoid potatoes if you’re sensitive to nightshade vegetables, if you have diabetes, Alzheimer’s/dementia, or if you need to keep your blood sugar even because potatoes can spike your blood sugar.

Are Potatoes Healthy?

They can be yes! Potatoes have a significant amount of Vitamin B6, copper, vitamin C, potassium, manganese, phosphorus, niacin, and dietary fibre (most of the fibre is in the skin).

They have been shown to help lower blood pressure and help with other areas of cardiometabolic health such as improving lipid profiles, and decreasing markers of inflammation.

Purple potatoes have even more health benefits than regular potatoes just because they’re purple! The purple pigment comes from an antioxidant called anthocyanin and is found in all purple foods like purple cabbage, berries, and purple lettuce, and kale.

P.S.: Follow me on Instagram to get weekly tips and tricks!

P.P.S.: Get other delicious recipes here!


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Filed Under: Recipes Tagged With: side dish

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When: Saturday, June 24
Where: Ancaster, ON (my backyard)
Who: Sonya Brar of @soar_wellness + me! 
What: I’ll help you nourish your body. Sonya will help you nourish your mind and soul ❤️

Lealoucooks.com/retreat (link is in my bio) or DM me for the link directly.
Sunlight, eggs and dill from the garden… Pure su Sunlight, eggs and dill from the garden… Pure sunshine right there. ☀️
We're less than one month away from our Wellness D We're less than one month away from our Wellness Day Retreat and I wanted to introduce Sonya Brar of @soar_wellness.

Sonya will be offering the yoga and meditation portion of our day retreat!

Inspired by the peace and inner nurturing she found within this practice, Sonya felt compelled to pursue certification so that she could extend this practice to many others. 

She has since gained over 1000 hours of training in various yoga modalities.

Sonya started her yoga profession with her first teacher training in 2011 with Modo Yoga International and has continued to expand her knowledge with numerous training in prenatal, yin, restorative, vinyasa, breath work, and meditation.

Her most recent training has certified her as a Yoga Tune-Up instructor. 

She is currently studying sound healing and looks forward to providing this as an addition to her teachings, workshops and retreats. She is also a personal development coach, a barre instructor, and a level 2 reiki practitioner.

We can't wait to meet you on June 24 - we have the perfect spot waiting for you here: https://lealoucooks.com/retreat/

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Along with Sonya Brar of @soar_wellness, I’m hos Along with Sonya Brar of @soar_wellness, I’m hosting a beautiful event to bring you into summer.

We’ll help you breathe, rest and nourish your body so you’re ready to walk into summer refreshed and with ease.

You can expect yoga, meditation, and a simple cooking class. Then we’ll gather to eat together.

Location: Ancaster, Ontario in my backyard
Time: 10 am - 3 pm

Read more here and register as soon as you can as tickets are limited lealoucooks.com/retreat

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About Stephanie

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Hey! I'm Stephanie. I'm a Writer, Culinary Nutrition Expert and Cooking Instructor helping families cook nourishing meals. Read more about me {here}.

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