As noted in my book, A Plant Based Journey, what really helped me reach my goal was using one of two Plateau Breakers. The Potato Diet is one of them. The potato has gotten a bad rap over the years for being fattening, but in truth, it is such a powerhouse of nutrition, and when you don't add the fat like butter and sour cream, it is a lowfat, low calorie, and extremely healthy choice. I liked doing The Potato Diet while losing weight to jumpstart a plateau. Now I use it as a maintenance tool, if I gain a couple pounds, (it happens), I know I can just go on the potato diet for a couple days and it will come right off.. The rules are pretty simple, only one starch is allowed, potatoes are my choice, many people have had success using other starch choices like quinoa, or rice. I have recently tried rice with some success as well, and may start another page with rice recipes. But on this page we will focus on potatoes! Other than your chosen starch, only very low calorie, lower starch vegetables like lettuce, kale, carrots, green and yellow vegetables, and tomatoes, peppers, mushrooms, etc. Stay away from high starch vegetables like butternut squash, no fruits, no bread or processed flour, no oil, and of course no meat, eggs or dairy. I would suggest googling Mary Mcdougall's Mini Diet. There are slightly different versions you can read about on the internet, some more strict than others, but the basic idea is the same. Below are some of my favorite recipes, some have been revamped specifically for The Potato Diet. My version allows low starch vegetables to be eaten with your potatoes. Some of the more strict versions are potatoes only. Above all else, however you choose to make it, baked, waffled, or boiled, The Potato should be the star of the show. Some of my favorite Potato Diet recipes are shown below
*Consult with your doctor with any health questions or concerns before embarking on any diet plan.
*Consult with your doctor with any health questions or concerns before embarking on any diet plan.
Hash Brown Omellette
Here is a simple dish that can be changed up many ways, I enjoy it any time of the day.
Ingredients:
1 bag of fat free frozen hash browns, (any brand, just check to see that they are fat free)
5 med mushrooms sliced thinly
1/4 of med red pepper, diced
1/4 of sm white onion, diced
2 green onions diced
1 small ripe tomato diced
S&P to taste
Thaw your potatoes if they are frozen like they usually are. Preheat your *oven to 420 degrees. Place the potatoes (I used about half a bag) on parchment paper and pat down into a large oval shape. Bake for approx 20-25 min until edges and bottom are getting brown and crispy. While this is baking saute your fillings, I really enjoyed the mushrooms, peppers, and onions, but feel free to get creative and fill it with whatever you like. When potatoes are done, put your fillings on one side, and fold over. I served with the fresh tomato and green oinions. A little hot sauce or salsa would compliment this dish very well. Enjoy!
Here is a simple dish that can be changed up many ways, I enjoy it any time of the day.
Ingredients:
1 bag of fat free frozen hash browns, (any brand, just check to see that they are fat free)
5 med mushrooms sliced thinly
1/4 of med red pepper, diced
1/4 of sm white onion, diced
2 green onions diced
1 small ripe tomato diced
S&P to taste
Thaw your potatoes if they are frozen like they usually are. Preheat your *oven to 420 degrees. Place the potatoes (I used about half a bag) on parchment paper and pat down into a large oval shape. Bake for approx 20-25 min until edges and bottom are getting brown and crispy. While this is baking saute your fillings, I really enjoyed the mushrooms, peppers, and onions, but feel free to get creative and fill it with whatever you like. When potatoes are done, put your fillings on one side, and fold over. I served with the fresh tomato and green oinions. A little hot sauce or salsa would compliment this dish very well. Enjoy!
Potato Lasagna
Have a little extra time to prep? Give this one a go!
Ingredients:
3-4 medium size Yukon gold potatoes, peeled and sliced thin with mandolin
1/2 white onion finely chopped
1 cup finely diced carrots (I pulsed in food processor about 8 times)
1 cup finely diced green cabbage (I pulsed in food processor about 8 times)
2 cups finely diced fresh kale or spinach, or a combination of both (I pulsed in food processor about 5 times)
4-5 large white mushrooms finely diced
1 small red pepper finely diced
1 can diced tomatoes drained
2 cups Cauliflower Alfredo Sauce (leave out the cashews if you are doing the potato diet)
1 T Italian Seasoning
1 tsp garlic powder
S&P to taste
1 tsp crushed red pepper (optional)
dash of smoked paprika
4 T of Nutritional Yeast (sprinkle on just before serving)
In square 9x9 pan, start off by lining the bottom with a layer of potatoes and carry them up the sides of the pan. Then start making layers just like you would lasagna. Combine the garlic powder, italian seasoning and salt and pepper to simplify. I also combined the cabbage and carrots. I did potatoes, onions, cabbage, carrots, kale/spinach, , mushrooms, and diced tomatoes. And I season as I go with the Italian seasonings and s&P between each layer. You should have 3 layers of potatoes by the time you are done. After the second layer I put in half of the Cauliflower Alfredo Sauce, then make the last layer of potatoes my top layer with the rest of the Alfredo spread over them. I like to sprinkle a little seasoning over the top including some smoked paprika, and crushed red pepper to give it a little kick, but that is optional. Shown below is the assembly and prebaked photos.
