Roast potatoes can still be enjoyed with gestational diabetes. Here is my recipe for traditional roast potatoes which are simply delicious, crisp and crunchy on the outside, soft and fluffy inside.
Potatoes are a high-carb starchy food, meaning they convert to glucose in the bloodstream. This means the amount eaten needs to be small (start with no more than 3 egg-sized potatoes) paired with plenty of protein and fat to help slow down the release of glucose from the potatoes.
Avoid adding additional carbs to roast potatoes such as flours or semolina (sometimes used for dusting roast potatoes to add additional crunch).
Cook with plenty of fat to increase the fat content; duck fat, goose fat, beef dripping, lard, or olive oil for vegetarian and vegan potatoes.
- 3 medium potatoes Maris Piper, King Edward, Desiree
- 6 tablespoon fat duck, goose, dripping, lard, or olive oil
- 4 whole cloves of garlic smashed
- 2 sprigs fresh rosemary
- ½ teaspoon salt
- ½ teaspoon freshly ground black pepper
- Peel the potatoes, cut to equal sizes, soak in cold water until ready to cook, then pour out the water to remove some of the starch
- Place the potatoes in a saucepan and add enough cold water to cover the potatoes. Add a pinch of salt and par-boil the potatoes (bring to the boil, then reduce to a simmer for approx. 10 mins). The potatoes should just be starting to cook, slightly softening in the middle when pierced with a forkNOTE: If you over-cook the potatoes at this point you will end up with mashed potato!
- Drain the potatoes in a colander, and allow the potatoes to sit and dry out. TIP: You can do this way in advance to roasting if you like. The drier they are, the crispier they become when roasting! I often par-boil my potatoes in the morning, ready for roasting at tea timeTIP: You can gently shake the colander to 'fluff' the edges which creates a crispier roast potato
- Preheat the oven to 200°c (fan)Add plenty of fat/oil to a roasting pan, tip in the potatoes, add smashed garlic cloves, sprigs of fresh rosemary, salt and pepper, then toss the potatoes in the fat/oil to evenly coat. Alternatively, you can add them around a meat joint that is roasting. Add the potatoes, roast for 10 mins and then turn them over, rather than trying to toss potatoes in hot fat! This means the potatoes will soak up the natural fats from the meat, giving extra flavour. This produces more flavoursome potatoes, but they do not crisp up as much as when they are roasted on their own
- Roast the potatoes in the oven for approx. 1 hour or until cooked to your liking. They should be crisp and golden on the outside and soft and fluffy on the insideTIP: Take the pan out of the oven every 20-30 mins to turn the potatoes and baste with the fat/oil from the pan
- Potatoes are a high-carb starchy food meaning they should be limited to a small serving served with plenty of protein and other fats. Start with 3 egg-sized roast potatoes to see how well you tolerate them. If you tolerate them well, you can increase the amount of potatoes the next time you have them