Dancing Up a Healthy Feast: Enjoying Potatoes on the Whole30 Diet
C'mon potato lovers, rejoice! There's some excellent news for those who can't get enough of the humble spud. The starchy carbohydrate everyone's loved to hate has been given the green light by Whole30!
No longer confined to the dietary doghouse, potatoes of all colors can now grace your plates without a second thought. Quite a turnaround, considering they were once left off the list due to their starchiness. But Whole30 co-founder Melissa Urban finally saw sense and acknowledged that white potatoes are still a nutrient-dense food (thank goodness!).
So, what's the catch? Not so many, actually. Commercially prepared or deep-fried chips or fries are still off-limits, which means those vending machine snacks are still a no-go. But you can still enjoy potatoes mashed, baked, or sauteed, and even try out air-frying if you're feeling adventurous.
But don't go overboard on the taters. Most varieties have a high glycemic index, meaning they can cause your blood sugar to spike and plummet faster than Will Smith's career transformation. Just remember that Whole30 is mainly about a 30-day elimination diet, so if you love potatoes, dig in!
Whole30-Approved Potato Recipes
Can't think of a potato recipe that fits the Whole30 diet? Worry not! Here are some tasty ideas to get you started.
1. Creamy Whole30 Mashed Potatoes
Servings: 5 to 6 peopleTotal Time: 1 hour and 30 minutes
Butter, heavy cream, and milk are out, but don't despair! You can still make fluffy, creamy mashed potatoes by using Whole30-approved ingredients.
- Ingredients:
- 4 pounds russet or Yukon Gold potatoes
- 3 tablespoons ghee
- 1/2 cup unsweetened non-dairy milk (check for non-compliant additives)
- Salt and pepper to taste
- Directions:
- Fill a large pot two-thirds full of water, add a dash of salt, and bring it to a boil.
- While the water boils, peel and chop your potatoes into uniform (about an inch) size pieces.
- Gently place the potatoes into the boiling water and cook for about 20 minutes or until fork tender.
- Drain potatoes in a colander and let them cool for about 5 minutes.
- Melt ghee and non-dairy milk in the pot over low heat.
- Combine all ingredients in a stand mixer or mash with a potato masher or hand mixer, adding salt and pepper to taste.
- Enjoy your Whole30-approved mashed potatoes!
2. Twice-Baked Whole30 Potatoes
Servings: 8 peopleTotal Time: 1 hour and 30 minutes
Sure, you can just bake a whole potato on Whole30, but why stop there? Twice-baked potatoes give you a boost of flavor with added herbs like parsley, chives, and garlic!
- Ingredients:
- 4 medium russet potatoes
- Olive oil
- Salt
- 4 slices Whole30-approved bacon
- 4 to 5 tablespoons room temp ghee
- 2 tablespoons chopped fresh parsley
- 2 tablespoons fresh chives, plus more for garnish
- 2 cloves garlic, minced
- Black pepper
- Optional: 1 cup coconut cream and 1 tablespoon lemon juice for sour cream substitute or your favorite Whole30-compliant ranch dressing
- Directions:
- Preheat your oven to 425°F (218°C).
- Scrub and pat your potatoes dry. Prick with a fork, rub with olive oil, and sprinkle with salt.
- Place potatoes on a baking sheet and bake for 40 to 50 minutes until fork tender. Let them cool for 10 minutes.
- In a large skillet, cook the bacon on medium heat until crispy. Transfer to a paper-towel-lined plate and crumble when cool.
- Cut potatoes in half lengthwise. Scoop out the potato flesh into a medium bowl, leaving about 1/4 inch shell around each. Place potato skins back on the baking sheet.
- Mash the remaining potato flesh with a potato masher until nearly smooth. Add ghee, parsley, chives, garlic, black pepper, and mix to combine. Spoon the mixture into the shells.
- Bake potatoes until light brown on top, about 20 minutes.
- Sprinkle with bacon and the rest of those chives. Add a dollop of coconut cream "sour cream" or drizzle with Whole30-compliant ranch dressing.
Hope these Whole30-approved potato recipes help you satisfy your craving for spuds. Happy cooking, and remember to always check that your ingredients are compliant with the Whole30 diet!
- Although potatoes are now Whole30-approved, it's important to note that commercially prepared or deep-fried foods like chips and fries are still discouraged.
- For a creamy and Whole30-compliant mashed potato recipe, you can try the Creamy Whole30 Mashed Potatoes, which uses ghee instead of dairy products.
- If you're looking for something more adventurous, the Twice-Baked Whole30 Potatoes with herbs like parsley, chives, and garlic might be just what you need.
- Remember, even though potatoes are nutrient-dense, most varieties have a high glycemic index, so it's best to enjoy them in moderation on the Whole30 diet.