Bake at 425 degrees for 35 min covered, remove cover, and bake another 25-35 min or until golden brown. Remove from oven and let cool for about 10 min before slicing. Oh, so good!! It does not taste like lasagna as there is no heavy tomato sauce, it is more like a light and fluffy veggie dish with lots of flavor. Makes 4 large servings.
Potato Puffs
Here is a simple little snack to satisfy that hunger.
Ingredients:
1.5 cups leftover mashed potatoes
3 T+- of Nutritional Yeast
Mix together and add additional seasonings if you like. Form into balls about the size of a ping pong ball, then slightly flatten in the palm of your hand. Place in air fryer at 400 degrees for 15-20 min until well browned on the outside. Serve immediately with your favorite dipping sauce. I love them with just plain yellow mustard.
This makes about 6-8 small puffs, double the recipe and make it a meal.
Here is a simple little snack to satisfy that hunger.
Ingredients:
1.5 cups leftover mashed potatoes
3 T+- of Nutritional Yeast
Mix together and add additional seasonings if you like. Form into balls about the size of a ping pong ball, then slightly flatten in the palm of your hand. Place in air fryer at 400 degrees for 15-20 min until well browned on the outside. Serve immediately with your favorite dipping sauce. I love them with just plain yellow mustard.
This makes about 6-8 small puffs, double the recipe and make it a meal.
STUFFED POTATO CAKES
Potato Cakes, Stuffed with Mushrooms, Spinach, Onion and Peppers. Oh, all my favorite things baked together with a healthy little crusty shell. Inside, the mashed potatoes are still tender and good, and combine so well with the fillings. My fillings are just a suggestion but they pair very well with potatoes. As always, feel free to make it your own and add your own favorites. That's what makes cooking fun, isn't it? Putting your own signature on common foods. I think you will really enjoy this one. I recommend making this dish one of those times when you have a bunch of leftover mashed potatoes. (or am I the only one that makes way too many of those?) This is a delicious low fat recipe, no oil added, and simply bake them on parchment paper for no sticking. I hope you enjoy! Next time, I may double this recipe... :)
4 Cups +- Mashed Potatoes. A pretty stiff potato mixture is best (use your favorite recipe)
1.5 T of POTATO flour (you can omit, but they may be a bit crumbly)
3 T of Nutritional Yeast
2 cloves of roasted garlic, or 1 tsp garlic powder
2 tsp of parsley
S&P to taste
________
Filling:
1/2 cup veg broth or water, use Tablespoons as needed for sautéing
12-15 med mushrooms, chopped finely
1/2 white onion chopped finely
1 small red or orange pepper (about 1/4 cup) chopped finely
3 cups fresh spinach, chopped finely
1 T dried parsley
1/2 T Italian Seasoning
S&P to taste
Simmer in water or veg broth all of the filling ingredients until mushrooms are tender, then add your spinach and cook just a couple minutes, take off burner, drain off any excess liquid, put lid on and set aside. Make your "dough" from the potatoes from top ingredients, blend well using your hands. Then separate your dough in 12 pieces. Patty up 6 of them one at a time, keep them pretty thin. Put 1-2 T of the filling into the middle of each. Then one at a time, patty up more discs of the dough, place on top, push down and pinch sides to seal it.
Sprinkle a touch of Rosemary or other favorite spice over the top along with some S&P. Bake at 425 30 min, carefully, turn over, bake another 20-30 min until outside is good and crunchy. I loved these!! and hubby gives them a thumbs up! No leftovers at this house, we gobbled them up. This makes 6 pieces, 2 servings 3 each.
