Dancing Times and Nutritional Choices: Consuming Mashed Potatoes on a Whole30 Diet
In a surprising twist, the Whole30 guidelines have undergone an update, now including white potatoes in their list of approved foods. This change means that potatoes of all colours, including white varieties, can be enjoyed by those following the Whole30 diet.
Oven-Roasted Potatoes
The newfound approval has led to a range of delicious recipes, one of which is oven-roasted potatoes. To prepare these, you'll need 1 1/2 pounds of small potatoes like red, Yukon Gold, or fingerling, 4 tablespoons extra virgin olive oil, 2 teaspoons dried rosemary, 3-5 minced garlic cloves, salt, and pepper. Simply cut the potatoes into even quarters, toss them with the olive oil, rosemary, garlic, salt, and pepper, spread them onto a sheet pan, and roast them for 15-20 minutes. Stir them, and roast them for another 15-20 minutes or until golden brown.
For those short on time, the recipe can also be made in an air fryer, reducing the cooking time significantly.
Twice-Baked Potatoes
Another tantalising recipe is twice-baked potatoes. This dish requires 4 medium russet potatoes, olive oil, salt, 4 slices of Whole30-approved bacon, 4-5 tablespoons room temp ghee, 2 tablespoons chopped fresh parsley, 2 tablespoons fresh chives, 2 cloves garlic, black pepper, and optional coconut cream and lemon juice for sour cream substitute or Whole30-compliant ranch dressing.
The preparation involves baking the potatoes for 40 to 50 minutes, then cooling them for 10 minutes, before scooping out the potato flesh and mashing it with ghee, parsley, chives, garlic, and black pepper. The mashed potato mixture is then put back into the potato skins, baked until light brown on top, and sprinkled with bacon and chives.
A Nutrient-Dense Food
Despite their high glycemic index, which can cause blood sugar to spike and plummet faster, white potatoes are still a whole, nutrient-dense food. Eating a baked potato with the skin gives you a good dose of vitamins and minerals like potassium, vitamin C, folate, and vitamin B6.
However, Whole30 is not encouraging dieters to load up on tons of russets and Yukon Gold potatoes. As always, moderation is key. You can enjoy your white potatoes mashed, baked, or sautéed on Whole30.
The team at Whole30 realised that excluding white potatoes didn't "make logical sense" as other potatoes were allowed and white potatoes are still a whole, nutrient-dense food. Therefore, they've made the decision to include them in their updated guidelines.
One thing that hasn't changed is the ban on commercially prepared or deep-fried chips or fries. These remain off-limits on the Whole30 diet.
Whole30 is a 30-day elimination diet meant to help people manage their health. The addition of white potatoes to the approved list provides dieters with more options and flexibility in their meal planning. Enjoy your newfound freedom with these delicious oven-roasted and twice-baked potato recipes!
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