ThePotatoReset Final V2 PDF

30 Potato
Recipes!
15 Sauce
Recipes!
Potato R eset
The
WEIGHT LOSS & RECIPE GUIDE

JEANNINE ELDER
RESET YOUR TASTEBUDS, LOSE WEIGHT WITHOUT GOING HANGRY,

IMPROVE YOUR RELATIONSHIP WITH FOOD & CURB YOUR CRAVINGS
The Potato R eset
by Jeannine E lder
©Jeannine Elder 2017

Photos (unless otherwise noted) and graphic design by Jeannine Elder.
All Rights Reserved. No part of this book may be used or reproduced in any manner
whatsoever without written permission. You may print the pages of this digital
book for personal use only.
ISBN # 9781973364009
The ideas, concepts, and opinions expressed in ‘The Potato Reset - Potato Weight Loss & Recipe
Guide’ and recipes are intended to be used for educational purposes only. The books and recipes
are sold with the understanding that author and publisher are not rendering medical advice
of any kind, nor are the books or recipes intended to replace medical advice, nor to diagnose,
prescribe or treat any disease, condition, illness or injury.
It is imperative that before beginning any diet or exercise program, including any
aspects of ‘The Potato Reset - Potato Weight Loss & Recipe Guide’ program, you receive full
medical clearance from a licensed physician.
Author and publisher claim no responsibility to any person or entity for any liability, loss, or
damage caused or alleged to be caused directly or indirectly as a result of the use, application or
interpretation of the material in the books or recipe guide.
2 The Potato Reset

potato praise
Potato R eset Praise

"The Potato Reset is a great guide for anyone looking to lose
weight, regain their health or press the reset button on their
High Carb Hannah palate. I know from experience how amazing a potato diet can
be for you. Being able to eat until your full everyday and having
Author of Lean & Clean
energy to tackle life all while losing weight is the definition of a
great diet to me. This book will give you all the tools to get back on
track and some amazing recipes so that you never feel deprived."
"A recipe book of all potato recipes is long overdue. Potatoes are
Chef A.J. not only the most satiating food on the planet, but by far, one
of the most nutritious. Whether you are a full blown food addict,
Author of Unprocessed and
someone who needs to lose a few pounds or just someone who
The Secrets to Ultimate Weight Loss
would like to eat healthier, The Potato Reset is just what the
doctored ordered."
Andrew Spudfit Taylor "The Potato Reset is beautiful in its simplicity, beautiful in its design
and beautiful in its message. The information and inspiration in
Author of DIY Spudfit this book will give you everything you need to get started down a
new, healthful path in both body and mind."
thepotatoreset.com 3
About This Book
SOS Free
The quickest way to reset your taste buds is to eliminate salt, oil and added sugar from your diet.
Most of the recipes in this book are SOS FREE (no salt, oil or added sugar). For those already following
an SOS free diet please note that a few recipes contain salt or liquid aminos, which are completely
optional. Another exception is that a few recipes call for pure maple syrup to help those who are
transitioning off a highly processed diet. I chose pure maple syrup because it's easy to find
just about anywhere – feel free to omit, replace with date syrup or homemade date paste.
Serving Sizes
Serving sizes are a rough estimate. The point of The Potato Reset is to learn to trust your hunger
signals, therefore I give rough estimates on the serving sizes. I don't know what portion sizes
everyone will need or if they are sharing the meal with someone. After a week on this plan you
will get a better idea for how much you need to eat to feel satisfied.
Website Links
Whenever you see text in this color it means it's a clickable website link if you are viewing the PDF
from your tablet, computer or smart phone.
Printing This Book

I personally prefer to have all my recipe books in digital format because I love how easy it is to
display the recipe on my iPad or iPhone and prop it up on my kitchen counter. However you may
prefer yours printed: you may print for personal use only. This PDF has been set up so you can
easily print it. If you have any questions email me at jeannine@thepotatoreset.com
Bonus Printables!
The reference pages of this book are available to print as single pages. Whenever you see
the blue print icon it means there is a downloadable PDF for that page that you can easily
print and put on your fridge for quick reference! You can also find all the printables here!
4 The Potato Reset

About the Author
Jeannine Elder is a graphic designer, In an effort to simplify and prove once
illustrator and YouTuber on a mission and for all that a carbohydrate-rich diet
to empower women and men in their does not cause weight gain, in February
health journey, reach their ideal weight 2017, Jeannine ate only potatoes for an
without feeling hangry and lead them entire month and as a result, lost 8 pounds,
to a healthy whole foods plant based diminished junk food cravings and reset
way of eating. her taste buds.
She's been a junk foodie her entire life which Since then she has lost 30 pounds eating a potato-
ultimately lead to health complications in her early based diet and inspired many others to do the
30s – eczema, gallstones and severe hypothyroidism same. She has helped women with autoimmune
due to Hashimoto's disease. conditions realize that they too can reach their
healthy weight with the power of the potato.
Jeannine and her husband Scott switched to a
vegan diet on May 21, 2011 after watching the Jeannine offers one-on-one and group potato
documentary Forks Over Knives. But it wasn't until coaching for those that need a little extra help or
she focused more on whole foods that she felt a accountability. She currently resides in Cambridge,
significant increase in energy and overall well being. Ontario, Canada.
Connect with Jeannine
Website: facebook.com/ youtube.com/c/ Instagram:

