In our house, we could eat these every dang day. Crispy smashed herbed potatoes are smashed boiled potatoes that are cooked in the oven with spices and packed with flavor. Delicious!
In Ayurvedic cooking spices are added to balance foods. Hing or black pepper can be added to white potatoes. Hing comes from the resin of giant fennel plants that grow wild in Afghanistan and Iran. The resin is usually ground and mixed with wheat as a desiccant.
Try These Herbed Smashed Potatoes as A Substitute for French Fries
French fries are fried in hot oil and the oil of often reused well past their time of safety.
So it is important to find substitutions for them when possible. I still eat french fried but it is with caution and not very often. NEVER at fairs to be honest as that oil is usually rancid.
Enjoying these crispy smashed potatoes is a staple in our home.
Food Can Be a Powerful Tool for Creating Health
The food we eat has a major impact on our health, but the way we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. But what if I told you that changing just one of these factors could make all the difference? Just by cooking a meal with healthier ingredients, you can improve your health. These Crispy Smashed Herbed Potatoes are great option for no longer eating deep fried foods.
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These Potatoes are Crispy and Delicious
Kitchen confidential. We use silpat, silicone baking sheets, and love the results.
These smashed potatoes are amazzing. A quick steam, mush and bake with all the spices that appeal to you (because spices add phytonutrient value and decrease the need for flavor from salt).
Check back for the reel a few days ago to see the recipe in action.
I use the silicone baking mats as they are reusable (versus parchment) and provide a surface that helps the potato to get a crunchy and crispy surface with little to no oil. Silpat brand is the best quality and ergo highest price.
Are they safe… well I guess all things are debatable however I consider them safer than cooking oil at high temps OR non-stick sprays. Of course one could strive to never need a crunchy potato however that would be unfortunate from my standpoint.
As with all things in the modern world, I think we have to make a decision and stick to it. And shift if new information becomes available.
The mats are made from fiberglass that is a BPA and phthalate free silicone coating. They are rated to be safe up to 500F however I never use about 400F.
Not All Brands Are Created Equal
Some of the lesser quality brands use fillers that are not desirable that may emit fumes when cooking… so if you smell something off, don’t use it anymore.
Don’t plant to cut your food on the mat either as this could release the core which is fiberglass.
Silicone is FDA approved, which we know in some cases doesn’t mean much however at the least it has been reviewed and determined safe for cooking.
As with all things, it is best to listen to your own body and determine what serves you best however I like to be forthright in what we are using in our kitchen as I have been sharing more food info.
I use the mats all the time and have found them to be a great addition in the kitchen for baking.
Homemade Ketchup?
Most ketchups bought at the store are high in high fructose corn syrup which we know would like to avoid at all costs. Making your own tomato chutney is quick, delicious and helps you keep track of the hidden sources of this dangerous dietary additive.
Video Tutorial
Hop on the video below to explore an abbreviated version of how I make this recipe.
Recipe
These are the recipes that I eat every day in my plant-based kitchen. We don’t strive for perfection, we aim for nourishment that can sustain us for the work we feel called to do while on this planet. That includes thinking about sustainability, buying local, and creating food seasonally.
Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.
Preheat Oven: Preheat your oven to 425°F (220°C). This high temperature is key for achieving that crispy texture.
Cook Potatoes: Place the potatoes in a large pot and cover them with water. Add a generous pinch of salt to the water. Bring to a boil over high heat, then reduce the heat to medium and simmer until the potatoes are tender when pierced with a fork, about 15-20 minutes depending on their size.
Drain and Cool: Once the potatoes are cooked, drain them and let them cool for a few minutes until you can handle them without discomfort.
Smash the Potatoes: Lay the potatoes on a baking sheet lined with parchment paper. Use the bottom of a glass or a potato masher to gently press down on each potato until it’s smashed but still in one piece. Be careful not to completely mash them.
Season: Drizzle the olive oil over the smashed potatoes. Sprinkle with salt, pepper, and any additional seasonings you like. Make sure each potato is well-coated with oil and seasonings for the best flavor and crispiness.
Bake: Place the baking sheet in the preheated oven and bake for about 25-30 minutes, or until the edges of the potatoes are crispy and golden brown. Halfway through the baking time, you can gently flip the potatoes for even crispiness, but this step is optional.
Serve: Once the potatoes are crispy to your liking, remove them from the oven. They can be served immediately as is or with your favorite vegan dipping sauces, such as vegan sour cream, ketchup, or a vegan garlic aioli.
Instructions Masala Sauce
Sauté the shallot for several minutes.
Add mustard seeds and under medium heat sauté until they “pop”.
Add cumin and coriander and mix well.
Add turmeric.
Add crushed tomatoes with 1 tsp sweetener if desired. I use sucanat.
Sauté for several minutes and then puree if desired.
Steam potatoes for 8-10 minutes.
Crush potatoes – can use bottom of glass. I used our sauerkraut tamper.
Place on silicone baking sheet and cook at 375 for 30-45 minutes. Depends on how crispy you like them and how your oven functions. After the first time, you will know better.
Notes
Feel free to customize this recipe with your favorite herbs and spices. Enjoy your crispy smashed vegan potatoes!
Prep Time:30
Cook Time:25
Nutrition
Calories:435
Sugar:21
Sodium:580
Fat:7
Saturated Fat:1
Carbohydrates:87
Fiber:17
Protein:15
Hop Over to IG to See How to Make these Smashed Potatoes with Fresh Homemade Tomato Chutney
I have been enjoying making videos of the meals that I love and have been sharing them on IG. If you are on IG, check out the live preview here. Tag me if you make this dish. I would love to see your version!
Looking to make a positive change in your life and community? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. Dr. Khalsa has dedicated her career to promoting long-term vitality through the choices we make every day. She is an expert in Ayurveda and plant-based nutrition. She particularly works with physicians to explore how to create time for self-care. Take the first step towards a healthier, happier future, and contact Dr. Siri Chand Khalsa today. In conclusion, let’s create a better world together through mindful living. Study Ayurveda with Dr. Khalsa. Learn more here.
What is Seasonal Eating?
The role of local and/or seasonal eating is one that I am particularly interested in. I believe the connection to seasonal living builds a steady and essential connection to nature. Fortunately for me, it is not just my opinion; scientific data exists to explore this notion.
Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and a reduction of environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.
References
Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024
In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.
Kitchen Supplies
Having the right supplies makes being in the kitchen easier. Click below to explore some of my favorite gourmet supplies that are going to increase your wow factor on things you create.
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*Please note as an amazon affiliate, I earn from qualifying purchases which means I will receive a small fee if you purchase them. I have only included things I truly use. This post is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go here.
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