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Author: Selena DeVries - Healthbean Nutrition  •  Date: July 8, 2016  •  Appears in: Recipe

Recipe: Lemon Parmesan New Potatoes

Delicious new potatoes are hitting the farmers markets and I was right there to pick them up!  One of my favourite time of year is when these little spuds are ready to go.

In the nutrition world, potatoes have an unfair reputation and are pushed aside because they are ‘too high in carbs’ and they have ‘no nutrition, whatsoever.’ But, let me tell you, that couldn’t be further from the truth!

health benefits of potatoes:
  1. Naturally gluten free:  Ok, you knew this one was coming right?   Of course, being celiac, potatoes are definitely a pantry staple around here.
  2. High in fiber:  Yes, potatoes have fiber.  But, the majority of it is found in the skins, so make sure to leave those skins on when cooking.  The fiber helps to keep your blood sugars stable leading to steady energy and a sustained feeling of being ‘full.’   Portions still matter though.  Be sure to keep to no more than 1 cup/meal.
  3. High in Vitamin B6: Those following a gluten free diet are at a higher risk of becoming deficient in B Vitamins. B6 in particular helps to breakdown our food, helps to maintain a healthy nervous system response as well as to help support a healthy adrenal system.  The adrenal system becomes easily taxed in celiac disease leading to symptoms of fatigue/exhaustion, hormonal imbalance, sleeping issues and inability to handle stress.

So, give these potatoes a shot with this simple and delicious recipe.

lemon parmesan new potatoes

1 pound, 15 oz new potatoes
1/2 teaspoon sea salt
1 tablespoon olive oil or coconut oil
Pepper, as desired
4 tablespoons grated parmesan cheese
2 tablespoons fresh parsley, chopped
1 lemon, juiced
A pinch or two additional salt, optional

  •  Chop potatoes into bite size pieces (about 1/2″)
  • Transfer to a 14″ cast iron skillet (if no skillet, use a baking pan).  Place potatoes in a SINGLE layer.  Do not overcrowd the pan, or the potatoes won’t brown correctly.
  • Add the sea salt, pepper and oil.
  • Roast at 375F for one hour.  Stir once about half way through.  Resist the urge to stir frequently as this will decrease the browning.
  • Once done cooking, toss with the cheese, lemon juice, parsley and enjoy!

This article originally appeared on:

Selena DeVries - Healthbean Nutrition


I’m Selena, a celiac dietitian with a fresh and unique perspective on health. At Healthbean Nutrition, we use a an integrative approach to health so you can finally achieve a healthy and happy digestive system! We do this by recognizing the important relationship among sleep, relationships, stress, physical activity, and, of course, the food we eat. At Healthbean Nutrition, we offer nutrition coaching, digestive health services, and wellness events online and in the beautiful Okanagan valley.
Read more by Selena DeVries - Healthbean Nutrition

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