Serve with some Veg Gravy, Cheezy Sauce, and/or your favorite hot sauces. :)
Potato Cakes, Stuffed with Mushrooms, Spinach, Onion and Peppers. Oh, all my favorite things baked together with a healthy little crusty shell. Inside, the mashed potatoes are still tender and good, and combine so well with the fillings. My fillings are just a suggestion but they pair very well with potatoes. As always, feel free to make it your own and add your own favorites. That's what makes cooking fun, isn't it? Putting your own signature on common foods. I think you will really enjoy this one. I recommend making this dish one of those times when you have a bunch of leftover mashed potatoes. (or am I the only one that makes way too many of those?) This is a delicious low fat recipe, no oil added, and simply bake them on parchment paper for no sticking. I hope you enjoy! Next time, I may double this recipe... :)
4 Cups +- Mashed Potatoes. A pretty stiff potato mixture is best (use your favorite recipe)
1.5 T of POTATO flour (you can omit, but they may be a bit crumbly)
3 T of Nutritional Yeast
2 cloves of roasted garlic, or 1 tsp garlic powder
2 tsp of parsley
S&P to taste
________
Filling:
1/2 cup veg broth or water, use Tablespoons as needed for sautéing
12-15 med mushrooms, chopped finely
1/2 white onion chopped finely
1 small red or orange pepper (about 1/4 cup) chopped finely
3 cups fresh spinach, chopped finely
1 T dried parsley
1/2 T Italian Seasoning
S&P to taste
Simmer in water or veg broth all of the filling ingredients until mushrooms are tender, then add your spinach and cook just a couple minutes, take off burner, drain off any excess liquid, put lid on and set aside. Make your "dough" from the potatoes from top ingredients, blend well using your hands. Then separate your dough in 12 pieces. Patty up 6 of them one at a time, keep them pretty thin. Put 1-2 T of the filling into the middle of each. Then one at a time, patty up more discs of the dough, place on top, push down and pinch sides to seal it.
Sprinkle a touch of Rosemary or other favorite spice over the top along with some S&P. Bake at 425 30 min, carefully, turn over, bake another 20-30 min until outside is good and crunchy. I loved these!! and hubby gives them a thumbs up! No leftovers at this house, we gobbled them up. This makes 6 pieces, 2 servings 3 each.
Serve with some Veg Gravy, Cheezy Sauce, and/or your favorite hot sauces. :)
Soup To Go
If you wish to enjoy fresh soup at the office and you have a stovetop available, you have got to give this a try. This is one large potato (peeled and diced), one sliced carrot, 2 sliced mushrooms, one green onion, one stalk of celery, one sliced radish and/or a bit of diced red pepper, handful of spinach, one bay leaf, some diced peppers, veg broth, pinch of minced ginger and a couple T of soy sauce, take it to work, and just before lunchtime, dump it in a covered pan, simmer for 30 min. Remove bay leaf before eating. So delicious. If you like a little thicker soup, consider adding a couple T of instant mashed potatoes at the end and stir well.
If you wish to enjoy fresh soup at the office and you have a stovetop available, you have got to give this a try. This is one large potato (peeled and diced), one sliced carrot, 2 sliced mushrooms, one green onion, one stalk of celery, one sliced radish and/or a bit of diced red pepper, handful of spinach, one bay leaf, some diced peppers, veg broth, pinch of minced ginger and a couple T of soy sauce, take it to work, and just before lunchtime, dump it in a covered pan, simmer for 30 min. Remove bay leaf before eating. So delicious. If you like a little thicker soup, consider adding a couple T of instant mashed potatoes at the end and stir well.
Fat Free Potato Salad
Ingredients:
4 cooked and peeled russet or red potatoes, diced
1/4 cup diced white onions
2-3 stalks diced celery
1/4 cup diced green or red pepper (optional but delicous)
S&P to taste
______
1 cooked, peeled and diced russet potato
3/4 cup water
1 T yellow mustard
1 tsp of dried dill
S&P to taste
1 packet Stevia (optional, if you like a sweeter potato salad)
_______
1/2 cup scallions
Sprinkle of paprika
Put the top ingredients in bowl and combine. Put second batch of ingredients in nutribullet or blender and blend until super creamy, add more or less water as needed to get the right consistency.
Optional additions to the creamy sauce:
Dill Pickle
Sweet Pickle
1/4 tsp garlic
1/4 tsp onion powder
Make it your own and spice it up.
Combine all and sprinkle scallions and paprika over the top Cover and refrigerate at least one hour before serving.
Potato Chips
What? Potato chips on a diet plan? Yep, when they are made like this. These are all natural chips cut with a mandolin and cooked in the microwave on a special platter for about 10 minutes. So crispy and good. I like to sprinkle a little salt and vinegar on them prior to cooking. I used russet potatoes, my favorite. They are completely oil free, and delicious. Enjoy!
What? Potato chips on a diet plan? Yep, when they are made like this. These are all natural chips cut with a mandolin and cooked in the microwave on a special platter for about 10 minutes. So crispy and good. I like to sprinkle a little salt and vinegar on them prior to cooking. I used russet potatoes, my favorite. They are completely oil free, and delicious. Enjoy!
Bok Choy, Kale, and Potato Soup
Combine all ingredients in saucepan, cover and simmer for about 30 min until tender. So delicious.
