Presented by: Tina Kozman CNP, M.Ed, B.Sc,

Minerals and Vitamins found in Potatoes

potatoes are a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.

Did you know?

That new potatoes do not raise your blood sugar as much a mature potatoes? You can lower the glycemic index of potatoes by eating them some kind of fat, chilling them over a 24 hour period, and flavoring them with vinegar

Contain Antioxidants

Potatoes also contain a variety of phytonutrients that have antioxidant activity. The skin in particular is the star here, containing 50% of the antioxidant activity found in the whole potatoe.

Blood-Pressure Lowering Potential of Potatoes

There have been identified blood pressure-lowering compounds called kukoamines in potatoes. In addition, because potatoes contain Vitamin B6 they are associated with overall lower rates of heart disease.

Lemon Garlic Potatoes

I hesitated to share this secret recipe because its such a hit and I often take  and get so much credit for it. The truth is – that its actually the easiest recipe and takes very little effort (shhh,  don’t tell my mother in law!!! ) I think you will want to make a double or triple batch of these because they will not last very long at all. This recipe can be stored in the freezer for a rainy day or made to order. It can also be adjusted depending on your taste. You can add more garlic if you like it more garlicky or add more lemon if you like it more lemony. Its flexible, easy and delicious. bonus: the same marinade can be used for chicken, fish or shrimp.  I often make a 1 tray bake with both the potatoes and protein to serve for dinner. Happy days


SERVING: 4-6 pers

TOTAL TIME: 45 mins


¼ good quality extra virgin olive oil

½ tbsp celtic sea salt, or himalyan salt

6 garlic cloves crushed

juice of 2 squeezed lemons

1-2 tbsp of dried oregano

½ tsp lemon pepper (optional )

8 medium size potatoes


Prepare the potatoes by washing them and cutting them into quarters, and set aside.


Place all of the ingredients in a bowl or in a plastic freezer bag and then add the potatoes. Mix well


freeze what you have for a later date


Marinate them in the fridge for up to 24 hours OR Place them on a roasting pan in the oven at 375 for up to 45 mins,

checking and turning them halfway.


Adjust taste by adding a squeeze a lemon juice once they are cooked.