Healthy Decisions for the Love of Health

Carb Dishes

 GUILTLESS FRENCH FRIES

These fries are so tasty you’ll never miss those greasy ones from the fast food chain.  They’re great as cold leftovers too!  This would be equal to 3-6 servings

3   large russet potatoes

1   egg white

Black pepper, freshly ground

 Preparation:

 1.                  Cut potatoes into thin French fry-size strip.

2.                  In bowl, whip egg white until foamy. Add black pepper and mix.

3.                  Add potatoes and toss to coat well.

4.                  Spread potatoes on non- stick cookie sheet single layer

5.                  Cook for 30-35 mins at 450º F in a regular oven or 325 - 350º F or until potatoes are crisp.

 Spicy fries- Add 1 Tbsp chilli powder and ½ tsp cayenne pepper to egg white bath

 

Gourmet potato fries- Use 1 russet potato, 1 Yukon gold potato, 1 sweet potato in recipe.

 
Garlic Fries- Add 1 tsp garlic powder and 1 tsp paprika to egg white bath. 

DEHYDRATED SLICED POTATOES (DRIED)

Since cooking at high heat causes formation of acrylamide in starchy foods this method avoids that.  Remember to determine the portions you can have do the following. Calculate on the amount you started with. Example - If 1 lb was 4 medium potatoes and you were allowed ½ a medium potato this recipe would make 8 serving sizes.

1 lb Russet Potatoes
      Alkaline  Reverse Osmosis Water

 

Preparation:

 1.                  Put a pot of purified water on to boil

2.                  Have a sinkful of purified cold water ready.

3.                  Slice potatoes paper thin or you could also use a corkscrew slicer or a mandoline.

4.                  Rinse potatoes with cold water, making sure all slices are separated from each other.

5.                  Gently put the potatoes in boiling water (don't get burnt!) and stir well to make sure potatoes are separated.

6.                  Let cook 3 minutes.

7.                  Drain potatoes and plunge them into the cold water to stop the cooking; stir to make sure they are cooled then drain again.

8.                  Try adding various seasonings (Black Pepper, Chilli, Garlic Powder, Fine Ground Sea Salt)

9.                  Dehydrate according to your dehydrator's directions/time -- they should be dry to the point of snapping when done.

10.              Store in a cool, dry place.

OVEN DRIED SWEET POTATO CHIPS

Colourful, crisp sweet potato chips create a flavourful and low-fat substitute for fried white potato chips. Remember to determine the portions you can have do the following. Calculate on the amount you started with. Example - If 1 lb was 4 medium sweet potatoes and you were allowed ½ a medium sweet potato this recipe would make 8 serving sizes.

1      tsp  Fine-grained Celtic sea salt (Optional)

1      tsp  Chilli powder

½     tsp  Ground cumin

½     tsp  Ground coriander

½     tsp  Freshly ground black pepper

¼     tsp  Ground cayenne

1      lb  Sweet potatoes, scrubbed and peeled if desired
1      tbs  Extra virgin coconut oil or 2 tbsp liquid egg whites. Egg whites are used until living lean days.

 

Preparation:

1.                  Put a pot of water on to boil.

2.                  Have a sinkful of cold water ready.

3.                  Slice yams or sweet potatoes paper thin or use either a corkscrew slicer or a mandoline.

4.                  Rinse the slices with cold water, making sure all slices are separated from each other.

5.                  Gently put them  in boiling water (don't get burnt!) and stir well to make sure they are separated.

6.                  Let cook 3 minutes.

7.                  Drain them and plunge them into the cold water to stop the cooking; stir to make sure they are cooled. Pat dry with paper towel.

8.                  Preheat regular oven to 250º F or convection oven to 225º F

9.                  Combine salt and spices in mixing bowl.

10.              Toss lightly with melted coconut oil or for crisper dip in liquid egg whites then with spice mixture until evenly coated. Arrange the slices on baking sheets fitted with parchment paper or Silpat, a brand name for a reusable silicone baking sheet, is available in cooking stores and online sources. An other option would be Release foil  which is usually found in the market alongside othe foils and plastic wrap.

11.              Bake for 2 hours, then turn off temperature in oven (in convection oven leave fan running) and let potatoes dry for 2 more hours or overnight. Alternately, dehydrate sweet potato or yam slices in dehydrator according to manufacturers directions.

 

Compatible with Body Type:
Breakfast Slow Oxidizers, Mixed and Balanced, Fast Oxidizers, Parasympathetic Dominant
Morning Snack Mixed, Balanced and Parasympathetic
Lunch All Types
Afternoon Snack Sympathetic, Mixed, Balanced, Fast Oxidizers
Dinner All types
PM Snack

This Recipe Contains: Protein A if egg whites are used, Carb A

PERFECT MASHED POTATOES

Mashed potatoes are a favourite for almost everyone! Try this with chicken, meat loaf or fish. Make sure to check out the “gourmet variations” listed. If your portion size calls for ½ a medium potato this will make 8 portions.

 

4           Russet  or Yukon Gold potatoes (Red potatoes tend to get a little more gluteny)

¼ -½    cup chicken broth (sodium free)

Black or White pepper freshly ground

 Preparation:

 1.                  Choose the potatoes. Once the potatoes have been selected, the home cook wades into murkier territory: Skins or no? Though leaving the skins on inevitably means a slightly coarser texture, it also yields a better flavour and, since the skins are rich in nutrients.  Wash potatoes well.

