Recipe to beat high blood pressure: pan-roasted new potatoes with garlic

The old way to roast potatoes was in a pan with fatty meat. The fresher, tastier way is to roast them separately with olive oil and fragrant spices. In this recipe, roasted garlic cloves are a flavourful bonus.

• Preparation time: 10 minutes.
• Cooking time: 35 minutes.
• Serves 4.

Ingredients:

• 15 mg (1 tbsp) olive oil
• 8 large cloves garlic, unpeeled
• 3 slices fresh ginger, 1-cm (1/2-in) thick, unpeeled
• 7 ml (1 1/2 tsp) fennel seeds
• 7 ml (1 1/2 tsp) cumin seeds
• 7 ml (1 1/2 tsp) turmeric
• 750 g (1 1/2 lb) small red-skinned potatoes, cut into 1-cm (1/2-in) chunks
• 50 ml (1/4 cup) water
• Salt to taste
• 15 ml (1 tbsp) fresh lemon juice

Instructions:

1. Heat oil in large nonstick skillet over low heat. Add garlic, ginger, fennel, cumin and turmeric. Cook 1 minute.
2. Add potatoes, shaking pan to coat potatoes with spice mixture. Cook until potatoes begin to turn golden brown, about 5 minutes. Add water, cover pan and cook, shaking pan occasionally, until potatoes are tender, about 30 minutes.
3. Sprinkle salt over potatoes and toss. Remove and discard ginger.
4. Sprinkle lemon juice over potatoes. Serve garlic cloves in their skin; each diner can then squeeze the roasted garlic from its skin out onto the potatoes.

Each serving provides:

• Key nutrients: 170 calories, 35 calories from fat, 4 g fat, 1 g saturated fat, 0 g trans fat, 4 g protein, 30 g carbohydrates, 3 g fibre, 15 mg sodium
• Blood pressure nutrients: 37 mg vitamin C, 46 mg magnesium, 836 mg potassium, 45 mg calcium

• It is no coincidence that garlic and ginger are integral to the diet of the world's healthiest cultures. Both are filled with phytochemicals that fight disease and aid the body. Note that among vegetables, herbs and spices, bold colours and strong flavours are often an indication of their healthy chemistry.
• Don't let all the talk of low-carb diets scare you away from potatoes. Particularly when eaten with their skins, potatoes are filled with vitamin C, potassium and many phytochemicals.

• Use Yukon Gold or Finnish Yellow Wax potatoes instead of red-skinned potatoes.
• Italian Roasted Potatoes: Omit the ginger, fennel, cumin and turmeric. Substitute 7 millilitres (1 1/2 teaspoons) dried oregano and basil, 5 millilitres (1 teaspoon) dried thyme and add 2 millilitres (1/2 teaspoon) ground black pepper. Add along with the garlic in Step 1.

Try pairing this healthy side dish with your favourite entrée for a delicious meal that your entire family will enjoy.