thepotatoreset.com potatowise potatowisdom @potato.wisdom
Chili Cheeze Fries 49
6 The Potato Reset
Information
Table of Contents Finger Food
How I Got Here......................................................................... .8 Oven Baked Fries.................................................................. .47
Get Ready to Reset!............................................................. .14 Chili Cheeze Fries................................................................. .49
What is the Potato Reset?............................................... .16 Smoky Sweet Potato Rounds........................................ .51
Potato Reset Guidelines................................................... .18 Potato Crust Pizza................................................................ .53
Tips for Success..................................................................... .20 Panini Sammich.................................................................... .55
Types of Potato Cuts.......................................................... .22 Broccoli Tots............................................................................ .57
Types of Vegetable Cuts................................................... .23 Veggie Potato Pakoras....................................................... .59
Helpful Kitchen Tools......................................................... .24 Colcannon Puffs................................................................... .61
Frequently Asked Questions.......................................... .96 Little Devils............................................................................ .63
After the Potato Reset....................................................... .98 Stuffed Potato Cakes.......................................................... .65
Recommended Resources.............................................. .99 Everything Potato Bagels ............................................... .66
Potato Taco Shells................................................................ .67
Meal Planning
Meal Plan Guidelines......................................................... .26 Dat Crunch
7 Day Meal Plan.................................................................... .27 Crispy Hash Browns............................................................ .69
Grilled Potato Pancakes.................................................... .71
Sauce & Spice Guide Crispy Smashed Potatoes................................................ .73
Spice Shopping Tips........................................................... .28 Crispy Potato Chips............................................................ .75
Spice Blend Recipes........................................................... .29
Sauce Shopping Tips......................................................... .30 Comfort Food
Homemade Sauce Recipes............................................ .33 Lemony Greek Potatoes................................................... .77
Bombay Pan Potatoes....................................................... .79
Batch Cooking R ecip es Creamy Mashed Potatoes............................................... .81
Potadough............................................................................... .36 Roasted Rosemary Garlic Potatoes............................ .83
Baked Potatoes...................................................................... .36 Twice Baked Potatoes........................................................ .85
Frozen Shredded Hash Browns.................................... .37 Hasselback Potatoes........................................................... .87
Boiled Potatoes..................................................................... .37 Potato Stuffed Peppers..................................................... .89
Pressure Cooker Potatoes................................................ .37 Boiled Taters & Dill............................................................... .90
Frozen French Fries............................................................. .37 Potato Salad............................................................................ .91
Slimming Soups Dessert

Creamy Potato Leek Soup............................................... .39 Sweet Potato Pie Ice Cream........................................... .93
Sweet Potato Chili............................................................... .41 French Toast Sticks.............................................................. .95
Broccoli Cheddar Soup..................................................... .43
Hearty Veggie Soup............................................................ .45
How I Got Here This is
MY NAME IS JEANNINE, affectionately known as Potato Wisdom on Herstory
YouTube. In the past eight months I’ve completely changed my relationship
with food and lost over 33 pounds – without driving myself crazy or feeling
deprived. I feel vibrant and happy, despite having gallstones and Hashimoto’s
Thyroiditis. This is a stark comparison to where I was ten years ago.
In my early 30s I was almost 100 pounds heavier, tall and 260 pounds I was morbidly obese. Not just
sleeping over 15 hours a day and suffering from obese but morbidly obese. Those words echoed
debilitating depression, memory loss and brain fog. through my brain fog and punched my heart.
This is my story about how I went from a zombie to This is not precisely where my weight or health
a happy, healthy woman in her 40s. problems started. I always had health ailments
After many years of being brushed off, or told it as a child: ear infections, eczema, colds, flus and
was “just depression” by medical doctors, as well mono. And I can’t really pinpoint when my weight
as being accused by my (now ex) husband that was actually a real physical problem. The earliest
I was “faking it” so I could take time off work — I memory of being “fat” was when I was 8 years old,
finally received an explanation for my symptoms.
I was diagnosed with Hashimoto’s Thyroiditis, an
autoimmune condition that causes the immune
system to attack the thyroid, leaving behind an
under active thyroid gland, full of nodules. The result
is hypothyroidism, and the only treatment, according
to doctors, is thyroid replacement therapy.
My diagnosis came from an endocrinologist, a
doctor that specializes in glandular diseases. During
my first endocrinologist appointment, she had me
step on the scale: I saw 260 pounds staring back
at me. How is that possible? I was 240 pounds just
a month ago when I weighed in for my annual
physical. I hadn’t changed my diet or activity levels.
I didn’t realize it was even possible to put on that
kind of weight without stuffing my face with entire
bags of cookies or doubling up on drive-thru meals.
Me at the age of 33 and 1.5 years after my thyro
id treatment
According to the BMI chart, at five feet four inches started. I was approximately 230 lbs here.
8 The Potato Reset

