Let’s prepare baked potatoes with skin as good as those you buy in the rotisserie, and with all the tips to lower the glycemic index of potatoes.
Irresistible!
They are not a side dish.
Potatoes can be consumed if included in your diet plan without exceeding frequency and quantity as a substitute for bread, pasta, and rice and in combination with a protein source after a generous portion of vegetables.
Potatoes and glycemic index:
• baked potatoes → GI 95.
For those following a low glycemic index diet and for diabetics, it is useful to deamidize the potatoes.
Tips for lowering the glycemic index of potatoes:
• choose new potatoes, not old ones;
• eat them with the fiber-rich skin;
• consume them warm or cold.
- Difficulty: Easy
- Cost: Cheap
- Rest time: 12 Hours
- Preparation time: 10 Minutes
- Portions: 2 people
- Cooking methods: Electric Oven, Air Frying
- Cuisine: Italian
Ingredients
- potatoes (quantity according to dietary plan)
- 1 drizzle extra virgin olive oil
- as needed mix of herbs and spices for roast
- 1 pinch mixed peppercorns (with grinder)
- 1 pinch turmeric
- 1 pinch smoked paprika
- 1 pinch red chili pepper (finely chopped)
- as needed parsley (chopped)
Tools
- 1 Baking Tray
Preparation
For those following a low glycemic index diet and for diabetics, it is useful to deamidize the potatoes:
• wash the potatoes thoroughly;
• cut them into wedges or chunks without peeling;
• soak them in a bowl with cold water in the fridge for 12 hours;
• rinse them thoroughly under running water before use.Dry the potatoes with sheets of kitchen paper.
They must be very dry.Line a baking tray with a sheet of parchment paper.
* wide, potatoes should not be overlapped.Place the potatoes on the tray and drizzle with extra virgin olive oil, then mix to distribute evenly.
Season with:
• a mix of herbs and spices for roast;
• mixed pepper;
and mix again.If you want spiced potatoes, add:
• a pinch of turmeric;
• a pinch of smoked paprika;
• a pinch of finely chopped red chili pepper;
and mix again.
Briefly preheat the oven.
Bake at 392°F in a convection oven for 40 minutes to the desired level of doneness and browning.
* check the cooking and stir if you deem it appropriate.Take the tray out of the oven.
Wait until they are warm or cold to consume.
If you want parsley potatoes, add:
• plenty of parsley.Your baked potatoes with skin are ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your diet plan.
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