Crispy Baked Potato Wedges With Maple Mustard Sauce

Crispy Baked Potato Wedges With Maple Mustard Sauce | Enjoy this simple, delicious gluten free, vegan, healthy recipe and learn about why potatoes are so nutritious and a great part of a nutritious, healthy diet. Makes a great appetizer or side dish. Perfect for lunch or dinner. Pairs well with so many dishes. Click through for the recipe. Super bonus - we've got 10 healthy dessert options you can enjoy after your meal. #healthyrecipes #vegan #glutenfree #veganfood #glutenfreerecipes #healthyeating #healthydiet

Hello Lovelies:

Are you ready to get your potato wedges on? Heck yes, right? Wedges make such a wonderful appetizer and pair well with so many dishes, they’re really a must have in the old recipe drawer. And these ones are covered in the most incredible maple mustard sauce (I’m obsessed!)

So let’s pre-heat those ovens, pull out our cutting boards and get this party started, shall we?

Crispy Baked Potato Wedges With Maple Mustard Sauce | Enjoy this simple, delicious gluten free, vegan, healthy recipe and learn about why potatoes are so nutritious and a great part of a nutritious, healthy diet. Makes a great appetizer or side dish. Perfect for lunch or dinner. Pairs well with so many dishes. Click through for the recipe. Super bonus - we've got 10 healthy dessert options you can enjoy after your meal. #healthyrecipes #vegan #glutenfree #veganfood #glutenfreerecipes

Let’s Talk About How Awesome Potatoes Are For a Hot Minute

Maybe it’s my Irish/French heritage, but the potato love in my house is real. Honestly, these bad boys just seem to pair well with almost anything. And there are so many options… boiled, baked, mashed and more. They’re like these little food chameleons. Pair them with the right herbs and spices and you are in delish city baby.

But what’s in it for you in the health department?

Potatoes actually have a ton to offer. And unfortunately we aren’t a big help in their quest to nourish us. You see, when you take that humble veggie and deep fry it, chipify it (yes, it’s a made up word, but I’m owning it) and smother it in bacon, cheese, butter and sour cream you sort of nullify any healthy goodness it had to bring to the table.

But when you keep it pure and simple and pair it with other healthy delights you’ve really got something. And the good news is, you can easily do that and still end up with deliciousness. Potato wedges aren’t the only way to get your healthy potato on. Fritters, pan fries, baked or mashed potatoes… even potato pancakes! You just need to rethink how you’re cooking them and what you’re putting on them. 

Related: Crispy Baked Rosemary Dill French Fries (6 Ingredients!)

Potatoes are high in fiber and pack a fair amount of vitamin B6, niacin, pantothenic acid, vitamin C, potassium, copper, manganese and phosphorus. They even have pretty nifty compounds called kukoamines that have been shown to help lower blood pressure (more research is needed, but that’s still pretty cool). (source)

Remember how I mentioned all that awesome vitamin B6 hanging out in there? That nifty little vitamin is involved in over 100 enzymatic reactions in that amazing body of yours. It’s a pretty important part of many chemical reactions in the body, including amino acid synthesis (those babies are the building blocks of protein!) Even nucleic acid, which is part of the creation our flipping DNA, relies on vitamin B6 to do its job. Awesome, right?

As if vitamin B6 weren’t already cool enough, it also plays a role in protecting your cardiovascular health. And it’s involved in the creation of neurotransmitters which allow our nervous system to transmit messages to each other (kind of cool eh?) Let’s just say B6 is a BIG deal. And potatoes (including these potato wedges) are here to provide. (source)

Related: Vegan Mac and Cheese made with Vitamin B Complex Nutritional Yeast

You may notice that I left the skin on these yummy potato wedges. And there’s a pretty important reason for that. That’s where the fibers at yo! Skinning a potato is like removing the frosting… if the frosting were there to give you extra delicious, nutritional goodness anyway.

One baked potato has around 3 grams of fiber. But most of that fiber is in the skin. Fiber is important for your digestive health, supporting those amazing bowels, helping to prevent colon cancer and it even lowers cholesterol. So keep that skin on sugar. Trust me, it’s too good to pass on!

Ready to get cooking?

