We Love Potatoes!
Potatoes are a fan favorite for Mastering Diabetes clients – and people across the world. Potatoes have been a cornerstone of human diets across many cultures, serving as a primary food and calorie source for centuries. From South America where they were first cultivated, to Ireland, Eastern Europe, and beyond, potatoes have provided reliable nutrition that fueled entire populations. And today they remain one of the most widely consumed and culturally significant starches in the world.
Potatoes Are Perfect For Diabetes
Contrary to much of the mainstream messaging around diet and diabetes, potatoes are not something to avoid, they are something to include in your diet in abundance. Potatoes of all kinds are naturally low in fat and have a low calorie density, meaning you can eat big portions of them and still meet your health goals. In fact, according to research testing the satiety of various foods, potatoes scored the highest for keeping you fuller longer. This gives an added bonus for people wanting to lose weight or maintain a healthy weight.
Fueled By Potatoes
Potatoes are also the perfect food for providing high quality energy. Research has shown that potatoes are just as effective as commercial sports gels for endurance sports. This says a lot, as the gels have been curated to provide carbohydrates in the perfect ratios for fueling. While you might not be an athlete looking to perform in a big race, it still goes to show that the energy available in potatoes is high quality fuel for anything you want to do.
And, They’re Delicious!
Finally, potatoes are a true pleasure food. There is something about their soft texture and starchy essence that is very satisfying and comforting. Plus, potatoes can be prepared in many different ways—boiled, baked, steamed, mashed, roasted, or even air-fried—without relying on oils. This versatility keeps things fun and exciting while you are adjusting your diet and building new food habits.
In this recipe, we use the boil-to-broil method. This means that you first boil the potatoes to cook and soften them and create the creamy interior, and then roast on high heat to create the crispy outer surface that we all love to crunch into. *You can also use an air-fryer for this if you have one!
You can eat this as a snack, side, or even make it a meal if you love potatoes that much (We do!).
Happy munching!
Crispy Smashed Potatoes
Ingredients
- 5 (1065g) Potatoes - About 5 medium-sized potatoes
- 8 (24g) Garlic Cloves (minced) - About 2 small bulbs
- 1 â…“ tbsps (2g) Fresh Rosemary - Available in 0.5-ounce containers
- 2 tsp (4g) Black Pepper - Available in spice jars
Instructions
- Line a baking sheet with parchment paper.
- Bring a pot of water to a boil and add the potatoes. Cook until potatoes are soft but not falling apart, about 10 to 15 minutes.
- Preheat oven to a low broil setting and make sure your oven rack is in the center of the oven
- Drain the potatoes and spread evenly across the baking sheet. Roughly smash the potatoes with the back of a fork.
- Sprinkle with garlic, rosemary, and pepper over top. Broil in the oven until crispy, about 3-5 minutes.
- Enjoy your bowl of delicious smashed potatoes!
Notes
- More Potatoes: If you don't have access to the miniature variety of potatoes, you may use Yukon Gold, russet, purple potatoes, or sweet potatoes. Chop the potatoes up into small pieces before boiling so that they cook all the way through.
- More Toppings: Garlic powder, onion powder, nutritional yeast, or dried basil.
Nutrition
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