1/2 large carrot chopped in pieces
2 Baby Bok Choy, 4 pieces left whole, the rest diced up
2 Leaves of Kale, center stem removed, chopped with just a couple pieces left larger. (or sub with spinach)
10-12 sliced mushrooms
1/2 med white onion diced
1 stalk of celery diced
3-4 peeled large potatoes chopped into large bite size chunks
1 T minced garlic
1 T minced ginger
2 T Soy Sauce
8 cups water
1 T veg bouillon
S&P to taste
2 bay leaves (remove before serving)
Put all ingredients in big pan, bring to a boil, turn down to simmer, cover and cook on low heat stirring occasionally for 20-25 min. The broth in this soup was so good I could drink it. I topped mine with just a sprinkle of scallions on top before serving, roasted sesame seeds would be good too. There is a powerhouse of nutrients in this soup, with no added fat or oil of any kind, so you can feel good about it and eat up!
Combine all ingredients in saucepan, cover and simmer for about 30 min until tender. So delicious.
1/2 large carrot chopped in pieces
2 Baby Bok Choy, 4 pieces left whole, the rest diced up
2 Leaves of Kale, center stem removed, chopped with just a couple pieces left larger. (or sub with spinach)
10-12 sliced mushrooms
1/2 med white onion diced
1 stalk of celery diced
3-4 peeled large potatoes chopped into large bite size chunks
1 T minced garlic
1 T minced ginger
2 T Soy Sauce
8 cups water
1 T veg bouillon
S&P to taste
2 bay leaves (remove before serving)
Put all ingredients in big pan, bring to a boil, turn down to simmer, cover and cook on low heat stirring occasionally for 20-25 min. The broth in this soup was so good I could drink it. I topped mine with just a sprinkle of scallions on top before serving, roasted sesame seeds would be good too. There is a powerhouse of nutrients in this soup, with no added fat or oil of any kind, so you can feel good about it and eat up!
Potatoes and Green Beans
This tastes almost like Grandmas but of course without the added bacon she used. Instead of bacon, I like a bit of smoked paprika to add that smokey flavor I associate with this dish.
Ingredients
1/2 cup water
4 large precooked, and peeled yukon gold potatoes
3 cups of fresh green beans
1 med diced onion
1/2 tsp minced garlic
2 T of low sodium soy sauce
1/2 tsp of Smoked Paprika (important ingredient)
S&P to taste
I cook a big pot of potatoes in the pressure cooker so I have potatoes whenever I want them for various recipes, I put them in whole (med size potatoes) and cook for 15 min, natural release. This is one of the recipes I made with those.
Start the pressure cooker up on bean setting with the lid off, and add the water, put in the onions and garlic and cook for a few minutes while you chop the green beans. Add the green beans, and the rest of ingredients except for potatoes, and continue cooking with lid off for just a couple minutes. If you havent already peeled and chopped your potatoes, do that now. If most of your water has steamed away, add another 1/2 cup. Then simply add your potatoes, stir lightly, put lid on and bring up to pressure and cook on bean setting for 5 min. Manual release of pressure. I like my green beans really tender, if you prefer yours more on the crunchy side, reduce cooking time to 2-3 minutes.
This tastes almost like Grandmas but of course without the added bacon she used. Instead of bacon, I like a bit of smoked paprika to add that smokey flavor I associate with this dish.
Ingredients
1/2 cup water
4 large precooked, and peeled yukon gold potatoes
3 cups of fresh green beans
1 med diced onion
1/2 tsp minced garlic
2 T of low sodium soy sauce
1/2 tsp of Smoked Paprika (important ingredient)
S&P to taste
I cook a big pot of potatoes in the pressure cooker so I have potatoes whenever I want them for various recipes, I put them in whole (med size potatoes) and cook for 15 min, natural release. This is one of the recipes I made with those.
Start the pressure cooker up on bean setting with the lid off, and add the water, put in the onions and garlic and cook for a few minutes while you chop the green beans. Add the green beans, and the rest of ingredients except for potatoes, and continue cooking with lid off for just a couple minutes. If you havent already peeled and chopped your potatoes, do that now. If most of your water has steamed away, add another 1/2 cup. Then simply add your potatoes, stir lightly, put lid on and bring up to pressure and cook on bean setting for 5 min. Manual release of pressure. I like my green beans really tender, if you prefer yours more on the crunchy side, reduce cooking time to 2-3 minutes.
Cauliflower Alfredo Sauce
Ingredients:
1 small head of fresh cauliflower or one bag of frozen cauliflower
1/2 diced white onion
1T minced garlic
6 T Nutritional Yeast
1/4 cup water as needed
1 T Italian Seasoning
1 T Parsley
2 T Lemon Juice
In large pan, boil your cauliflower until super tender, mine took about 30 min, I used fresh cauliflower. (If using frozen cauliflower, simply follow directions until tender). In the same pan while it is cooking, add the onion and garlic to simmer along with it. Once tender, drain off excess water and let cool slightly. Then add this to your food processor or blender along with T's of water as needed to get the right consistency, spices, and nutritional yeast. You can add a touch more spices to this if you like. Blend well until really creamy. Set aside with lid on to stay warm.
