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🥔 Too Tired to Cook? Crispy Potato Wedges

 🥔 ERTH-Friendly Crispy Potato Wedges

The perfect side for your Too Tired to Cook meals—crispy, satisfying, and gut-friendly.

🥔 The Humble Potato: A Healing Powerhouse

Often misunderstood, the potato is anything but empty carbs. This humble root veggie is actually a nutrient-dense, fibre-rich, whole food—especially when enjoyed with the skin on. Potatoes are a great source of vitamin C, potassium, B vitamins, and even contain a surprising amount of plant-based protein. They provide complex carbohydrates that fuel your body and brain without the crash that comes from refined starches. And when cooked and cooled, they form resistant starch, a gut-loving fibre that helps balance blood sugar and feeds your beneficial bacteria. Far from being something to avoid, the potato—prepared simply and without deep frying—can be a healing, satisfying, and affordable staple in any whole-food lifestyle.

Ingredients:

  • 2–3 medium Yukon gold, red, or Japanese sweet potatoes

  • Optional: Light brush of olive oil

  • Seasoning ideas:

    • Garlic powder

    • Onion powder

    • Smoked or sweet paprika

    • Rosemary, thyme, or other dried herbs

👩‍🍳 Step 1 – Bake (The Healing Way)

Bake the whole potatoes—skin on—at 350°F for 45–60 minutes, until fork-tender.
Let them cool, then store in the fridge.
✨ This gentle cooking method keeps more nutrients intact and aligns with Eat Real to Heal.

🔥 Step 2 – Wedge & Crisp (Just Before Serving)

  • Slice cold, pre-baked potatoes into wedges.

  • Season to taste—add a sprinkle of your favourite herbs and spices.

  • Bake again at 350°F for 15–20 minutes, until the edges are golden and crisp.

🌿 Nutrition Boost: What Makes These Special?

  • Low-temp baked = nutrient-preserving.

  • Cooling = resistant starch → great for gut health, digestion, and blood sugar.

  • No deep frying. No junk. Just potatoes doing their thing.

💡 Did you know? Resistant starch forms when cooked potatoes are cooled. Even after reheating, much of that resistant starch remains—helping feed your good gut bacteria!

🌱 Serve With:

  • Sweet Potato Bean Burgers

  • Big leafy salads

  • Creamy dips like avocado-lime smash or oil-free cashew cheese

 

Potato Snack Bites

The whole-food answer to potato chips—no frying, no guilt, just real food and crunch.

🧂 Ingredients:

  • 2–3 Yukon gold, red, or baby potatoes

  • Optional: light brush of olive oil

  • Seasonings (choose 1–2):

    • Garlic powder

    • Smoked paprika

    • Onion powder

    • Rosemary or thyme

    • Nutritional yeast for a savoury “cheesy” twist

🔥 Method: The 2-Step Snack Hack

Step 1 – Bake Whole for Nutrition & Prep

  1. Wash potatoes and bake whole at 350°F for 45–60 minutes, until fork-tender.

  2. Cool completely, then refrigerate overnight or for a few hours. (This creates resistant starch!)

Step 2 – Slice, Smash & Crisp

  1. Slice cooled potatoes into thick rounds—about ¼ inch thick.

  2. Place on a parchment-lined tray. Gently press each round with a fork to flatten slightly.

  3. Sprinkle with seasonings (and brush with oil if using).

  4. Bake at 350°F for 20–25 minutes until crispy and golden on the edges.

🍽 Snack Ideas:

  • Serve as a crunchy side with your veggie burger

  • Dip into oil-free ketchup, avocado mash, or white bean dip

  • Pack in a lunchbox or store for late-night munchies

  • Use as mini “buns” for slider-style burger bites!

🌿 Nutrition Tip:

Unlike chips, these are:

  • Baked at a gentle temp → more nutrients preserved

  • Cooled and reheated → hello resistant starch = better blood sugar & gut health

  • Oil-optional → totally works without it!

They’re crunchy, satisfying, and made from just potatoes + spices. That’s it.