“Easy Dill Hash Brown Potatoes with Capers”

Here is a simple dish without the mess and fat of frying and all the goodness of hash browns and those delicious little capers. A great dish for breakfast, lunch, or even dinner. Full of tummy warming potatoes and those luscious little capers which add a little zing to the recipe. And this dish is full of great vitamins and minerals that will do the body good.

Ingredients:

12 - Medium size organic red potatoes - grated
3 - Tablespoons of organic capers
2 - Tablespoons of organic olive oil
1 - Teaspoon of organic garlic powder
2 - Teaspoons of organic chili powder
4 - Tablespoons of organic dill and lemon seasoning
1 - Tablespoon of organic ground annatto seeds for that rich color
Salt and Pepper to Taste

Grate the potatoes and be careful with your fingers. When you have that done add all the rest of the ingredients and mix well. Then in a 14 inch oven proof pan that’s sprayed with a little olive oil place all the seasoned grated potatoes—spread them as thin as possible. Then place the pan in a 425 degree oven for 30 to 45 minutes or until nice and golden brown on top. Remove from the oven and allow to cool. Then cut into serving and garnish with a little chopped tomato and onion.

This dish makes 4 large servings or 6 average servings.

Health Benefits of Potatoes

Potatoes have a bad rap because they are always surrounded with lots of oil, and are usually deep fried, and then all the cheese and sauces are added which make them deadly. But potatoes by themselves are very healthy, and we just need to adjust our cooking methods.

Lowers Blood Pressure - Potatoes contain kukoamines which are also found in some Chinese Medicinal Herbs that lower blood pressure. And when cooked this compound does not degraded with heat… thus being able to lower blood pressure. Well of course as long as all the extra fatty toppings and deep frying are not used.

Lots of B Vitamins - Potatoes contain lots of B Vitamins which are important for vitality, athletic performance, good mood and for building and maintaining a healthy nervous system.

Cardiovascular Health - Potatoes also contain compounds that lowers homocysteine levels. Homocysteine is an agent that causes atherosclerosis and is associated with heart attacks and strokes… thus eating potatoes can lower a persons chances of having cardiovascular challenges.

Potassium - Potatoes contain lots of great potassium for healthy heart contractions and also for water regulation. Also along with bananas potatoes are another great source of potassium.

Phosphorus - And the lowly potato also contains lots of great phosphorus for strong bones.

Alpha Lipoic Acid - Potatoes also contain this life giving compound which helps our bodies convert food to glucose, and it’s very important for a powerful metabolism.
And alpha lipoic acid also helps to protect our cardiovascular system, our eyes, and helps to prevent diabetes.

Quercetin - Potatoes contain Quercetin which is a very powerful antioxidant that can help to prevent free radical damage and thus inflammation and disease.

Vitamin C - Potatoes also contain Vitamin C which is important for preventing colds, flues, and for preventing DNA damage.

Copper - Potatoes also contain a good amount of copper for preventing anemia.

Fiber - And potatoes contain a lot of fiber making them important for creating a good environment for the growth of probiotic bacteria. Probiotic bacteria are important for boost our immune system and preventing disease.

Collagen - Potatoes contain collagen which is important for healthy skin and collagen makes up most of our connective tissue. For getting rid of wrinkles collagen is very important.

Leave on the Skin - A lot of vitamins, minerals, and fiber are found in potatoe skins, so wether you are baking or roasting potatoes make sure you leave on the skins.

I really don’t fry anything, so when it’s possible to convert any fried recipe into something that is lower in calories, and full of nutrition… I always do. Frying destroys most of the nutrients and vitamins in everything. Thus the nutrient value of fried potatoes is very low but the fat content is very high. Try roasting, baking, steaming, and other methods of cooking for nutrient rich potatoes which will do your body good.

Feel free to change this recipe and add or subtract whatever you like… make something great!

Enjoy!

Dr. Paul Haider - Master Herbalist