I am so excited to share these mini potato pancakes with you! No only because I think potatoes are wonderful, but because mini anything is always adorable and extra delicious. Or is that just me?
Also known as potato fritters, these mini potato pancakes are easy as pie to create (and super savoury). They work well as an appetizer or side dish, but I certainly won’t judge you if you make a batch and simply enjoy them solo! I’d be lying if I said that that’s never happened in my house… They’re just so darn good!
Ready to get cooking? Of course you are! And, in typical health-esteem fashion, you’ll also find out what your health has to gain from these goodies too. Let’s do this:
Wait, Are Potatoes Even Healthy?
It seems like carbs are in the hot seat these days. They’re food enemy number one on many lists. Which means that carby potatoes are kind of getting the stink eye lately (at least, I’ve seen a lot of that on my end of the world!) So do potatoes really belong in a healthy diet? Uhm… heck yes they do!
I’ve talked about all of the goodness potatoes have to offer before, but let’s dive back in. (Food nerd alert!)
- Are high in fiber (if you eat the skin)
- Pack a fair amount of Vitamin B6, Niacin, Pantothenic acid, Vitamin C, Potassium, Copper, Manganese and Phosphorus
- Have pretty nifty compounds called kukoamines that have been shown to help lower blood pressure (more research is needed, but isn’t that awesome?) (source)
All of that delicious fiber supports your digestive health, keeping those amazing bowels healthy and helping to prevent colon cancer. Fiber even lowers cholesterol – it’s pretty wonderful. But most of that goodness is found in the potato’s skin. So while you may be tempted to peel your potatoes, I urge you to keep that skin on baby! It’s seriously an important part of the magic that potatoes have to offer.
So you can enjoy potato pancakes, wedges, baked or mashed potatoes and more and you have nothing to feel guilty about. So wonderful, eh?
What those Awesome Onions Bring to the Table
They may be called potato pancakes, but onions also deserve a spot in the lime light here! They make this dish even more delicious. And they also add to the nutritional goodness. It’s all win baby!
Onions come packing with nutrients like:
- Vitamin B6
- Vitamin C
- Vitamin B1
More studies are needed on the health benefits of onions, but there are some pretty promising possibilities. Animals studies have shown that the sulfur compounds in onions could have some fantastic cardiovascular benefits. We’re talking anti-clotting possibilities, lowered cholesterol and triglycerides and better cell membrane function in red blood cells. Happy hearts and yummy food – the dream! (source)
They also pack a punk in the antioxidant department and have anti-inflammatory properties that totally rock! And there is the potential that including onions in your diet may help to prevent certain cancers. Including colorectal, laryngeal, ovarian, oral and esophageal cancers (woah!) More studies are needed on this too, but hey, it’s one exciting possibility. (source 1, 2, 3, 4, 5, 6)
We’re Frying These In Oil, is That Cool?
These mini potato pancakes are cooked with coconut oil in a frying pan. And we both know that fried foods typically aren’t good for you. So what’s the deal? The magic, my friend, is in the oil.
The oil you choose to coat your frying pan with is a big player in the health department. Some oils handle higher temperatures better than others. It’s called a ‘smoke point’ and it’s a big deal. The higher an oil’s smoke point the better it is at handling heat. Which means two things for you – more nutritional goodness and less nasties (heating an oil past it’s smoke point produces harmful free radicals, which you definitely don’t want to consume on the regular.)
I love to use unrefined (sometimes called virgin) coconut oil in the frying pan.
This baby has a smoke point of approximately 350 degrees Fahrenheit (it can easily handle the frying pan and most of our baked goods, since we tend to stick to the 250 and 400 degrees Fahrenheit range when we cook). (source)
Refined oils do have a higher smoke point (refined coconut oil goes as high as 450) but there’s less nutritional goodness to be had since they’ve been so processed so I personally prefer to avoid them. Why settle for less, right?
On top of that coconut oil brings some awesome nutritional potential to the table. Dr. Terry Wakls, clinical professor of medicine at the University of Iowa Carver College of Medicine has this to say about coconut oil:
“Notably the cultures that rely on coconut oils for their cooking have a much lower rate of cardiovascular disease or dementia. Coconut oil fats are far less likely to increase insulin resistance or belly fat [than other oils] and have favorable impact on mitochondrial health, which is good for our brains and our hearts.” (source)
Dr. Wahl’s study on the role of dietary coconut for the prevention and treatment of Alzheimer’s is pretty exciting (source). And I’m definitely eager to see more studies on the subject in the future. Good fats are good for your brain! And cooking with the right oils is definitely an important factor in your overall health.
But of course the health value of fried food is about more than just the oil.
Ingredient quality matters! Which is why cooking yourself and being in charge of the ingredients that come together makes a big difference. When you cook you’re in charge! You pick the building blocks of your meal and something so awesome comes together. Even when you make your own junk food from scratch you’re getting something way more awesome than you could get from a box or a bag!
Related: Free Healthy Dessert Recipe E-Book – Featuring 10 Healthy Desserts that Taste Totally Sinful (But Aren’t)
So not only do these mini potato pancakes come together in the right oil, they’re also made with healthy ingredients like onions and potatoes. And we already know how awesome those two goodies are!
Ready to get cooking?
Mouthwatering, Savoury Mini Gluten Free, Vegan Potato Pancakes
Savoury Mini Gluten Free, Vegan Potato Pancakes
Looking for a simple healthy recipe? Look no further! These mini potato pancakes are so simple, yet unbelievably tasty, you will adore them. Perfect as an appetizer or side dish.
Mini Potato Pancakes Ingredients
- 2 Medium 2 Potatoes
- 1 Large Yellow Onion
- 1 Egg Replacer Like Namaste Foods - You Can Also Use 1 Egg, but please support ethical farming practices <3
- 2 Tbsp Oat Flour Coconut Flour Works too
- 2 Pinches Himalayan Pink Salt
- 1/2 Tsp Garlic Powder
- 1 Tsp Dill
- 1 Tsp Oregano
- Coconut Oil To Fry the Potato Pancakes
Mini Potato Pancakes Instructions
Using a cheesegrater, shred the potatoes and onions and combine in a large mixing bowl.
Prepare your egg replacer and mix well with the potato and onion shreds shreds.
Slowly blend in the oat flour until mixture comes together.
Add the herbs and spices and mix once more.
Cover the base of a large frying pan with coconut oil and melt over medium heat.
Using your hands, create small, palm sized patties. Add to the frying pan (3 or 4 at a time) and cook until golden on both sides. You may need to add more oil between batches.
Enjoy! Pair them with ketchup, hummus, or my favourite, a blend of hummus, mustard and maple syrup (equal parts mustard and hummus and maple syrup to taste - it's heavenly).
Are you excited to give these delish mini potato pancakes a try? What are your favourite potato based dishes? Share your lovely thoughts in the comments below!
Health and love,
Thought of the day: The smallest things can come together to create something wonderful.
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