Mini Potato Hash

Article written and reviewed by Cyrus Khambatta, PhD
Published August 20, 2023

You can cook the potatoes the day before and keep them in the refrigerator until you are ready to use the potatoes in this satisfying hash.

Bursting with colors, flavors, and plant-based goodness, this dish is a testament to the power of wholesome ingredients in creating a symphony of taste and well-being. This recipe not only showcases the natural flavors of mini potatoes but also incorporates an array of nutrient-rich companions, from the earthy celeriac root to the crisp peppers and sweet corn.

With every forkful, you're treating your body to a harmonious blend of textures and aromas, all while taking a step towards mastering your diabetes and chronic conditions through a diet brimming with vitality. 

Nourishing Mini Potatoes: A Wholesome Addition to Your Diabetes-Friendly Plate

Mini potatoes are not only a delicious addition to your plate but also a valuable source of essential nutrients. These little gems are rich in vitamins and minerals that contribute to overall well-being. 

Potatoes are particularly abundant in vitamin C, a potent antioxidant that supports immune health and aids in collagen synthesis. They also provide vitamin B6, which plays a crucial role in brain development and function, and potassium, a mineral that helps regulate blood pressure and fluid balance.

In terms of their glycemic impact, mini potatoes have a moderate glycemic index (GI) and a relatively low glycemic load (GL). The GI measures how quickly a carbohydrate-containing food raises blood glucose levels compared to pure glucose, while the GL takes into account both the GI and the amount of carbohydrates in a serving. This means that mini potatoes have a slower and more steady effect on blood glucose levels compared to high-GI foods.

For individuals with diabetes who are following a low-fat diet, mini potatoes can be a beneficial choice. Their natural fiber content and complex carbohydrate structure contribute to slower digestion and absorption of glucose into the bloodstream. This helps prevent rapid spikes in blood glucose levels and provides sustained energy, which is particularly important for diabetes management.

Incorporating mini potatoes into a plant-based, low-fat diet can be a smart strategy for maintaining stable blood glucose levels. By pairing them with a variety of colorful vegetables and complementary ingredients, as seen in our Mini Potato Hash recipe, you can create a balanced and flavorful meal that supports your overall health and diabetes management goals. 

So, embrace the goodness of mini potatoes and relish their contribution to your well-being and journey towards mastering your blood glucose levels.

Savor the Power of Onions: Enhance Your Diabetes-Friendly Cuisine with Flavor and Nutrients!

Onions, both flavorful and versatile, offer a wealth of nutrients that contribute to your overall well-being. Packed with antioxidants, they're a great source of vitamin C, which supports immune function and collagen production. Additionally, onions contain vitamin B6, essential for brain health and metabolism, and folate, crucial for cell division and the synthesis of DNA.

From a glycemic perspective, onions have a low glycemic index (GI) and a low glycemic load (GL). The GI ranks carbohydrates based on their effect on blood glucose levels, while the GL considers both the GI and the amount of carbohydrates consumed. This means that onions have minimal impact on blood glucose levels when consumed in reasonable portions, making them a favorable choice for diabetes management.

For individuals managing their diabetes, onions can be an excellent addition. Their fiber content aids digestion and slows the absorption of glucose into the bloodstream, promoting stable blood glucose levels. Onions also contain natural compounds that may contribute to improved insulin sensitivity, a crucial factor in diabetes management.

Incorporating onions into your meals, such as in the Mini Potato Hash recipe provided, can enhance both the flavor and nutritional profile of your dishes. By combining onions with other diabetes-friendly ingredients, you create a well-rounded, plant-based meal that supports your efforts to maintain stable blood glucose levels while savoring delicious flavors. 

So, embrace the nutritional benefits of onions as you continue your journey to master your blood glucose levels and overall health.

Smart Storage for Lasting Freshness: Potatoes and Onions

Properly storing potatoes and onions is a key aspect of maximizing their freshness and flavor, ensuring that these kitchen essentials are readily available for your culinary creations. Whether you're following a diabetes-friendly diet or simply aiming to maintain a wholesome lifestyle, here are some expert tips for storing potatoes and onions effectively:


  • Cool and Dark: Store potatoes in a cool, dark place, such as a pantry or cellar, where the temperature remains around 45-50°F (7-10°C). Avoid exposure to direct sunlight or high temperatures, as these can cause sprouting and spoilage.

  • Ventilation: Allow for proper ventilation to prevent excess moisture buildup. Use a breathable bag or container with holes to maintain optimal humidity levels and prevent premature rotting.

  • Separation: Keep potatoes away from onions. Onions release gasses that can accelerate the spoilage of potatoes. Store them in separate containers to avoid this interaction.


  • Cool and Dry: Store onions in a cool, dry area with good air circulation. A pantry, cellar, or a hanging wire basket works well. Keep them away from direct sunlight, as it can cause onions to sprout or become bitter.

  • Separation: Like potatoes, onions should be stored separately from potatoes and other vegetables to prevent the release of gasses that can promote spoilage.

  • Avoid Moisture: Moisture can lead to mold and decay. Ensure that onions are fully dry before storing them, and avoid storing them in plastic bags, which can trap moisture.

General Tips:

  • Inspect Regularly: Periodically check your stored potatoes and onions for signs of spoilage, such as soft spots, mold, or sprouting. Remove any affected pieces promptly to prevent further deterioration.

  • Don't Refrigerate: Refrigeration is not recommended for potatoes or onions, as the cold temperatures can alter their texture and flavor. Both are best stored in a cool, dry pantry or cellar.

  • Use First-In, First-Out (FIFO): When using stored potatoes and onions, follow the FIFO principle, using the older ones first and leaving the fresher ones for later use.

By following these storage guidelines, you'll be able to enjoy the natural goodness of potatoes and onions for a longer period, ensuring that your culinary endeavors are always brimming with fresh, vibrant ingredients that contribute to your diabetes-friendly and plant-based lifestyle.

Mini Potato Hash

Beverly Verwey
Servings 2 people
Calories 456 kcal


  • 1 1/2 lbs mini potatoes cut into small 1/2 to 1" chunks
  • 1/4 cup low-sodium vegetable broth
  • 2 medium onions chopped
  • 1/2 root celeriac peeled and grated
  • 1 medium green pepper chopped
  • 1 medium yellow pepper chopped
  • 1 cup kernel corn fresh or frozen
  • 4 leaves spinach chopped
  • 1/2 tsp black pepper
  • 2 tsp paprika
  • 1 tsp dried rosemary crumbled
  • 1 cup tomatoes halved


  • Bring a large pot of water to a boil and cook the potatoes for 7 to 10 minutes or until the potatoes are just starting to soften. Drain and set aside.
  • In a large pan heat up the vegetable broth and add the onion, garlic, and celeriac root. Sauté for 5 minutes.
  • Add the green and yellow peppers and continue to saute for another 5 to 7 minutes or until they have softened. Add a little more broth as needed so the vegetables don’t stick to the pan.
  • Add the black pepper, paprika, rosemary and mix thoroughly.
  • Add the cooked potatoes and corn and cook for another 5 minutes. If you are adding the tomatoes to the cooking dish add them now. If you are going to use the tomatoes as a garnish or side dish leave them for when you plate the hash.
  • Lastly, add the spinach and stir until the leaves are wilted. Serve immediately.


You can prepare and cook the potatoes the day before and keep in the refrigerator until you are ready to use them in the hash.
You can also use other types of potato.
The tomatoes and spinach can be used as a side dish with a sprinkle of lemon juice.


Calories: 456kcalCarbohydrates: 86.9gProtein: 13.4gFat: 2.2gSodium: 123.9mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.