I am currently running a blood sugar series on Instagram and have been thinking up recipes that include resistant starch. Resistant starch acts like soluble fibre in the gut and is powerful at helping to lower blood sugar. It is so good at flattening the blood sugar curve that it is known to have second meal affect. This means that eating resistant starch in one meal will not only lower the glucose response of that meal but will also lower it for the next meal, even if no resistant starch is consumed in the second meal. You can read more about the benefits of resistant starch here.
One of the best ways to get resistant starch is through cooking and then cooling potatoes. This increases resistant starch anywhere from 30- 90% and the benefits only increase if the potatoes are cooked again. Potatoes can be a problem food for many people because they are a high carbohydrate food, but knowing how to prepare them in a way that is better for blood sugar can help a lot of people enjoy the benefits of potatoes without the blood sugar spike.
Personally I have always eaten a lot of potatoes. They are a staple food in my culture and are quite possibly one of my most favourite foods in the world. We have potatoes a few times a week. Every Friday, I boil a big batch of potatoes which we then cool in the fridge and cook up again over the next couple of days. Today I decided to turn a few of my left over boiled potatoes into these savoury lentil and potato pancakes. I first got this idea after eating a lentil and potato pancake at one of my favourite vegan cafes. I was not able to reproduce the recipe but my version is still yummy. These pancakes are very filling and dense. They can be consumed as a savoury breakfast but personally I prefer them for lunch. The pancakes also remind me of fritters. They would work really well shaped into smaller fritter patties and enjoyed with a huge side salad too.
The recipe is vegan, has no eggs or dairy and can easily be made gluten free depending on what flour is used.
|Lentil Potato Pancakes|| |
- 3 medium pre-boiled potatoes
- 2 cups pre-cooked red lentils (1/2 cup dry boiled in 2 cups water)
- ½ onion
- 2 tsp smoked paprika
- 2 TBSP chopped spinach
- ½ tsp salt or to taste
- ½ cup wholemeal spelt flour or flour of choice
- ¼ cup plant milk
- ½ cup grated vegan or normal cheddar cheese (optional)
- Add all ingredients into a food processor and process until a sticky batter forms.
- Use ½ cup measurements and place onto an oiled fry pan. I use avocado oil. The batter is gooey and may need some shaping.
- Fry for a few minutes until the base becomes golden then flip using a spatula to fry the other side. Repeat until batter is finished.
- Serve with some vegan sour cream or yogurt, fresh herbs and a large side salad.
- *you can add any additional herbs and spices to flavour these pancakes as desired