My story
sitting with my friend in lawn chairs in my front After joining a gym I was surprised when my body
yard after playing in the sprinkler. We looked down assessment revealed that I was 194 pounds and 41%
at our slightly rounded kid-bellies and counted fat. Another new reality: almost half of my body was
our rolls, while purposely hunched over in order to made up of fat and I was almost 200 pounds.
make said belly rolls. It was a gradual process of fat- After nine months of “eating right” and hitting the
observations like this and kids making fun of me for gym six days a week I just barely squeezed off half a
having an ounce more padding than them that led pound a week on average – around 25 pounds total.
to eventually believing I was fat and ugly. I fluctuated between 185 and 165 for the next five or
As an adult looking through photos of my so years. I found the Atkins diet when I was looking
childhood and teenage years, I can’t find any for ways to lose enough weight to look presentable
evidence of a fat girl. If I could time travel, I’d go in my belly dance costume, within a couple of
back and slap my younger self silly — scratch that months I lost 15 pounds and got to my lowest
— I’d hug her, and tell her she’s adult weight of 150 pounds. Of
beautiful. And I would tell her course, it wasn’t sustainable and
to eat healthier, not that she Death became a I gained it all back, and more,
would have listened. While I regular fantasy, when I resumed my normal way
wasn’t an obese child, this is the idea of of eating.
where my lifelong love of junk no longer living Within a few months of my
and processed food began. seemed like Atkins craze I started to notice
Other than fruit, everything I the only way an increased sensitivity to
ate was processed and I hated out of this. alcohol which caused major
vegetables. fluid retention and face puffiness
Besides dieting a few times in my late teens to (from one drink!) The mild depression and low
lose some vanity pounds here and there, my weight energy that was dismissed by my doctor a few years
struggles really started in my 20s after graduating ago had worsened. That's the time when my doctor,
college and working a full time desk job. It’s simple informed me that I had “sub clinical” hypothyroidism
math really: junk food + desk job + suburbitis and that it was “nothing to worry about”.
(needing a car to get everywhere) = weight gain. “Nothing to worry about” turned out to become
My weight fluctuated within 20 pounds depending suicidal depression and an inability to perform at my
on my gym attendance and eating habits. job. After being told I was “just depressed” I became
My highest weight hovered around 170 pounds. increasingly unstable because I thought depression
Or so I thought. was a self-induced problem that I just needed to
I was 24 when I moved to Vancouver and the get over. Death became a regular fantasy, the idea
reality of how out of shape I was smacked me in the of no longer living seemed like the only way out
face, hard. Going from suburbia to city life was like of this. To add another blow to my self-esteem, I
suddenly marathoning everyday. I went from driving was let go from my job after applying for medical
everywhere to walking just about everywhere. Even leave. Despite reassurance that it was a corporate
when I took the bus I still had to walk to get there. restructuring issue and that there was zero issue
with my job performance – no one could convince hidden. I imagined myself wearing my hair big and
me otherwise, not even the generous severance starting a collection of shiny metal brooches. To my
payout. I didn’t know it then but it’s exactly what I surprise, I walked out of that store smiling ear-to-
needed. ear with three very stylish outfits! I was never so
It was a couple of months after becoming happy to be wrong.
unemployed that I was diagnosed with Hashimoto’s Soon after starting my new job the weight began
at the age of 32. If it wasn’t for finding a competent to come off without effort. I lost around 40 pounds
doctor I’m not sure I would be alive today. My in six months despite the fact that I was still eating
endocrinologist put me on thyroid medication the same way I normally ate (processed with a
straight away then sent me off for a thyroid pinch of healthy.) After that I had to put some
ultrasound and a biopsy to screen for cancer. The effort into it.
biopsy results where inconclusive, so they couldn’t It was around this time that I started dating
rule out cancer without surgically removing the someone who treated me like a queen, and I was
suspicious nodule. I was given a thyroid cancer on cloud nine. If I had any Hashimoto’s symptoms
pamphlet and reassured that thyroid is the best at this point, I probably wouldn’t have noticed. I
kind of cancer to get because it grows so slowly was falling in love with the most amazing man on
(oh yay!). From then on my nodules would be the planet and had the energy of a nine-year-old
monitored for growth through ultrasounds. on Christmas morning.
Every six weeks my blood was tested and I was motivated to continue with losing weight
medication increased until my thyroid levels (TSH) and I wanted to get serious about it, so I hired a
satisfied my endocrinologist. A year later she sat
across from me at her desk, beaming with pride, my
TSH was 2.0 – “this is perfect!”.
I wasn’t feeling perfect but I felt better than death,
which was a huge improvement. And I wasn’t quite
ready to go back to work but I didn’t actually have a
choice, I needed the money. After a year and a half
of not working I was suddenly faced with the reality
of having to actually dress this 260 pound body in
something other than lounging-around-the-house
clothes and do something other than lounging
around the house.
As I walked into the plus-sized store I felt
humiliated and I doubted that I would be able
to find outfits not resembling something my
grandmother would wear to a nice night out at the
Chinese Buffet or the professional banker lady
On the left I was in February 2017 on the right
August 2017,
pant-suit with an oversized jacket to keep it all all while eating plenty of potatoes.
10 The Potato Reset

my story
personal trainer. He had me eating 1,300 calories large fruit meals or gigantic smoothies.
a day while putting me through intense training Raw Till Four didn’t keep me away from junk
sessions and I lost over 30 pounds in three months. food completely, but it was the healthiest I’ve ever
I do not recommend this method because extreme eaten in my life, and my thyroid was functioning
caloric restriction and intense exercise are both very so well that my doctor decreased my medication.
stressful on the body. I believe this stress is what Unfortunately she reduced too much too soon, I
caused my Hashimoto’s symptoms to make another felt symptomatic and was put back on my regular
appearance in my life. dose. Five months later she had me try again and
Miraculously I kept some of that 30 pounds off was successful, I’ve been on the lowered dose
and maintained for about a year. Then I married my ever since. Both times when the medication was
best friend and gained a little more – it’s true that reduced I gained five pounds that never came off. I
we eat more with good company. About a year into gained more weight after this but it was no fault of
our marriage my weight crept my thyroid.
back up to 200 pounds. Soon I knew that I needed to stay
after we switched to a plant- I knew that I away from junk food in order to
based diet after needed to stay away achieve long term sustainable
watching the documentary from junk food in weight loss and health. In
“Forks Over Knives”. order to achieve October 2016, after spending a
I lost 25 pounds in the first 6 long term and weekend in Portland with three
months of eating plant based. sustainable weight inspiring women (Heather, Chef
But I gained that 25 pounds loss and health. AJ and her bestie Shayda) with
back after discovering processed an unwavering commitment to
vegan products and vegan junk food. When the healthy eating, I was finally ready to face the reality
scale tipped 200 again I decided to put an end to that I had a junk food addiction, and that I was stuck
my ever expanding body – I got back down to 171 in the pleasure trap – I used food for pleasure rather
between January and August 2014 by restricting than nourishment.
calories (a.k.a. whining to my husband every night Back at home, I weighed myself for the first time
that "I'm still hungry".) in months. I was almost 210 pounds! I was ready
That summer, I found this slim and vibrant woman for change. I made it through the holiday season
on YouTube who goes by the name of Freelee the without eating junk, thanks to High Carb Hannah’s
Banana Girl. I binged-watched her videos, fascinated Lean & Clean meal plan. I managed to lose 7 or
by her ability to eat endless amounts of fruit, rice so pounds during the most tempting junk-filled
and potatoes. I started following her Raw Till Four time of year!
way of eating: fruit for breakfast and lunch, then I had been wanting to do a potato-diet challenge
a cooked carb-rich low fat meal for dinner. That's for a couple of years but was afraid to try it – the
when I started a YouTube channel to document fear of failure held me back. The previous year I
my health journey. I felt great on this lifestyle and watched High Carb Hannah do a 30-Day Potato
I looked leaner but I never really felt satisfied from Cleanse where she ate only potatoes and veggies
12 The Potato Reset
my story
and that same year, “Spud Fit” Andrew Taylor ate order of what was best for my digestion. In eight
only potatoes for the whole year. In February 2017, months I have lost over 33 pounds, eating a lot of
I decided to take on the challenge and do an all- potatoes. This is the first time in a very long time
potato diet for the entire month and shared the that I've been in the 160s.What amazes me is that I
experience on YouTube. lost 33 pounds without counting
The reason I chose to start calories or feeling deprived. And
with potatoes-only was because What amazes me most importantly, I reset my
I didn’t like vegetables unless is that I lost 33 taste buds and improved my
they were hidden in a recipe pounds without relationship with food. I went
and drowned in sauce. Adding counting calories or from hating most vegetables
vegetables would have led to feeling deprived. to tolerating vegetables! Do I
quitting real fast. slip up and eat processed food?
I hoped that eating potatoes Sometimes, but I rarely overdo it
for a month would reset my taste buds enough to and it’s not as enjoyable as it used to be.
tolerate more veggies. And it worked! For the first
time in my life, at the age of 41, I was able to eat You will be amazed how much better real
broccoli without gagging. For the 2nd and 3rd food tastes after following the guidelines in
months I added vegetables along with my potatoes. this book. I have another 30 or so pounds to
By the fourth month I was slowly incorporating go and plan to get there with the power of the
more whole plant foods such as fruit, rice and potato. I’m so excited to have you join me on
quinoa. Then later small quantities of nuts and this journey!
seeds and lastly, lentils and beans – I did this in
Connect with Me
Website: facebook.com/ youtube.com/c/ Instagram:

