Eat Smart: Potato dishes, minus the guilt

By Dan Jovic |

Published 03/17 2014 11:06AM

Updated 03/19 2014 11:22AM

The potato is full of nutrients and can be a great main dish or side dish. Jennifer Gieseke, owner & chef at Healthy Chef Meals, joins Dan Jovic and shares some easy ways that potatoes can be made healthy.

Here are a few of the recipes Jennifer shared.  
Shepherd's Pie
Mashed potato layer:

    5 russet potatoes, peeled and cut into 1-inch cubes
    1/2 cup soy milk
    1/4 cup olive oil
    3 tablespoons vegan cream cheese substitute
    2 teaspoons salt

Bottom layer:

    1 tablespoon vegetable oil
    1 large yellow onion, chopped
    2 carrots, chopped
    3 stalks celery, chopped
    1/2 cup frozen corn
    1 tomato, chopped
    1 teaspoon Italian seasoning
    1 clove garlic, minced, or more to taste
    1 pinch ground black pepper to taste
    1 (14 ounce) package vegetarian ground beef substitute


    1/2 cup shredded Cheddar-style soy cheese

1. Place the potatoes in a pot, cover with cold water, and bring to a boil over medium-high heat. Turn the heat to medium-low, and boil the potatoes until tender, about 25 minutes; drain.
2. Stir the soy milk, olive oil, vegan cream cheese, and salt into the potatoes, and mash with a potato masher until smooth and fluffy. Set the potatoes aside.
3. Preheat oven to 400 degrees F (200 degrees C), and spray a 2-quart baking dish with cooking spray.
4. Heat the vegetable oil in a large skillet over medium heat, and cook and stir the onion, carrots, celery, frozen peas, and tomato until softened, about 10 minutes. Stir in the Italian seasoning, garlic, and pepper.
5. Reduce the heat to medium-low, and crumble the vegetarian ground beef substitute into the skillet with the vegetables. Cook and stir, breaking up the meat substitute, until the mixture is hot, about 5 minutes.
6. Spread the vegetarian meat substitute mixture into the bottom of the baking dish, and top with the mashed potatoes, smoothing them into an even layer. Sprinkle the potatoes with the shredded soy cheese.
7. Bake in the preheated oven until the cheese is melted and slightly browned and the casserole is hot, about 20 minutes.

    4 cups chopped potatoes
    4 cloves garlic, minced
    3 Tablespoon vegan margarine
    4 cups chopped green cabbage, kale or collards
    1 Tablespoon nutritional yeast
    4 Tablespoon unsweetened almond milk, warmed
    Sea salt & black pepper to taste


    Chop potatoes into 1″ cubes & bring them to a boil in salted water.
    Add margarine & garlic to the bottom of a dutch oven. Cook until the margarine is melted and the garlic is fragrant, then add greens & toss well to coat. Cook over medium heat until greens are cooked down & tender.
    Once potatoes become fork tender, drain well, then add to the warm greens. Mash with a large fork or potato ricer.
    Mix in the nutritional yeast, herbs, & warmed almond milk. Add salt & pepper to taste. Serve immediately.

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