Absolutely delicious as shown drizzled over yukon potatoes and mixed medley of eggplant, mushrooms, onions, and green beans.
Ingredients:
1 small head of fresh cauliflower or one bag of frozen cauliflower
1/2 diced white onion
1T minced garlic
6 T Nutritional Yeast
1/4 cup water as needed
1 T Italian Seasoning
1 T Parsley
2 T Lemon Juice
In large pan, boil your cauliflower until super tender, mine took about 30 min, I used fresh cauliflower. (If using frozen cauliflower, simply follow directions until tender). In the same pan while it is cooking, add the onion and garlic to simmer along with it. Once tender, drain off excess water and let cool slightly. Then add this to your food processor or blender along with T's of water as needed to get the right consistency, spices, and nutritional yeast. You can add a touch more spices to this if you like. Blend well until really creamy. Set aside with lid on to stay warm.
Absolutely delicious as shown drizzled over yukon potatoes and mixed medley of eggplant, mushrooms, onions, and green beans.
Roasted Potato Wedges with Cheezy Sauce
This one is so simple, it is not really a recipe, more of a technique. Use 4 good size potatoes, I like russet potatoes but any type will work. Using an apple core/slicing gadget, chop up your potatoes in large pieces, skin on, and arrange on parchment paper on cookie sheet. The fastest and easiest way to do it is push it in the end of potato just to get it started, then use the weight of the potato and slam down onto the cutting board, works like a charm. Sprinkle with fine sea salt, pepper, and a dash of Cajun seasoning if you like. Put larger pieces on the outer edge. Bake at 425 40 min, turning once, until good and crunchy on the outside. These are SO delicious. The round core piece is my favorite part. :) I enjoyed these served with my Cheezy Sauce (recipe below) Or you can serve with your favorite ketchup, bbq sauce, etc.
This one is so simple, it is not really a recipe, more of a technique. Use 4 good size potatoes, I like russet potatoes but any type will work. Using an apple core/slicing gadget, chop up your potatoes in large pieces, skin on, and arrange on parchment paper on cookie sheet. The fastest and easiest way to do it is push it in the end of potato just to get it started, then use the weight of the potato and slam down onto the cutting board, works like a charm. Sprinkle with fine sea salt, pepper, and a dash of Cajun seasoning if you like. Put larger pieces on the outer edge. Bake at 425 40 min, turning once, until good and crunchy on the outside. These are SO delicious. The round core piece is my favorite part. :) I enjoyed these served with my Cheezy Sauce (recipe below) Or you can serve with your favorite ketchup, bbq sauce, etc.
CHEEZY SAUCE
This delicious Cheezy Sauce is excellent drizzled over the top of baked potatoes, and broccoli, or use it as a dip for fries. Many uses really.
Always in the search for the pefect vegan "cheese" sauce, I found a number of recipes using potatoes and carrots, sounds weird but I thought I would give it a go, and I spiced it up how I thought would be best. It turned out real rich and creamy, delicious over a baked potato with broccoli., I used 4-5 T of nutritional yeast, use more or less to your liking, it is entirely optional, but I think it adds a nice flavor. This is a nice alternative to the many nut cheese recipes floating around, no fat or oil added.
Boil until tender the following:
3 C. potatoes, diced large (I used russet)
1 C. carrots, diced small
1/2 white onion cut into chunks
Drain, saving a cup of the water to thin if needed, then put the potatoes, carrots, and onion in blender with the following ingredients... blend until smooth and creamy, about 3-4 minutes.
6-8 canned jalapeno pepper slices (if you use fresh, use half as many)
1/4 cup Roasted Red Peppers (canned in water)
4 T Nutritional yeast (optional)
1 tsp Cajun Creole Seasoning or a tsp of taco seasoning
2-3 cloves of roasted garlic, (optional)
S&P as desired
Add T's of the cooking water as needed to get the right consistency.
This delicious Cheezy Sauce is excellent drizzled over the top of baked potatoes, and broccoli, or use it as a dip for fries. Many uses really.
Always in the search for the pefect vegan "cheese" sauce, I found a number of recipes using potatoes and carrots, sounds weird but I thought I would give it a go, and I spiced it up how I thought would be best. It turned out real rich and creamy, delicious over a baked potato with broccoli., I used 4-5 T of nutritional yeast, use more or less to your liking, it is entirely optional, but I think it adds a nice flavor. This is a nice alternative to the many nut cheese recipes floating around, no fat or oil added.
Boil until tender the following:
3 C. potatoes, diced large (I used russet)
1 C. carrots, diced small
1/2 white onion cut into chunks
Drain, saving a cup of the water to thin if needed, then put the potatoes, carrots, and onion in blender with the following ingredients... blend until smooth and creamy, about 3-4 minutes.