thepotatoreset.com potatowise potatowisdom @potato.wisdom
Get R eady to R eset! I feel like
a new potato
READY TO GET STARTED? It's just like planning a party, a potato party! I already!
want you to get excited about this and most importantly I want you to be
prepared. Decide on a start date and time frame that is doable for you, set goals,
tell everyone and maybe even find a potato buddy spuddy. Let's get our potato
sacks on and hop down the path to resetting!
Set Goals Take Measurements & Photos

Seeing the scale going down is exciting, but there is A day or two before your start date, take some
so much more to the Potato Reset than weight loss. full-body, “before” photos (front, side, and back) with
We can get so wrapped up with the numbers that as much skin as you’re comfortable showing – per-
mini-victories don’t get the attention they deserve. haps wearing a sports bra and shorts or a tank top
and cropped tights.
These mini-victories can be pivotal in keeping us
motivated when the number on the scale isn’t Next, take your measurements and write them
moving. I encourage you to write a list of non-scale down. Here’s what I’ve been measuring: neck, bust,
goals you would like to achieve while on the Potato below bust, waist (smallest part), belly button area,
Reset and check in with your list each week. hips, thighs, knees, calves and ankles. Measure as
much or as little as you like. And if the scale is not
Examples:
a problem for you, weigh yourself first thing in the
• This tummy bloat has got to go
morning on your first day.
• Get rid of junk food cravings
• Stop nighttime snacking
• Reduce medication
• Clear up acne
• Be able to say “no” to Mom’s baking
• Improve my relationship with food
• I want my clothes to fit better
• Reduce joint pain
• Sleep better
• Learn to love vegetables
• Have more energy
• Be naturally drawn to healthy food
• Improve my cholesterol
• Improve blood pressure
14 The Potato Reset

Get ready!
o m g... ve H ell s ye s!
w e c an ?h?a Lo o k at th e s e
frie s nach o ch e e ze
frie s! Get Inspired
Find a potato diet veteran who inspires you by
searching the keyword #spudfit #potatodiet
#potatoreset #potatocleanse on Instagram. Or do
a YouTube search for "potato diet" "potato reset" or
"potato cleanse". Some of my favorites on YouTube
are Spud Fit Andrew Taylor, Debt Free Dayna, High
Carb Hannah, Jordon Shrinks and Potato Wisdom
(I can toot my own horn, right?). One of my
inspirations on Instagram is @potatisprojektet - go
say hi and tell her that @potato.wisdom sent you!
Tell Everyone
Mark your start date on the calendar and begin to Buy a 10-lb Bag of Potatoes
mentally prepare yourself. Tell everyone you live During the week before your official start date get
with that you’re doing a little potato experiment yourself a 10-lb bag of potatoes and divide it into
and what it’s all about. This will help them un- 10 equal parts. Now you know what a pound of
derstand what you might need from them to get potatoes looks like. Eat a potato meal everyday, try
through this. For me, telling everyone who was out the recipes, and see how many meals a 10-lb
willing to listen made me want to follow through bag lasts you. This should give you an estimate of
and complete my challenge. Share your daily meals how many pounds you eat per meal and how many
on InstaGram or YouTube if you’re up for it – be sure potatoes you should buy for the first week. During
to use the hashtag #potatoreset so we can all find my potato diet, I ate around four pounds of
each other. potatoes per day (28 lbs of potatoes per week.)
Find a Spuddy
Your best-case scenario is to find a local buddy, such
as a friend, coworker, or family member to do this
with you. If that’s not possible, I recommend you
share your experience online and perhaps even find
an accountability partner through social media. I
personally met a lot of “spuddies” through Instagram
just by sharing my potato photos. There are over
14,000 potential spuddies in my Facebook group:
facebook.com/groups/thepotatodiet
What is the Potato R eset ?
THE POTATO RESET is essentially the Potato Cleanse, re-branded, to better
Power to
describe what this plan is about. The Potato Cleanse made it’s debut in the Potato!
January 2016 when High Carb Hannah decided she wanted to do a mono diet
– sometimes known as an “island” diet, where you eat only one kind of food for
set amount of days. The most popular mono diet is “Banana Island”. Hannah chose
potatoes because she knew they are one of the most nutrient dense and satisfying
foods on the planet which makes them ideal for weight loss. To make the plan more
interesting and nutrient dense she added in non-starchy vegetables.
More of a Reset than a Cleanse The Basics

