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.
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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.
Simple Roasted Potatoes
- baking sheet
- parchment paper or other baking liner
- 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
- 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.
- 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
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.
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.
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