6-8 canned jalapeno pepper slices (if you use fresh, use half as many)
1/4 cup Roasted Red Peppers (canned in water)
4 T Nutritional yeast (optional)
1 tsp Cajun Creole Seasoning or a tsp of taco seasoning
2-3 cloves of roasted garlic, (optional)
S&P as desired
Add T's of the cooking water as needed to get the right consistency.
POTATO MUSHROOM SOUP
I made this in the crockpot, and it was so nice to come home from work to the delicious aroma in the house. You could also make it on the stovetop or in a pressure cooker, just adjust your cooking times accordingly.
Ingredients:
9 med yukon potatoes, peeled and chopped
5 cloves of garlic smashed
1/2 of large white onion diced
3 ribs of celery diced
5 baby bella mushrooms sliced
handful of kale chopped finely
4 cups hot water
2 bay leaves
2 tsp minced ginger
2 T soy sauce
S&P to taste
Put all ingredients in crockpot and slow cook for 6-8 hours or until potatoes are tender. Remove bay leaves before serving. This is a delicious meal served with a garden salad.
I made this in the crockpot, and it was so nice to come home from work to the delicious aroma in the house. You could also make it on the stovetop or in a pressure cooker, just adjust your cooking times accordingly.
Ingredients:
9 med yukon potatoes, peeled and chopped
5 cloves of garlic smashed
1/2 of large white onion diced
3 ribs of celery diced
5 baby bella mushrooms sliced
handful of kale chopped finely
4 cups hot water
2 bay leaves
2 tsp minced ginger
2 T soy sauce
S&P to taste
Put all ingredients in crockpot and slow cook for 6-8 hours or until potatoes are tender. Remove bay leaves before serving. This is a delicious meal served with a garden salad.
Scalloped Potatoes
I purchased this Presto Salad Shooter and made the fluffiest scalloped potatoes ever. This is the version that conforms to the Potato Diet.
2 large potatoes, peeled
1 med sweet onion, peeled
2 cups Cheezy Sauce (no cashews added)
S&P to taste
Slice potatoes in the salad shooter, a few potatoes, then a few onions until baking dish is full. Then pour your cheezy sauce over the top. Lightly stir, and pour more sauce over top. Bake for 1 hr covered at 400 degrees, then uncover and bake until browned about 15 more min.
I purchased this Presto Salad Shooter and made the fluffiest scalloped potatoes ever. This is the version that conforms to the Potato Diet.
2 large potatoes, peeled
1 med sweet onion, peeled
2 cups Cheezy Sauce (no cashews added)
S&P to taste
Slice potatoes in the salad shooter, a few potatoes, then a few onions until baking dish is full. Then pour your cheezy sauce over the top. Lightly stir, and pour more sauce over top. Bake for 1 hr covered at 400 degrees, then uncover and bake until browned about 15 more min.
Mashed Potatoes and Gravy
What's not to love? Choose your favorite potato and peel, chop and boil or steam until really tender. To conform to the Potato Diet, do not add ANY type of milk to the potatoes, just a little cooking water or veg broth if needed to mash until nice and creamy. I like to make a real big batch so I have plenty of leftovers.
There is nothing quite like some creamy gravy to spoon over your potatoes. I just love it so much that I had to find a way to make it taste great, and still be good for me. Well, I came up with this, and my gravy making may never be the same. It is so easy and tastes amazing.
Ingredients:
10-12 button mushrooms, chopped
1 small white onion diced
1/2 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp Italian seasoning
S&P to taste
1 tsp Better than Bullion No Chicken Flavor
1 +- cup vegetable broth
1 small peeled and diced russet potato (pre cooked)
Simmer the mushrooms and onions in skillet until tender. Add the spices and stir well. Put this along with all the rest of the ingredients in Nutribullet or other high speed blender. Blitz until good and creamy, add more water or veg broth if needed to get the right consistency. Enjoy!
What's not to love? Choose your favorite potato and peel, chop and boil or steam until really tender. To conform to the Potato Diet, do not add ANY type of milk to the potatoes, just a little cooking water or veg broth if needed to mash until nice and creamy. I like to make a real big batch so I have plenty of leftovers.
There is nothing quite like some creamy gravy to spoon over your potatoes. I just love it so much that I had to find a way to make it taste great, and still be good for me. Well, I came up with this, and my gravy making may never be the same. It is so easy and tastes amazing.
Ingredients:
10-12 button mushrooms, chopped
1 small white onion diced
1/2 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp Italian seasoning
S&P to taste
1 tsp Better than Bullion No Chicken Flavor
1 +- cup vegetable broth
1 small peeled and diced russet potato (pre cooked)
Simmer the mushrooms and onions in skillet until tender. Add the spices and stir well. Put this along with all the rest of the ingredients in Nutribullet or other high speed blender. Blitz until good and creamy, add more water or veg broth if needed to get the right consistency. Enjoy!
