A Healthy Spin on Latkes
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
Happy Hanukkah to all who celebrate this festival of light. Like most holidays, food is how we connect, show love and practice cultural traditions. Of course eight nights of gifts are pretty great for kids too! Potato latkes are one of my all time favorite foods, any time of year. Traditionally doused in eggs, breaded and deep fried, I like to take this opportunity for a healthier spin on a classic dish. No need to forgo flavor or visual appeal; it’s all about adding in more goodness.
Wonder if sweet potatoes are better than white potatoes? No need to pick just one, I find that combining the two gives you the nutritional best-of-both-worlds plus keeps the texture and color more familiar to the family. You can even add in purple potatoes for additional antioxidants.
Serve up a side of homemade (and cheap) applesauce or try our raw blueberry applesauce for a fun twist. Skip the sour cream and try our savory cashew cream instead. If you prefer dairy, go for organic, plain Greek yogurt to up the protein content.
Looking for more hearty but healthy potato dishes?
Ingredients
- 4 organic potatoes (I like Russet or Yukon Gold)
- 2 organic sweet potatoes
- 1 large onion
- 1 flax egg (or organic egg) — ½ tbsp flaxseed, ground + 1 1/2 tbsp water
- 1 tbsp gluten free flour (or whole wheat flour)
- 1 tsp cumin
- sea salt and fresh ground black pepper, to taste
- 2 tbsp fresh chives and/or parsley, for garnish
- ½ avocado, sliced for garnish (optional)
- ½ cup (125 g) unsweetened or homemade applesauce for garnish (optional)
Directions
- Preheat oven to 350 F (180 C).
- Wash and scrub potatoes well, and peel sweet potato but leave skin on white potatoes.
- Peel and finely slice onion.
- Mix flaxseed and water, set aside to form into egg-like texture.
- Shred potatoes coarsely in food processor or use mandolin or sharp knife. Do this in batches, adding pinch of sea salt.
- Squeeze as much water as possible from shredded potatoes, using your hands, a slotted spoon or colander over the sink.
- Return potatoes to a large bowl and add in onions, flour, cumin, salt, pepper and egg/flax egg.
- Mix until combined and let sit for 5-10 minutes until mixture thickens.
- Heat coconut, avocado or other high heat oil in skillet over medium-high heat.
- Once oil is hot, drop in latkes scooping out a small amount with a large spoon or ¼ cup measure. Cook for about 2-3 minutes, then flip. Cook for another 2-3 minutes.
- Place latkes on parchment paper lined baking sheet, sprinkle sea salt. Once full, place in oven to complete cooking.
- Bake for about 20-30 minutes until center is hot. Serve immediately or keep warm.
- Garnish with fresh chives, parsley, applesauce, cashew cream “sour cream”, organic sour cream, etc.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 12
Serving Size: 1 latke
Substitutions
- White potato – sweet potato
- Sweet potato – yam, purple potato
- Onion – red onion, garlic
- Gluten-free flour – whole wheat flour, gluten-free or other bread crumbs
Calories: 50
Fat: 0g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 60mg
Carbohydrates: 11g
Fiber: 1g
Sugars: 1g
Protein: 1g