I chose to name this book The Potato Reset because While on the Potato Reset plan we only consume
it’s not a cleanse in the traditional sense — we aren’t potatoes, sweet potatoes, non-starchy vegetables,
juicing, water fasting or taking herbs to clean out spices and plant-based sauces. We avoid overt fats
our digestive tract, and it’s not a quick fix, like many such as oil, butter, cheese, sour cream, mayo, nuts,
cleanses are intended to be. The term “cleanse” seeds, avocado and even tofu. We avoid beans,
brings back memories of herbal cleanses I’ve done lentils and other legumes. See page 19 for a full list of
in the past, the kind that evoked sudden exorcisms foods allowed on the Potato Reset.
of all the evil that lay dormant in my colon. While The following are some of the questions I hear on a
this plan may have a gentle cleansing effect on regular basis from people who want to know more
your colon, it’s not likely to lead to sudden trips to about the specific process that went into designing
the bathroom. this plan.
The Potato Reset helps to reset your taste buds, reset
your relationship with food, and reset your ability Why Potatoes?
to trust your hunger signals. This plan is for anyone Potatoes are satisfying, versatile, full of minerals
who wants to lose weight in a healthy way without and vitamins, rich in fiber and even provide more
calorie counting or feeling restricted and hungry all than enough protein. They are the perfect food for
the time. It's also for those who want to stop weight loss and who doesn't love potatoes?
obsessive calorie counting, those who want to learn "One 5-ounce baked potato has 150 calories. An
to trust their body again and those who want to get active man may burn 3000 calories a day and a
a handle on their junk food addiction. woman 2300 calories a day. That means the man
would have to eat 20 potatoes and the woman 15
potatoes or they would lose weight. That’s 5 to 7
large potatoes per meal, three times a day – a big
16 The Potato Reset

What is this?
dent in even the hardiest appetite – especially hunger really wasn’t hunger: it was either boredom,
considering potatoes are among the most hormones, stress, or lack-of-sleep hunger. In other
satisfying of all foods." – drmcdougall.com words I was eating to satisfy cravings, not to satisfy
actual hunger. A very simple way to test if you’re
Why Low Fat? experiencing hunger or cravings: does a plain
The plan purposely excludes overt fats, meaning potato or vegetable sound good to you in that
no added fats. That means no oil, butter, cheese, moment? If the answer is no, you’re not hungry.
sour cream, nuts, seeds, avocado and tofu. There is a Several times during my first week on the potato
small amount of naturally occurring fat in all vegeta- diet I thought I felt hungry, but wanted something
bles, and unless you have very little fat left on your other than a damn potato — “I don’t want a pota-
body you need not worry about missing out on to I want something else!”— but soon, fruit never
essential fatty acids. The reason for this is because looked more appealing and beautiful in my life.
fats are calorically dense and not as filling as non-
starchy vegetables and potatoes. Eating low-calorie What About Beans, Rice and Quinoa?
dense foods allows us to fill up and feel satisfied Why are these healthy foods not included on the
without having to worry about over consuming plan? While all these foods are healthy, the simple
calories. This means you can trust your body to eat reason they are not included is because this is the
the right amount of food without having to weigh, potato diet and not the bean/rice/quinoa diet.
measure and count calories! Just because a food is excluded from this plan
does not mean it’s “bad”, it just didn’t make the cut.
Why Minimize Salt & Sugar? I encourage you to incorporate these foods into
There is a reason why restaurant food is extremely your diet after the Potato Reset.
high in sodium, because it tastes great and keeps us If potatoes cause stomach upset for you, peeling
coming back for more. We want to under- your potatoes and experiment with different
stimulate the taste buds so that we eat to natural varieties. It may mean all you eat is sweet potatoes
satiation. We achieve this by keeping salt and sugar and golden potatoes.
to a minimum. This allows your tastes to reset and
actually taste the actual food. I was amazed when Does This Plan Require a Lot
I began to enjoy oven baked fries without any of Exercise?
sauce, salt or seasonings. And even more amazed Absolutely not. If you are currently sedentary I
when some of my favorite junk foods no longer suggest adding in some light exercise such as
tasted as good as I remember, some even caused walking and/or yoga. For the first couple of months
me to feel nauseated after a few bites. I was only walking around 20 minutes per day,
occasionally 40 minutes. If you’re already active,
Am I Hungry or Craving? continue with your regular exercise routine if it’s not
The magical potato is responsible for teaching me rigorous (such as training for a marathon).
the difference between real hunger and cravings. I
realized that for most of my life, what I thought was
Potato R eset Guidelines I am the
POTATOES ARE THE STAR OF THE SHOW and your main source of calo-
official
ries. Some of the most common varieties include russet, white, yellow and red.
And of course we can’t forget the sweet potato and many varieties available
Glamtato!
from yellow to orange (typically called yams) to purple. No other starchy foods are
allowed – no corn, beans, rice, or grains. You can have as many non-starchy
vegetables as you like (see list below). You can eat the potatoes any way you like –
mashed, baked, hash browns, potato pancakes, fries, soups, stews, etc. Be creative!.
You can also eat potatoes only, if you wish.
Condiments Drinks & Liquids

Homemade sauces are the best, because you can For hydration your best bet is water, you may also
control how much sodium and sweetness goes have unsweetened sparkling water and herbal tea. If
into it. But don’t stress if you can’t make your own, you can’t stand to drink plain water add fresh lemon
just don’t drench your taters in store-bought juice, lime juice or sliced cucumbers to your water.
sauces, as they tend to be high in sodium and Coffee and caffeine teas are permitted
processed sugar. but please avoid using sweeteners and dairy –
I recommend a small amount of unsweetened
Avoid heavily processed sugars and artificial sweet-
non-dairy milk such as unsweetened almond milk
eners. One exception to the rule, to keep you sane
in place of milk/creamer.
while you wean off sweet cravings, you can use
100% pure maple syrup or date syrup/puree – two For potato mashing and soups I recommend
tablespoons max per day – preferably as part of a having on hand unsweetened non-dairy milk and
sauce recipe and not straight-up. For sauce shop- low sodium or no-salt-added vegetable broth.
ping tips and recipes see pages 30 - 35.
Unlimited Non-Starchy Veggies