Mashed Potato Waffle
Here is an easy one. Boil potatoes and make your favorite mashed potatoes. I boiled 6 russet potatoes, peeled, until tender. I like to throw some minced garlic right in the water while they boil for a good flavor. Drain water, add a splash of veg broth,, and hand mash until creamy, add s&p to taste. Then place in the center of your preheated hot waffle iron, and cook until crispy, mine took about 5-7 minutes. Yummo! I like them plain, but you could also enjoy them with ketchup, or salsa., or dipped in the cheezy sauce. 6 medium size potatoes makes about 3 good size waffles.
6 med russet potatoes, peeled and chopped into pieces
1 T minced garlic
Deep pan of water
S&P to taste
1/4 to 1/2 cup veg broth
You can also make hash brown waffles, just take a bag of frozen hash browns, (check label, make sure it is only potatoes, usually the store brand) let it thaw in the fridge, then pour onto your waffle maker and cook for about 10 min or until crispy, they are done when they release easily from the wafflemaker.
Here is an easy one. Boil potatoes and make your favorite mashed potatoes. I boiled 6 russet potatoes, peeled, until tender. I like to throw some minced garlic right in the water while they boil for a good flavor. Drain water, add a splash of veg broth,, and hand mash until creamy, add s&p to taste. Then place in the center of your preheated hot waffle iron, and cook until crispy, mine took about 5-7 minutes. Yummo! I like them plain, but you could also enjoy them with ketchup, or salsa., or dipped in the cheezy sauce. 6 medium size potatoes makes about 3 good size waffles.
6 med russet potatoes, peeled and chopped into pieces
1 T minced garlic
Deep pan of water
S&P to taste
1/4 to 1/2 cup veg broth
You can also make hash brown waffles, just take a bag of frozen hash browns, (check label, make sure it is only potatoes, usually the store brand) let it thaw in the fridge, then pour onto your waffle maker and cook for about 10 min or until crispy, they are done when they release easily from the wafflemaker.
Potato Cauliflower Soup
Creamy delicious and healthy is the best way to describe this soup. And easy cleanup, it is all made in one big pot.
Ingredients:
3 large potatoes or 5 med potatoes, sliced and diced to the size of a nickel
1/2 head of cauliflower chopped to about the same size
6 +- cups of water
2 Veg Bouillon cubes or your favorite seasoning
1 small carrot diced
1 small white onion diced
1 small green pepper diced
1 stalk of celery diced
2 Bay Leaves
S&P to taste
_________________
1 cup of fresh spinach chopped finely
2 cups of fresh mushrooms sliced thinly
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1 T of Potato Starch
1/4 cup cold water
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Chopped green onions
Put all top ingredients in large pan of water, bring to boil, then simmer for 20 min or until tender. Remove bay leaves, then using a bean smasher or immersion blender, smash or blend leaving some chunks. Add the spinach and mushroom and simmer another 10 min covered. Then whisk together the potato starch with cold water and stir this into the soup, keep stirring as it will thicken up quickly. Serve with chopped green onions on top. Enjoy.
Creamy delicious and healthy is the best way to describe this soup. And easy cleanup, it is all made in one big pot.
Ingredients:
3 large potatoes or 5 med potatoes, sliced and diced to the size of a nickel
1/2 head of cauliflower chopped to about the same size
6 +- cups of water
2 Veg Bouillon cubes or your favorite seasoning
1 small carrot diced
1 small white onion diced
1 small green pepper diced
1 stalk of celery diced
2 Bay Leaves
S&P to taste
_________________
1 cup of fresh spinach chopped finely
2 cups of fresh mushrooms sliced thinly
__________________
1 T of Potato Starch
1/4 cup cold water
__________________
Chopped green onions
Put all top ingredients in large pan of water, bring to boil, then simmer for 20 min or until tender. Remove bay leaves, then using a bean smasher or immersion blender, smash or blend leaving some chunks. Add the spinach and mushroom and simmer another 10 min covered. Then whisk together the potato starch with cold water and stir this into the soup, keep stirring as it will thicken up quickly. Serve with chopped green onions on top. Enjoy.
Air Fried Potatoes with Steamed Kale and Cheezy Sauce
A perfect example of using your imagination to make a meal. I like to make about 3 lbs of potatoes in advance in my crockpot. (5 hrs on high) and then use them in various ways. For these potatoes, I cut the potatoes into chunks leaving skin on, rolled them in some nutritional yeast, and put in the air fryer for 20 min shaking once. They turned out nice and crispy on the outside, tender in the middle. For the kale I simply took my kale salad mix that I make once a week, put in a microwave safe bowl with a bit of water and steamed for 5 minutes. The cheezy sauce recipe is shown on this page, I did substitute the carrots with some roasted red peppers and added a touch of Tony's Creole seasoning.