Crispy Baked Potato Wedges With Maple Mustard Sauce

Crispy Baked Potato Wedges With Maple Mustard Sauce | Enjoy this simple, delicious gluten free, vegan, healthy recipe and learn about why potatoes are so nutritious and a great part of a nutritious, healthy diet. Makes a great appetizer or side dish. Perfect for lunch or dinner. Pairs well with so many dishes. Click through for the recipe. Super bonus - we've got 10 healthy dessert options you can enjoy after your meal. #healthyrecipes #vegan #glutenfree #veganfood #glutenfreerecipes

Crispy Baked Potato Wedges With Maple Mustard Sauce

Course Appetizer
Cuisine Dairy Free, Gluten Free, Refined Sugar Free, Vegan, Vegetarian
Prep Time 15 minutes
Cook Time 55 minutes
Total Time 1 hour 10 minutes
Servings 4
Author Sara - Ms. Health-Esteem

Ingredients

Potato Wedges

  • 3 Yukon Gold or Russet Potatoes Cut into even wedges
  • 1 Tsp Garlic Powder
  • 2 Tsp Dill
  • 2 Tsp Oregano
  • Coconut Oil To grease the baking sheet

Mustard Maple Sauce

  • 2 Tbsp Maple Syrup 100% Pure Canadian
  • 2 Tbsp Mustard Like Simply Natural Organic Yellow Prepared Mustard

Instructions

Maple Mustard Sauce

  1. In a small bowl mix the mustard and maple syrup together until well blended. Set aside and start on the fries. 

Potato Wedges

  1. Pre-heat the oven to 350 F.

  2. Generously coat a baking sheet with coconut oil.

  3. Clean and chop the potatoes in even wedges or strips.

  4. Transfer fries to the baking sheet and arrange them into a single layer.

  5. Sprinkle half of the herbs on top (1/2 tsp garlic, 1 tsp dill, 1 tsp oregano) and pop the baking sheet into the oven.

  6. Bake for 30 minutes, then remove the pan from the oven and flip the fries with a spatula. Do your best to keep them in a single layer to ensure even baking. 

    Add the remaining herbs and place the fries back into the oven. Bake for 20 more minutes.

  7. Remove from the oven once more and drizzle the fries with the mustard maple sauce. Make sure they are well covered (you can even create more sauce if you'd like more, you saucy thing you). 

    Place back in the oven for 5 minutes. 

  8. Remove from the oven and season with a pinch of Himalayan pink salt if desired. Serve warm.

Excited to treat yourself to some wedges? I paired mine with a delicious salad. What will you pair yours with? Let me know in the comments! Have any favourite potato dishes I should try? I’d love to hear it.

Health and love,

sara-signature

Thought of the day: There are so many wonderful, delicious ways to feed myself with kindness. 

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30 Comments

    1. Thank you so much Michelle! Oh my goodness, you could totally do this with sweet potatoes. I use the same sauce with them all the time. It pairs really well ^^. I hope you get the chance to sweet potato this recipe up. I hope you adore them. Let me know how it goes! <3

    1. Right? The more gluten free options the better! I hope you adore these Jackie :). Have you been gluten free for a while? It’s been almost 6 years for me. I can’t believe it! If you’re looking for more recipes, subs and ideas feel free to reach out. Wishing you a fantastic day!

    1. Oh that’s so wonderful! Is there a special occasion? Or just for the love of cooking? I hope you have fun diving into a new recipe Theresa! Enjoy <3

    1. Yes! Glad I’m not the only one who’s having a serious potato love affair haha. They’re just too flipping good eh? I hope you enjoy these! You can never have too many potato recipes in the repertoire. What are your fave potato based dishes?

    1. It’s a go to for so many things in my house! If you like it you can use it for stir fries, salads and sandwiches and more. And it’s so simple to put together. It’s ones of my go tos! Hope you enjoy it tons Michelle!

    1. Right? They’re too good to pass up! I’m so glad you adore the sauce too. It goes so well with so many things (salads, stir fries, sandwiches, etc.) I make it tons! It’s the perfect mix of flavours. Hope it becomes a regular in your kitchen too ;). Let me know what think!

  1. Ummm… YUM! Now I want potato wedges! With mustard sauces on them. The best combo ever! I’m making this tomorrow. Thanks for making my dinner plans easy! ❤️

    1. You could definitely use different herbs or spices if you’d prefer Nina (or leave them out). Basil, sage, and Italian seasoning are a few that come to mind right away. And I’m sure there are tons more. I hope you have fun making it your own! 🙂

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