Spices
If you love veggies, eat as much as you want from
Use as much salt-free and sugar-free spices and
this list. Winter squash is not on this list due to their
herbs as you’d like. And because every vegan will
starch content. No offense intended to the winter
ask: yes, you can use nutritional yeast flakes.
squashes of the world, they are very healthy, but if
Use salt sparingly, sprinkle on your food after you’re not a potato, you didn’t make the cut, sorry!
cooking – do not cook with salt. For spice
shopping tips, homemade herbal salt and
spice blend recipes see pages 28 - 29. TIP: Eat only when hungry and just enough that
you feel satisfied. You should feel comfortably full
but not stuffed.
18 The Potato Reset

THE POTATO RESET
Guid elines at a Glance unlimited

POTATOES DRINKS
Any variety such as red, yellow, gold, white, Water, unsweetened soda water and herbal
russet, sweet, purple, yams, etc. Eat until tea. To flavor to your water try adding
satisfied but not uncomfortably full. sliced cucumbers, fresh lemon or lime.
NON-STARCHY VEGE TABLES

Artichoke Cabbage Kale Rutabaga
Artichoke hearts Carrots Kohlrabi Spinach
Arugula Cauliflower Leeks Sprouts
Asparagus Celery Mushrooms Summer Squash
Baby Corn Collard Greens Mustard Greens Sugar Snap Peas
Bamboo Shoots Cucumber Okra Swiss Chard
Bean Sprouts Daikon Onions Tomato
Beets Eggplant Pea Pods Turnips
TIP: load up on the Brussels Sprouts Green Beans Peppers Water Chestnuts
veggies to speed up Broccoli Hearts of Palm Radishes Yard-Long Beans
weight loss! Bok Choy Jicama Romaine Zucchini
limited avoid
Homemade sauces, fat-free condiments with the

least amount of sugar & sodium, maple or date syrup Oil, nuts, seeds, avocado, dairy products such as
(max 2 tbsp per day), unsweetened non-dairy milk, milk/butter/cheese/sour cream, eggs, meat, fish,
coffee, black tea, kombucha and green tea. processed sugar and artificial sweeteners.
You can download and print this

page by itself by clicking here! thepotatoreset.com 19
Tip s for Success I feel like
a new potato
TOP TATER TIP! Always have leftover cooked/baked potatoes in the fridge! already!
You can eat them cold in a pinch, or you can easily shred them into hash browns,
make smashed potatoes or wedges, and reheat until crisp! See the batch cooking
section on page 36 for more information how to batch cook.
Journal Your Experience Do I Need to Weigh My Potatoes?

In addition to writing out a list of goals, I encourage Not on a regular basis, no. The only reason I'd ever
you to keep a journal of your Potato Reset experi- suggest weighing your potatoes is so you know
ence. It doesn’t have to be meticulously detailed; how many pounds you need to purchase. And it is
simply writing out a short summary of how your day kind of fun to brag to family and friends that you ate
went would be sufficient. Note any changes in your so many pounds of potatoes and lost weight!
cravings, emotions, energy, or anything from your I weighed my potatoes a couple of times because
goals list that may be improving. everyone wanted to know how much I ate in a day,
which turned out to be approximately 4 lbs.
Control Your Environment
You can’t always control what temptations may be Do I Need to Count Calories?
lurking outside your home, but you can create a safe Definitely not. One of the primary purposes of this
zone inside your home. Create a “safe zone” in your way of eating is to learn to trust your body again
fridge and pantry (or a drawer/cupboard). Better yet, (and for your body to trust you!). If you have a
if you can pull it off, make your entire kitchen free of history of calorie-counting and this idea gives you
non-potato-cleanse foods except for ONE area that stress, please consider weaning yourself off
only your family has access to (locked perhaps?). gradually. You will be eating one of the most
satisfying foods on the planet—full of minerals and
Get Organized vitamins. It’s very difficult to overeat on potatoes.
Organize your dry spices and your fridge so that Eat until satisfied but not uncomfortably full.
it’s easy for you to throw together something tasty.
I have easy access to all my spices, plus I have an Go Easy on the Sauces
area of the fridge just for me: where I keep my Stick with fat-free, vegan sauces—preferably low-
lemons, homemade sauces, and mustard. Keep sodium and homemade. Avoid drenching your
tempting foods out of your house if possible or in an potatoes in sauce, especially store-bought sauces.
area that you can't access. It’s best to dip your potatoes into the sauce or dip
your fork into the sauce first, rather than pouring it
20 The Potato Reset

success tips
all over your potatoes. Sauces add calories that are unsweetened iced tea, soda water with lemon, or
not filling plus they can overstimulate your taste a bottle of kombucha. If your destination is a hotel
buds, increase appetite, and potentially cause you to room, bring a rice cooker and a George Foreman
eat beyond satiation. grill if you can, or try to get a hotel room with a
microwave.
Dining Out
Look up menus online, or call and ask what they Accommodations with a Kitchen
have available. A baked potato without oil, butter, or The best case scenario is to find accommodations
salt is ideal. If it’s a social function where you don’t with a kitchen. Airbnb are great as many come
have a choice eat before you go and order a garden equipped with a full kitchen. Some hotels have
salad without dressing. Bring your own dressing or kitchenettes with a microwave, sink and mini-fridge.
ask for mustard, balsamic vinegar, and lemon or lime
to whip up your own dressing. Remind yourself that When in Doubt, Eat Whole Plant Foods
you’re here for the people and not the food. Travel doesn’t always go as planned. Be mentally
prepared to allow for other foods in a pinch. Also,
know that it is okay to skip a meal if you can’t find
Travel Tip s something suitable. If you must “cheat” on the