2.                  The goal is to cook the potatoes evenly without going overboard. “If they get waterlogged, they can get more of a mealy texture. Potatoes are cooked when they are soft enough that a knife easily penetrates the skin, but the skin is not blistering or peeling off on its own. Your best bet is to cut the potatoes into large, equal-sized chunks, maybe 2” cubes, and steam them. Baking causes the formation of acrylamide which is a toxic substance.

3.                  Once you drain the potatoes — don’t rinse them with cold water, you want them to stay warm and to retain the starch — it’s time for the mashing. This is where your texture preferences take hold. For coarse, smashed potatoes, simply use a hand-masher. A more typical American mashed potato requires at least a hand mixer, which you’ll want to start on low to break the potatoes up; for the silkiest potatoes, you have to use a hand-cranked potato ricer. As with any starchy food, be careful about over mixing. “If you mix them for too long, you end up with kind of a sticky, wallpaper paste,” particularly if they’re also overcooked.

4.                  Add the chicken broth and pepper as desired. As you’re blending the potatoes to a fluffy consistency, sprinkle in salt and pepper to taste. Tip -Use white pepper. It gives a nicer colour, and you taste it but you don’t see it.

Garlic roasted – Wrap 1 garlic clove per potato in foil and roast. Peel garlic and mash in with potatoes

Elegant Porcini Mashed Potatoes- Finely dice 1 onion and 4 oz porcini mushrooms. Sauté in pan until very tender and onions is translucent. Whip in with potatoes

Zesty “Horse” Mashed Potatoes- Mix 1 Tbsp horseradish and ¼ cup fresh chives chopped. Whip thoroughly. Great with roast beef if you’re a Fast Oxidizer or Parasympathetic body type.

POTATO HASH CAKES

This is a great way to prepare potatoes for breakfast, but they are also delicious for lunch or dinner. Try them as leftovers because they are also good cold.

 

        Large russet potatoes

1    Egg white

Black pepper, freshly ground

 Preparation:

 1.                  Peel and quarter potatoes. Boil in stockpot for 20 minutes or until soft but not mushy.

2.                  Drain and cool. Grate potatoes into coarse strips with grater or “ grating” blade of food processor.

3.                  Form potato mixture into 2 or 3 pancake shaped parries. Dip in the egg white mixture. Place in non- stick skillet preheated over medium heat or use ½ tsp of extra virgin coconut oil to prevent sticking.

4.                  Flatten potatoes into thin pancake shape. Flip once, when one side browns.

 Try mixing in 4 chopped green onions and ½ tsp garlic powder before cooking for “crunchy brown” Also try these tasty ideas.

 Mexicali Browns- Mix in ½ tsp cayenne pepper, ½ tsp oregano and 1 tsp chilli powder. Top with homemade salsa. Great smothered with Turkey Chilli.

 Spanish Browns – Add 1 onion, finely chopped, 1 green pepper, minced and 12 green stuffed Spanish olives, slices.  Watch this one as it may be higher in sodium than you should have.

 Sweet Browns- Turn your browns into a treat as one your snacks. Add ½ cup grated sweet onions and top with unsweetened applesauce.

POTATO "BUNS"

This is for those looking for a good, hamburger-like substitute.  It works great using the turkey patty.

4 or 5    whole, thoroughly baked russet potatoes (could also be boiled,  but boil with skins on and remove skins later)
             seasonings or herbs (Fresh garden herbs that enhance the flavour of potatoes include basil, chives, cilantro, dill, fennel, lovage, marjoram, oregano, parsley, rosemary, sage, tarragon and thyme.)
            chicken broth (sodium free)

Preparation:

1.   Bake potatoes in the oven until very soft.
               Or
     Cut potatoes in half, then quarters, then across quarters into cubes (about 2 cups). Place in a colander, and rinse well under cool running water. Place in a saucepan with enough water to just  cover the potatoes. Bring to a boil, reduce heat, cook for 15 minutes or until potatoes are tender.                   Or
Cut potatoes in half, then quarters, then across quarters into cubes (about 2 cups). Place in a colander, and rinse well under cool running water.  Place on a plate or in a steaming basket and place in a steamer.  Steam until soft.  
 2.   Allow them to cool, then peel the skin off of the potatoes. Put them in a large bowl and mash up, using the chicken broth to get them to the consistency of regular mashed potatoes.

** To determine portion size follow the example. A parasympathertic female body type, gets 1/2 cup carb for their lunch and dinner, so they would measure out 1/2 cup of the mashed potatoes; then,  dump that 1/2 cup out on a piece of wax paper and halve it.

3.   Use a non-stick pan and a spatula to squash the hunks of mashed potato flat into a patty-like form. The thinner they are, the less time it will take for them to cook. Make as many as you would like (they store well), and then, bake them in a 375º F oven until crispy. (1/4 cup potato patties take about 40 minutes.) They turn into crispy circles which can then be used to make a sandwich (instead of bread) with your chicken, turkey patty, lean beef, etc. Volà! A sandwich! Enjoy! The leftover mashed potatoes can be a whole other side dish for other meals during the week.

Compatible with Body Type:
Breakfast             All except a Sympathetic Dominant body type.
Morning Snack    Parasympathetic – Mixed – Balanced Body Types
Lunch                   All body types
Afternoon Snack Sympathetic, Mixed ,Balanced or Fast Oxidizer Body Types
Dinner                  All Body Types
 

This Recipe Contains: Carb A

 

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