Leek & Potato Latkes

These delicious appetizers, or side to a salad, are a breeze to make. Leeks are a great source of allyl sulfides which promote detoxification and anti-cancer action. In addition, the flavonoid kaempferol found in leeks helps to protect the blood vessel lining. It facilitates the increased production of nitric oxide which dilates vessels and reduces blood pressure. Although potatoes have a higher glycemic index (GI), when paired with high fiber veggies like leeks they are more blood sugar friendly. You can also switch it up and use sweet potatoes or rutabaga instead of potatoes for another version.

 Power Food:  Leeks

Total Time: 30 min. | Servings: 4 | Serving Size: 2 latkes  Free From: Gluten, Dairy, Soy

Ingredients:

Dilled Yogurt:

  • 1 cup coconut yogurt, unsweetened (gluten & dairy free)
  • 1 Tbs. chopped fresh dill

Latkes:

  • 6 medium potatoes or sweet potatoes
  • ¼ cup vegetable stock (low sodium & gluten free)
  • 1 leek, trimmed, halved & diced
  • 1 red onion diced
  • 2 Tbsp.+ cracker crumbs, gluten free (if using sweet potatoes increase this to ¼ cup)
  • 2 Tbsp. dried parsley flakes
  • Sea salt & pepper to taste
  • 2 Tbsp. extra virgin coconut oil (EVCO), melted for brushing
  • ½ cup red, yellow & orange bell peppers, minced , to garnish
  • 8 sprigs parsley, to garnish

 

Directions:

  1. Preheat oven to 375 °F
  2. Dill Yogurt: Place yogurt and dill in a small bowl, mix and chill for 30 minutes for best flavour.
  3. Mashed Potatoes: Place unpeeled potatoes (the skin gives you more fiber!) in a large stockpot; cover with 1 inch of water and bring to a boil on medium-high heat. Reduce heat to medium and let simmer for 15 minutes or until potatoes are tender when pierced with a fork. Drain, and rinse under cold water. Mash with a potato masher. (this recipe works great anytime you have leftover potatoes)
  4. Leeks & Onion: Place vegetable broth, leeks and onion in a large skillet and healthy sauté until onions are clear and fragrant for 2-3 minutes.
  5. Add leek mixture to mashed potatoes, add in cracker crumbs, parsley, sea salt and pepper. Add more cracker crumbs if too moist or a touch of non-dairy milk if too dry. Shape ¼ cup of the potato mixture into a patty or one heaping tablespoon into a patty for minis and place on a parchment lined baking sheet. Repeat with remaining mixture. Brush with ECVO and bake for 15 minutes or until edges are crisp and latkes are golden brown. Serve with dill yogurt sauce or apple sauce and top with peppers and parsley just before serving.

 

Nutritional Facts: Calories 240.2 | Total Fat 8.6 g | Saturated Fat 2.1 g | Polyunsaturated Fat 4.9 g | Monounsaturated Fat 1.6 g | Cholesterol 0 mg | Sodium 157.7 mg | Potassium 436.2mg | Total Carbohydrate 29.5 g | Dietary Fiber 4.5 g | Natural Sugar 5.1 g | Protein 9.4 g | *Vitamin C 54.3 % | *Iron 14.5 % | *Vitamin B-6 11.8 % |    

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

 


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