Mary M. Fynn, Ph.D, RD, L.D.N

Recipes Potatoes

Potato Recipes

January 2016

The recipes and recipe booklets posted here are based on the plant-based, olive oil diet developed by Mary M. Flynn, PhD, RD, LDN.

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

2 servings

This recipe can be made with any vegetables you like, including
ones that are leftover from another meal.

2 medium baking potatoes (about 9 or 10 ounces each), scrubbed clean

3 tablespoons extra virgin olive oil
1 cup chopped onion (red or white), (1 small)
2/3 cup frozen, defrosted, chopped spinach
Salt and pepper

Preheat oven to 400°F

Clean the potatoes and prick with a fork in several places. Bake at 400°F for about 1 hour. When the potatoes have been in the oven for about 40 minutes, start the following:
Start to prepare the vegetables when the potatoes have about 20 minutes left to cook. Heat the olive oil on medium (4 to 5 on the dial) in a frying pan about 12 inches wide. Stir in the onions; season with salt and pepper. Cook about 8 to 10 minutes or until the onions are the desired softness, stirring occasionally.

Add the spinach and heat on low until the potatoes are cooked.

Slice baked potato and fill with the vegetables.

Per serving:
Calories 415

Grams of carbohydrate 60
Servings of starch 3
Servings of vegetables 3

Cost for total recipe: $ 3.47
Cost per serving: $ 1.74

Variations: instead of the spinach, use one of the following with the onion:
1. 2 cups chopped broccoli.
2. 2 cups sliced mushrooms.
3. 2 cups frozen, defrosted pepper slices.

Add to the olive oil with the onion and continue with the recipe as written above.

October 2015

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

2 servings
1 pound potatoes (red or white), scrubbed clean
3 tablespoons extra virgin olive oil
1 cup peas; canned, drained or frozen, defrosted
1 cup canned cannelloni beans, drained and rinsed
½ cup milk (any % fat, including non-fat)

Scrub the potatoes clean using cold water. You do not need to take the skin off. Leaving the skin on gives you more nutrients, including fiber. Put the chopped potatoes in about 2 inches of water in a sauce pan. Add salt (about ½ teaspoon) to the water, if desired. Bring the water to a boil; reduce the heat and gently boil the potatoes until soft when pierced with a fork (about 10 to 12

Heat the olive oil in a small skillet on medium (4 to 5 on the dial). Add the peas and stir to coat with the oil. Cook for 2 to 3 minutes.

Add the beans to the peas just as the potatoes are finishing cooking. Drain the cooked potatoes. Put potatoes back in the sauce pan and start to mash. Add the milk to the potatoes and completely mash. Mix in the vegetables into the potatoes. The vegetables will be soft so they will easily fall apart.

Per serving:
Calories 530
Grams of carbohydrate 70
Servings of starch 4
Servings of vegetables 1

Cost for total recipe: $ 2.74
Cost per serving: $ 1.37

October 2015

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

2 servings

3 tablespoons extra virgin olive oil
1 cup frozen, defrosted, chopped broccoli
3 large eggs
½ cup milk (any % fat, including non-fat)
1 pound potato, , scrubbed clean, diced, and cooked
Salt and pepper

Turn on a broiler.

Heat the olive oil on medium (4 to 5 on the dial) in a in a frying pan about 12 inches wide that can be put under a broiler. Stir in the broccoli; season with salt and pepper. Cook 8 to 10 minutes.

While the broccoli is cooking, mix the eggs and milk in a small bowl. Add the potatoes. You can either leave the potatoes as cubes or use a potato masher to combine the egg and potato; season with salt and pepper, if desired.

Add the egg/ potato mixture to the skillet and spread out evenly over the pan (this is easily done with a rubber spatula). Cook on top of the stove until the mixture is set. If you run a rubber spatula around the mixture, you can tell when it is crusting on the bottom. It will take about 5 minutes. When the mixture is set, put the pan under the broiler and broil for about 3 minutes or until the tip starts to brown.

Use a metal spatula to loosen the mixture from the pan. The frittata should easily slide out of the pan onto a plate when done.

