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Onion Potatoes

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These potatoes are pretty tasty! And if you’re like me and can’t tolerate white potatoes, substitute sweet potatoes – it’s still delicious! My favorite sweet potato is the purple skinned variety as the flesh is white and not as sweet as the orange-fleshed varieties. Enjoy!

Further Food Nutritionist Commentary:

Potatoes are the most popular vegetable consumed, unfortunately the most common form is in greasy French fries. Meg gives us a full flavor recipe without all the added fat. Potatoes in their natural form are most known for their sources of vitamin B6 and potassium. Vitamin B6 helps build new cells, protect your cardiovascular system and can boost athletic performance and endurance. Potassium provides relief of blood pressure, heart diseases as well as stress and anxiety.

The onions in the counterpart of this recipe is full of vitamin C known for improved immunity, and chromium which assists in regulating blood sugar. Onions have also been used to reduce inflammation and heal infections.

Bone broth is a wonderful aid in healing leaky gut syndrome but also works to prevent non-leaky guts. This is due the gelatin which helps seal up holes in the intestines. On top of all that, bone broth contains glucosamine and chrondoitin sulfate which helps reduce joint pain and can even prevent osteoarthritis.

By Ale Zozos

Onion Potatoes

  • Prep Time:10 mins
  • Cook Time:30 mins
  • Servings: 2

Ingredients

800 grams (1.75 pounds) potatoes of choice (peeled, cubed and boiled)
2 large onions (chopped)
2 garlic cloves (minced)
1/4 cup bone broth
Fat of choice
Sea salt and black pepper (to taste)

Instructions

  1. Melt fat (of choice) over medium heat in a small saucepan.
  2. Add the onions and allow to soften until translucent.
  3. Add the garlic and continue cooking for about a minute.
  4. Pour in the bone broth and bring to a simmer. Remove from heat.
  5. Using an immersion blender, blend the onions, garlic and bone broth until smooth. Pour over the cubed potatoes and mash roughly with a potato masher or a fork. Some lumps should remain.
  6. Season to taste and serve hot.
Melt fat (of choice) over medium heat in a small saucepan. Add the onions and allow to soften until translucent. Add the garlic and continue cooking for about a minute. Pour in the bone broth and bring to a simmer. Remove from heat. Using an immersion blender, blend the onions, garlic and bone broth until smooth. Pour over the cubed potatoes and mash roughly with a potato masher or a fork. Some lumps should remain. Season to taste and serve hot.

Nutrition Information

Per Serving:  Calories: 455; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 1mg; Sodium: 312mg; Potassium: 1931mg; Carbohydrate: 89g; Fiber: 7g; Sugar: 9g; Protein: 11g

Nutrition Bonus:  Vit C: 149%; Iron: 22%

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Lillian Zhao Administrator
I’m thrilled to welcome you to Further Food.
I started Further Food because I believe in the power of food - to nourish, to prevent disease. But... what happens when we get sick with a chronic illness? Or when someone we love gets diagnosed? How can food and diet changes help the healing process? Help better manage symptoms - naturally?
These were the questions I was struggling with when I started Further Food.
Last year, my father was diagnosed with diabetes II. We were shocked because my mother cooks very healthfully. But my dad sneaks in a lot of processed, unhealthy foods while he was on the road, which is much of the time.  Sound familiar?
Around the same time, one of my best friends was struggling with IBS and another was going through a bad Ulcerative Colitis flare. I wanted to help, but didn't know how. So I turned to the internet to do research. But what I found was scattered, disorganized, and often depressing.  I got sucked into these forums, but couldn't easily find the information I was looking for. And that's when I thought  - there must be a better way to help people discover how to use food to combat various aliments...in an easy-to-use, beautiful, and fun way!
And that's how Further Food was born. In my research, I have helped my dad change his diet. He is now 15 lbs lighter, has cut back on processed foods, and decreased his total daily carbs. The journey isn't over, but he's doing so much better! #winningdad. I've showed him Tiffany's inspiring story of how she reversed her diabetes and shared her "Phase I" meal plan with him.  My friend has changed her diet to dramatically to reduce her IBS symptoms, and I have recently introduced her to the FODMAP diet - one that I discovered from the contributors on Further Food!  With my urging, my other friend with Ulcerative Colitis, tried going gluten-free and found that his 'pain-level' dramatically reduced within a week of making the dietary changes!
These powerful experiences, along with the stories I hear daily from Further Food's Health Heroes, inspire me to keep going further.  I am so deeply honored to be spear-heading this important work of using crowd-sourced data to find food-based solutions for a variety of health conditions. I believe in the wisdom of your stories, the strength of our community, and in the power of celebrating food as we get healthy together.
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Bio: I have dedicated my career to building and funding mission driven companies, specifically in the health and wellness space. Further Food is the culmination of my experiences, and reflects my belief that companies should do well and do good. I am also a certified yoga teacher, and love to surf, run, tango, travel and cook. My BA is from Brown University and my MPP from Harvard University. 

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