When I was little, I had braces, so I always had to go to the orthodontist – dark days. The waiting room was filled with toys and kids' magazines. One day, I was thumbing through a magazine while waiting to be called in by the nurse and I read a fact that I never forgot. Mind you, I read this magazine when I was eight years old and I still remember this factoid: Potatoes are a powerful vegetable. They are loaded with vitamins and minerals. Potatoes are so nutritious that humans can survive on potatoes, milk, and sunshine. 

Ever since I read that, I’ve always had a fondness for potatoes, not only are they good for you, but they are also delicious. One of my big goals for 2024 is to focus on getting more of my carbohydrates from vegetables and fruits and less on processed foods. These crispy smashed potatoes are a perfect way to satisfy a chip craving and you’ll feel more satisfied eating them at the end of the day. The best part is you only need 3 ingredients to make these potatoes. Let’s start cooking! 

About the ingredients:

Potatoes: I recommend using little yellow potatoes for this recipe because they have the right size, similar to a golf ball, and they have the right firmness. Sometimes they are also called fresh yellow baby potatoes. Avoid using russet potatoes as they are too soft and too big for this recipe. 

Cooking spray: I like to use avocado cooking spray for this recipe because I can control the amount of oil I’m using in this dish. If you don’t have that, you can brush on oil. Use an oil that has a high smoke point so that it doesn’t burn in the office. Don’t use extra virgin olive oil.

Flaky sea salt: This isn’t a necessity, but it’s great for presentation and adds a nice texture to the potatoes when they come out of the oven. If you don’t have this, you can use regular table salt.

Are potatoes a superfood?

Honestly, I’m shocked that potatoes aren’t officially classified as a superfood. Especially because they're packed with essential nutrients and offer a variety of health benefits. They are rich in vitamins and minerals. A single medium-sized baked potato provides nearly half of your daily recommended intake of vitamin C, which is crucial for immune function and collagen production. They're also a good source of potassium, important for healthy blood pressure and muscle function, as well as B vitamins, magnesium, and iron.

They are also high in fiber. Potatoes are a good source of both soluble and insoluble fiber. Fiber can help aid in digestion and promote better blood sugar. They are also low in fat and cholesterol. Contrary to popular belief, potatoes are naturally low in fat and cholesterol. They become unhealthy only when cooked in unhealthy oils or loaded with toppings like butter, sour cream, and cheese. However, it's important to remember that how you prepare potatoes matters. Deep-frying them in unhealthy oils or drenching them in butter and cheese can significantly increase their fat and calorie content. Opt for healthier cooking methods like baking, roasting, or boiling, and keep toppings to a minimum.

Recipe: Crispy smashed potatoes with herby yogurt sauce

• Serves 2 to 4 people 
• Prep time: 30 minutes
• Boiling time: 15 to 25 minutes  
• Baking time: 45 minutes to 1 hour (depending on oven power)

Ingredients

• 1 pound of little yellow potatoes
• 6 cups of water (or enough to submerge potatoes in your pot for boiling)
• Avocado cooking spray (or another high-smoke point cooking oil)
• Pinch of salt
• Black pepper (optional) 

Herby, yogurt dipping sauce

• Cup of non-fat Greek yogurt 
• 1 tablespoon of mayonnaise (optional, use extra virgin olive oil if you’d like) 
• 1 tablespoon of Dijon mustard
• 2 tablespoons of fresh, chopped scallions 
• 1 tablespoon of fresh, chopped parsley 
• 1 tablespoon of fresh, chopped dill 
• 1 clove of minced garlic 
• ½ teaspoon of lemon zest 
• 1 tablespoon of lemon juice
• Salt and pepper to taste

Instructions 

Preheat over to 425 degrees Fahrenheit. 

In a big pot, add your cool water and potatoes and bring to a boil. This should take about 10 minutes.  Once the pot has reached a boil, lower the heat to medium-high and set a timer for 10 more minutes.

You will know the potatoes are done when you can easily pierce a knife through the potato without much force. 

Once the potatoes are cooked. Drain them and let them dry off and cool down.

Line a tray with parchment paper or foil and spray with cooking spray. 

Then take 1 cooled potato at a time, place them on the baking sheet, and press the potato down with the bottom of a glass, smashing them slightly. 

The potato medallions should be ¼ inch thick. 

Once all the potatoes are smashed down onto the sheet tray, spray them with cooking oil. Sprinkle with salt before baking.

Bake for 45 minutes to 1 hour, and flip halfway through, spraying again with more cooking spray. 

You know they are done when they are golden brown on both sides. 

To make the yogurt dipping sauce, combine your yogurt, mayo, and mustard into a bowl. 

Next, chop your herbs finely and add them to the yogurt mixture. 

Add salt, pepper, lemon juice, lemon zest, and garlic to the mixture and stir it all up until well combined. 

Serve the potatoes with the yogurt sauce right away. 

The potatoes will last for up to 3 days, but you will need to toast them up again to achieve crispiness. The yogurt sauce should be used up in 2 to 3 days. 

Did you make this recipe? Let me know what you think by adding your comment below!