Per serving:
Calories 520
Grams of carbohydrate 47
Servings of starch 2.5
Servings of vegetables 1

Cost for total recipe: $ 3.08
Cost per serving: $ 1.54

October 2015

1 serving

1 tablespoon extra virgin olive oil, plus 2 teaspoons

12 ounces, raw weight, , scrubbed clean,chopped potatoes (you can use any variety)

2 cups chopped cauliflower florets and stems

Hot pepper flakes (optional)

¼ cup cannellini beans, drained, and rinsed with cold water

Optional:  Salt and black pepper.

Preheat the oven to 400°F.

Put the chopped potatoes on a jelly roll pan (cookie sheet with sides about ½ inch), add the cauliflower, sprinkle with the olive oil, then the red pepper flakes, if you are using them. You can use as much or as little of the red pepper flakes that you would like.  Put in pre-heated oven.  Cook for 20 min, remove cover; using a fork, stir the vegetables.  Cook another 8-10 minutes or until you can pierce the potatoes.  The amount of time you will need to cook will depend on the potatoes and how well done you would like the cauliflower and potatoes.  Add the cannellini beans, stir in and cook another 10 minutes.

Per serving:
Calories 560
Grams of carbohydrate 75
Servings of starch 4.5
Servings of vegetables 4

April 2020

Per serving:
1 tablespoon  extra virgin olive oil
1                       baking potato (about 9 to 10 ounces), scrubbed clean

Preheat the oven to 400°F. Wash the potatoes thoroughly to remove any dirt. The clean potatoes can be sliced or diced. Put the cut potatoes in a bowl. Add the olive oil and flavor with salt and pepper. Use a fork or spoon to coat with the olive oil.

Put the potatoes in a baking pan large enough that they are not crowded. Cook for 15 minutes. Use a fork or a metal spatula to turn the potatoes. Cook for another 15 minutes and turn again. The potatoes can be cooked just until a fork can easily pierce them or until they are browned. How long you need to cook them depends upon how small they are sliced and how you would like
them. Potatoes sliced thinner or cut smaller will cook faster. Roasted potatoes can be used as a side for dinner or with cooked eggs instead of toast.

1 ounce raw potato has 5 grams of carbohydrate and 20 calories.
½ cup potato cubes has 13 grams of carbohydrate and 60 calories.
A typical baking potato is about 9 ounces which would have 45 grams of carbohydrate and 180 calories.

Any vegetables can be used in this recipe.  It is also good without the peas, which would reduce the calories by 125.

 1 serving

4 teaspoons extra virgin olive oil

1 cup sliced red onion (half of 1 medium)

6 white mushrooms, sliced (about 1 ½ cups)

½ cup of frozen peas

Salt and pepper

2 tablespoons all-purpose white flour

¾ cup 1% milk (you could also use non-fat, which would decrease the calories or higher fat milk, which would increase the calories)

8-9 ounces potato (any type will work, sliced thinly)

Preheat the oven to 375°F.

Put the olive oil in a frying pan about 12 inches wide.  Stir in the onion and mushrooms and turn the heat to medium (3-4 on the dial).  Cover the pan and cook for about 15 minutes or until the vegetables are soft.  Season with salt and pepper.  Stir in the peas and cook another 5 minutes.

Sprinkle the flour over the vegetables and use a fork or a whisk to completely blend in the flour.  There should not be able dry flour visible (dry flour will lead to a lumpy sauce).  Stir in the milk and whisk gently until the sauce starts to thicken.

Put a layer of the sliced potatoes in a small casserole dish or an 8-9 inch pie pan that is lightly coated with olive oil.  Pour half the vegetable mixture over the potatoes and use a fork to evenly spread the mixture over the potatoes.  Add the rest of the potatoes and spread the rest of the vegetables over the potatoes.

Cover and put in a preheated oven for 45 minutes.  Remove the cover and cook another 15 minutes so the top is browned.

Per serving:




Grams of carbohydrate 88
Servings of starch 3
Servings of vegetables 5

April 2020

For additional recipes, Dr. Flynn wrote the cookbook, A Pink Ribbon Diet: A revolutionary new weight loss plan to lower your breast cancer risk (Flynn, M.M. and Barr, N.V; DaCapo Press, 2010).