Potato Reset, you are better off eating fruit or other
whole plant foods instead of something junky.
Traveling by Air
Here’s some meal ideas for when you’re in a sticky
At the airport, there are many temptations of fast
situation:
food and junky snacks that can suddenly make
your potatoes seem boring. I traveled a few times • Baked Potato: The ideal situation would be a
while potato dieting and baked baby potatoes are baked potato and a garden salad with mustard
hands down my favorite little travel gems. If you can or balsamic vinegar.
actually make oven-baked potato chips and manage
• Oatmeal: When flying, I always like to pack quick
to pack them without eating them first, they make
oats and sometimes dried fruit. You can find a
an excellent travel companion, as well. Pack a really
coffee shop just about anywhere; just ask for hot
tasty sauce in a small leak-proof container – as long
water plus an extra cup. Bam, you have oatmeal!
as it does not exceed the allowed size for liquids.
I never travel without oats.
Traveling by Car • Rice & Veggies: I’ve had success at several Asian
The best part about traveling by car is that you have restaurants by asking if they are able to make plain
the ability to pack a cooler. I suggest bringing Potato steamed rice and plain steamed veggies without
Salad, some oil-free baked chips, baked potatoes, salt or oil. Add a little hot sauce or Thai chili sauce
fresh cut veggies, your favorite reset friendly sauce if needed.
and something fun to drink, such as homemade
Potato Cuts
Steak fry skinny fry normal fry crinkle fry
wedge chip cubed quartered
hasselback shredded rounds

22 The Potato Reset page by itself by clicking here!
Veggie Cuts
cubed
sliced
minced
Diced
julienne
chopped

Helpful Kitchen Tools Potatoes.
ALL YOU REALLY NEED ARE THE BASICS: soup pots, vegetable scrubber, Knife.
baking sheets, potato masher, a sharp knife, cutting board, oven and parchment
paper. Please don't feel that you can't do this without fancy kitchen tools. Even
Fire.
if all you have is a microwave or a camping stove and soup pots: you can do this!
Check your local second hand shops for small appliances such as indoor electric grills
like the George Foreman, waffle makers and toaster ovens. For links to all my favorite
products go to kit.com/jeannineelder
5 6
24 The Potato Reset

helpful tools
11
10
MUST HAVES: NICE TO HAVE:

1. Vegetable Scrubber 7. George Foreman Grill,
2. Soup Pots Waffle or Panini Maker Links to all
3. Parchment Paper
4. Baking Sheets
8. Air Fryer
9. Immersion Blender
products here
5. Potato Masher 10. High-Powered Blender kit.com/jeannineelder
6. Sharp Knife 11. Pressure Cooker
Meal Plan Guidelines Potatoes
THIS MEAL PLAN is to give you ideas on how to structure your meals. You AL L DAY!
don’t have to follow it exactly. You may find yourself only hungry for two meals a
day if you eat large meals like myself. Go with whatever works for you.
Remember, eat when you are truly hungry and eat until satisfied – you should
never feel uncomfortably full.
Preparing Breakfast Dinners for Busy People

You won't see smoothies, toast, cereal and super Some of the recipes can seem time consuming to
quick breakfast ideas here. But I've picked out the those who literally have no time to spare. If this is
quickest of the bunch. It literally takes me two you I suggest you make it a priority to batch cook at
minutes to shred a few leftover baked potatoes and least once per week. One hour in the kitchen on a
throw it in the oven or on the George Foreman grill. Sunday can set you up for the work week.
I could honestly eat crispy hash browns every day! Fill your oven with baked potatoes, get a large pot
Another quick meal is Crispy Smashed Potatoes – full of diced potatoes boiling and in another pot
slice a leftover baked potato in half and smash it cook up a hearty potato soup.
down with a fork, bake it until crisp. Done! While my Once everything is cooled, store in airtight
potatoes are cooking I get ready for my day. containers in the fridge. Recipes like Oven Baked
Fries can be swapped out for wedges that you make
Packing a Lunch from leftover baked potatoes. Simply take your cold
For this meal plan, I was mindful of those who have baked potato, slice it into wedges, season and bake
to pack their lunch for work or school. Five out of until crisp.
the seven days include portable meal ideas that are
either okay to eat cold or can easily be reheated.
You will see I chose soups, fresh-cut veggies, salad TIP: Always have a back-up plan when trying a new
greens, and potato salad. If you don't have access recipe. It can take a couple of attempts to master the
to a microwave (or you don't like microwaves) just perfect oven-baked fries, hash browns, and grilled
potato cakes.
heat up your soup and steamed veggies at home
and store in a thermos to keep it warm. Potatoes can NOTE: It's better to have too many potatoes than
always be eaten cold. It may be boring but this plan not enough, you can always batch-cook potatoes
isn't meant to be exciting. before they go bad.
26 The Potato Reset

Meal Plan
7 Day Meal Plan
BREAKFAST LUNCH
Creamy Potato
DINNER
Grocery L ist
Leek Soup Oven Baked Fries PRODUCE
French Toast Sticks over a large leafy • 10 lbs russet potatoes
Herbal tea Cold baked potato green salad • 5 lbs yellow potatoes
with Smoky Sweet • 5 lbs red potatoes
House Dressing 2.0 • 4 medium sweet potatoes
Mustard Dip
• 3 or more servings of
veggies for steaming
Creamy Potato Creamy Potato • leafy salad greens
Crispy Smashed
Leek Soup Leek Soup • 2 lbs broccoli crowns
Potatoes
Potato Chips • 1 container of baby spinach
BBQ Sauce Celery & carrot sticks • 1 small head cauliflower
with No-Honey Steamed veggies • 1 bunch celery
Steamed veggies Mustard Dip & Unicorn Dust • 2 lbs carrots
• 1 small cabbage
• 1 bulb of garlic
Pakoras • 1 bunch green onion
Crispy Hash Potato Salad over • 1 bunch leeks
Browns a bowl of salad greens Roasted Broccoli • 2 small sweet onions
Smoky Sweet • 2-3 each lemons & limes
BBQ Sauce House Dressing 2.0
Mustard Dip CONDIMENTS
• 2 small cans tomato paste
• 1 bottle of molasses
• 1 can fire roasted tomatoes
Crispy Grilled Potato Salad Oven Baked Fries • 6.5 cups (52 oz) no-salt-
Potato Pancakes over a bowl of over a large added vegetable broth or
salad greens leafy green salad vegetable bouillon
Marinara Sauce • 1 can diced tomatoes
House Dressing 2.0 House Dressing 2.0
• 1 jar strained tomatoes
• stone ground mustard
• dijon mustard
• maple syrup
Smoky Sweet Boiled Taters n’ Dill Veggie Soup • balsamic vinegar
Potato Rounds • white vinegar (optional)
Steamed veggies Roasted Rosemary • Braggs Liquid Aminos or
No-Honey & Unicorn Dust Garlic Potatoes Coconut Aminos (optional)
Mustard Dip • liquid smoke (optional)
SPICES
• potato starch
Veggie Soup • nutritional yeast
Broccoli Tots Chili Cheeze Fries
Roasted Rosemary • garlic powder
Unsweetened over a large bowl • onion powder
Garlic Potatoes of romaine lettuce
Ketchup • smoked paprika
(reheat leftovers)
• cumin powder
• yellow curry powder
• garam masala
• tumeric
Potato Rounds Broccoli Cheddar Creamy Mashed • Italian seasoning
Soup Potatoes • dried dill
Amazing Cheeze • dried basil
Sauce Crispy Smashed Golden Gravy • dried rosemary
Potatoes
• cayenne (optional)

