Crunchy Chilli-Lemon Baby Potatoes with Whipped Goat’s Cheese & Herb Oil is more than just a flavorful dish; it’s a harmonious blend of ingredients that offer numerous health benefits. This gluten-free recipe aligns with the principles of the Whole Health Flexi-Plan diet, focusing on nutrient-dense foods that promote overall well-being.
Baby Potatoes: A Nutrient-Rich Carbohydrate
Baby potatoes are an excellent source of complex carbohydrates, providing sustained energy. They are rich in vitamin C, potassium, and dietary fiber, which support immune function, heart health, and digestive wellness. Keeping the skin on enhances their fiber content, aiding in blood sugar regulation and satiety.
Lemon: A Citrus Powerhouse
Lemon juice and zest add a refreshing flavor while offering vitamin C and antioxidants. These compounds help combat oxidative stress, support immune health, and may improve skin quality. The acidity of lemon also aids in digestion by stimulating gastric juices.
Red Onion: Antioxidant-Rich Allium
Red onions are packed with antioxidants like quercetin, which have anti-inflammatory properties. They also contain sulfur compounds that support liver detoxification and cardiovascular health. Their natural prebiotics promote a healthy gut microbiome.
Garlic: Nature’s Antibiotic
Garlic is renowned for its immune-boosting properties, thanks to allicin, a compound with antimicrobial effects. Regular consumption of garlic may reduce the risk of certain cancers, lower blood pressure, and improve cholesterol levels.
Extra-Virgin Olive Oil: Heart-Healthy Fat
This oil is rich in monounsaturated fats and polyphenols, which have been shown to reduce inflammation and lower the risk of heart disease. Its antioxidant content also supports brain health and may protect against cognitive decline.
Avocado Oil: Nutrient-Dense Cooking Oil
Avocado oil contains lutein, an antioxidant beneficial for eye health, and is high in oleic acid, which supports heart health. Its high smoke point makes it ideal for roasting, preserving the integrity of the oil and nutrients in the food.
Chili Flakes: Metabolism Booster
Capsaicin, the active component in chili flakes, has been linked to increased metabolism and fat oxidation. It also possesses anti-inflammatory properties and may aid in pain relief.
Smoked Paprika: Flavorful Antioxidant
Smoked paprika adds depth to the dish while providing antioxidants like carotenoids, which support eye health and reduce inflammation.
Goat’s Cheese: Digestible Dairy Alternative
Goat’s cheese is easier to digest than cow’s milk cheese due to its lower lactose content and different protein structure. It provides calcium, protein, and probiotics, supporting bone health and gut flora balance.
Greek Yogurt or Plant-Based Alternatives: Probiotic Support
Incorporating Greek yogurt or plant-based alternatives like coconut cream adds creaminess and beneficial probiotics. These probiotics aid in digestion and support a healthy immune system.
Preserved Lemon Peel: Digestive Aid
Preserved lemon peel is rich in dietary fiber and antioxidants. Its unique flavor enhances the dish while supporting digestion and providing vitamin C.
Fresh Dill and Coriander: Herbal Enhancements
Dill contains compounds that may help lower blood sugar levels and have antimicrobial properties. Coriander is known for its digestive benefits and potential to lower blood pressure. Both herbs add flavor and nutritional value.
Apple Cider Vinegar: Blood Sugar Regulator
Apple cider vinegar has been shown to improve insulin sensitivity and lower blood sugar responses after meals. It also aids in digestion and has antimicrobial properties.
Raw Honey: Natural Sweetener with Benefits
Raw honey offers antioxidants and has antibacterial properties. It provides a natural sweetness while supporting immune health and soothing digestive issues.
Himalayan Pink Salt: Mineral-Rich Seasoning
This salt contains trace minerals like magnesium and potassium, which are essential for various bodily functions, including nerve transmission and muscle contraction.
Dietary Compatibility
This dish is suitable for various dietary plans:
- Whole Health Flexi-Plan: Aligns with the focus on nutrient-dense, whole foods.
- Gluten-Free Diet: All ingredients are naturally gluten-free.
- Vegetarian Diet: Contains no meat products.
- Mediterranean Diet: Rich in healthy fats, vegetables, and herbs.
- Low-Glycemic Diet: Utilizes complex carbohydrates and healthy fats to stabilize blood sugar.
Final Thoughts
Crunchy Chilli-Lemon Baby Potatoes with Whipped Goat’s Cheese & Herb Oil is a flavorful dish that offers a multitude of health benefits. Its combination of nutrient-rich ingredients supports various aspects of health, making it a valuable addition to a balanced diet.
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Crunchy Chilli-Lemon Baby Potatoes with Whipped Goat’s Cheese & Herb Oil
Description
A zingy, crispy, and antioxidant-rich side dish that fits seamlessly into the Whole Health Flexi-Plan. These smashed golden potatoes are roasted in a lemon-chilli herb oil, then crowned with tangy whipped goat’s cheese and fresh herbs. Every ingredient supports immune health, gut balance, and cardiovascular wellness, while remaining 100% gluten-free and nutrient-dense.
Ingredients
Instructions
Prep and Boil Potatoes
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In a large pot, cover baby potatoes with water. Add 1 tsp salt and bring to a boil.
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Simmer for 20 minutes until fork-tender. Drain and rest with a tea towel for 5 minutes to steam dry.
Smash & Roast
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Preheat oven to 210°C (410°F).
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Spread potatoes on a parchment-lined tray. Gently smash using a flat-bottomed glass (optional).
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Nestle garlic halves cut side down among the potatoes.
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In a small bowl, mix olive oil, avocado oil, lemon zest, chili flakes, paprika, salt, and pepper.
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Drizzle evenly and roast for 40–45 minutes, or until deeply golden and crisped.
Pickle the Onion
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While potatoes roast, soak the sliced onion in a bowl with lemon juice, apple cider vinegar, and honey.
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Let sit for at least 10 minutes to pickle.
Make Whipped Goat’s Cheese
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Combine goat’s cheese with yogurt (or coconut cream alternative) and whip until smooth and spreadable.
Assemble & Serve
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Place roasted potatoes on a serving platter.
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Squeeze roasted garlic cloves out and scatter across potatoes.
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Dollop whipped goat’s cheese.
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Add pickled onions, chopped preserved lemon, fresh herbs, and a final drizzle of any leftover lemon chili oil.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 285kcal
- % Daily Value *
- Total Fat 17g27%
- Saturated Fat 4.5g23%
- Sodium 220mg10%
- Potassium 600mg18%
- Total Carbohydrate 28g10%
- Dietary Fiber 4g16%
- Sugars 3g
- Protein 5g10%
- Vitamin C 22 mg
- Calcium 80 mg
- Iron 1.2 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