A perfect example of using your imagination to make a meal. I like to make about 3 lbs of potatoes in advance in my crockpot. (5 hrs on high) and then use them in various ways. For these potatoes, I cut the potatoes into chunks leaving skin on, rolled them in some nutritional yeast, and put in the air fryer for 20 min shaking once. They turned out nice and crispy on the outside, tender in the middle. For the kale I simply took my kale salad mix that I make once a week, put in a microwave safe bowl with a bit of water and steamed for 5 minutes. The cheezy sauce recipe is shown on this page, I did substitute the carrots with some roasted red peppers and added a touch of Tony's Creole seasoning.
Zucchini Stuffed Mushrooms
These turned out quite tasty and somewhat elegant, perfectly suitable for your potato diet, and/or to serve to guests. You can also change them up in many ways by changing the spices a bit. They are very easy to make, and they reheat well if you do not eat them all.
Ingredients:
6 Large White Mushrooms
1 med zucchini, peeled and finely diced
1/4 cup red onion finely diced (you can use a bit more if you really like onion)
1/4 cup roasted red pepper finely diced
3 cups fresh spinach chopped finely
6 Mushroom Stems finely diced
1 tsp minced garlic
1 tsp fresh thyme (or 1/2 tsp dried)
1 tsp fresh oregano (or 1/2 tsp dried)
5-6 drops of Liquid Smoke (optional but gives it a good flavor, you could also substitute with a small sprinkle of smoked paprika)
S&P to taste
1/2 cup Nutritional Yeast, plus 2 tsp extra.
Preheat oven to 400 degrees F. Clean mushrooms, remove the stems and set aside to dice. Put mushroom caps in non stick baking pan. Combine the rest of the finely diced ingredients except for the spinach and nutritional yeast in a saucepan and simmer with T of water if needed until tender and most of the moisture has cooked away. Then add the spinach and cook on low for a few more minutes. Remove from heat and drain off any excess water. Use paper towels to remove any more excess moisture. Now add your half cup of nutritional yeast and stir well. The yeast replaces breadcrumbs in this recipe, keeping it a very low carb dish, and gives it a great cheesy flavor. Use large spoonfuls and generously fill up your mushroom caps. Cover with foil and bake at 400 degrees for 30 minutes or until mushrooms are fork tender. Uncover, sprinkle with the remaining 2 tsp of nutritional yeast and bake for another 10 min or until slightly browned.
These turned out quite tasty and somewhat elegant, perfectly suitable for your potato diet, and/or to serve to guests. You can also change them up in many ways by changing the spices a bit. They are very easy to make, and they reheat well if you do not eat them all.
Ingredients:
6 Large White Mushrooms
1 med zucchini, peeled and finely diced
1/4 cup red onion finely diced (you can use a bit more if you really like onion)
1/4 cup roasted red pepper finely diced
3 cups fresh spinach chopped finely
6 Mushroom Stems finely diced
1 tsp minced garlic
1 tsp fresh thyme (or 1/2 tsp dried)
1 tsp fresh oregano (or 1/2 tsp dried)
5-6 drops of Liquid Smoke (optional but gives it a good flavor, you could also substitute with a small sprinkle of smoked paprika)
S&P to taste
1/2 cup Nutritional Yeast, plus 2 tsp extra.
Preheat oven to 400 degrees F. Clean mushrooms, remove the stems and set aside to dice. Put mushroom caps in non stick baking pan. Combine the rest of the finely diced ingredients except for the spinach and nutritional yeast in a saucepan and simmer with T of water if needed until tender and most of the moisture has cooked away. Then add the spinach and cook on low for a few more minutes. Remove from heat and drain off any excess water. Use paper towels to remove any more excess moisture. Now add your half cup of nutritional yeast and stir well. The yeast replaces breadcrumbs in this recipe, keeping it a very low carb dish, and gives it a great cheesy flavor. Use large spoonfuls and generously fill up your mushroom caps. Cover with foil and bake at 400 degrees for 30 minutes or until mushrooms are fork tender. Uncover, sprinkle with the remaining 2 tsp of nutritional yeast and bake for another 10 min or until slightly browned.
Here are some links to The Mary McDougall's Mini
https://www.drmcdougall.com/misc/2006nl/june/marys.htm
https://www.drmcdougall.com/misc/2006nl/july/marys2.htm
https://www.drmcdougall.com/misc/2006nl/june/marys.htm
https://www.drmcdougall.com/misc/2006nl/july/marys2.htm
Thank you for visiting. The Potato Diet is just one aspect of how I lost 45 pounds eating a healthy plant based diet. Now I am back to the weight I was in my 20's and have never felt better. To read my whole story, click on the picture below.