Spice Up Your Taters!
IT’S EASY TO ADD FLAVOR to your potatoes without the oil, fat and salt you
Spice me
may be used to. There are many commercial spice blends available, but I find up baby!
most to be filled with preservatives and salt. You are welcome to use salt, but use
it sparingly and don’t cook with it – instead, salt the top of your food just before
you eat it so you won’t need as much and you have more control of your sodium intake.
Below are some store-bought options, and on the next page are some homemade spice
blend recipes to spark your culinary creativity!
Spice Shopping Tip s
Salt Substitutes Salt-Free Seasoning Blends

Finding a reduced-salt or sodium-free salt Mrs. Dash Original and Kirkland’s No-Salt Seasoning are
substitute such as Herbamare is a great way similar in taste, in my opinion. Neither are my favorite,
to wean your palate off salt. Many of these but I know a lot of people who love both. Benson’s Table
are available in health food stores or online Tasty also has many flavors available and is by far my
shops such as Amazon and Vitacost. favorite, though not as easy to find.
Read the Ingredients

Always check the ingredients list on
every packaged product you purchase.
Watch out for salt, sugar and oil!
Recently, I was surprised to learn that
some brands of vegetable bouillon
cubes contain oil.
salt no salt
28 The Potato Reset
Spice guide
Spice Blend R ecip es
THESE HOMEMADE blends are a great way to save money over store-bought spice blends. Other than
the Salt Alternative, I have not specified how many servings you will get out of each spice blend because the
amount you use will depend on how you are using it. Most of these blends last three or more batches of fries
but if you’re sprinkling a little into your hash browns it will last much longer. Typically, one baking sheet full of
fries will need 2 teaspoons worth of spices.
Salt Substitute Simple Indian French

¼ cup sea salt 1 tsp mild yellow curry powder 1 tbsp thyme
2 tbsp dried parsley 1 tsp onion powder 1 tsp garlic powder
½ tsp onion powder ½ tsp rosemary
½ tsp garlic powder ½ tsp oregano
½ tsp oregano Indian ½ tsp Herbs de Provence
½ tsp rosemary 1 tsp garam masala
½ tsp thyme 1 tsp mild yellow curry powder
½ tsp sage ½ tsp ground ginger Caribbean
½ tsp basil ¼ tsp nutmeg 2 tsp allspice
½ tsp celery seed ¼ tsp paprika 1 tsp ground ginger
½ tsp marjoram ¼ tsp turmeric 1 tsp garlic powder
½ tsp dried kelp 1 tsp onion powder
½ tsp cinnamon
Place all ingredients in a food Taco Seasoning ¼ tsp nutmeg
processor or blender and blend 2 tsp chili powder ¼ tsp cloves
until fine. Store in an airtight 1 tsp cumin
container. If your goal is to wean 1 tsp garlic powder
off salt, reduce amount of sea salt 1 tsp onion powder Mediterranean
in each batch you make. 305mg of ¼ tsp oregano 1 tsp oregano
sodium per ¼ tsp servings – makes 1 tsp rosemary
92 servings. 1 tsp thyme
Spicy Cajun 1 tsp cardamom
2 tsp smoked paprika
Unicorn Dust 1 tsp garlic powder
¼ cup nutritional yeast 1 tsp onion powder BBQ
1 tbsp garlic powder ½ tsp black pepper 1 tbsp onion powder
1 tsp onion powder ¼ tsp cayenne pepper 1 tbsp smoked paprika
1 tsp chili powder
Crush into a fine powder with a
1 tsp Herbamare or other
mortar & pestle or coffee grinder.
Sprinkle on steamed veggies!
Ranch salt alternative
1 tbsp dried parsley ¼ tsp ground ginger
1 tsp dried dill ¼ tsp garlic powder
1 tsp garlic powder ¼ tsp dried thyme
1 tsp onion powder ¼ tsp black pepper
Your Guide to Sauces
WHETHER YOU'RE INTO making homemade sauces or just want to keep Take me
it simple with store-bought, this guide to sauces will have you covered.
Homemade is ideal but if you’re not up for making homemade sauces or find
for a dip!
yourself in a pinch, use this saucy shopping guide as a reference. In general
you want to look for the lowest sugar and lowest sodium version you can find. The
reason for this is that the potato reset is meant to reset your taste buds and calm
the junk food cravings. Salt and sugar tend to stimulate the taste buds, we want to
underwhelm the taste buds. We’re also going to avoid anything with dairy and oil
– both very calorically dense.
Sauce Shopping Tip s my favorite

mu stard!
Ketchup Mustard
If your grocery store only has one type of My go-to is Westbrae
ketchup, don’t sweat it, just do the best you Natural’s No Salt Added Stone
can. You can turn down the salty sugary Ground Mustard. You can have
intensity by diluting it with any of the as much of it as you want as
following: water and no-salt-added tomato it’s free of sugar and salt! If you
paste, strained tomatoes or blend with no- find it too bland you can always
salt-added canned diced tomatoes. mix half and half with regular
salted stone ground mustard. If
BBQ Sauce you prefer classic yellow mustard, go with the
Woah! Hold on there partner, BBQ lowest sodium you can find. For a honey
sauces are loaded with sodium! Most mustard substitute, mix 3 to 1 mustard and
are around 250 mg per two table- 100% pure maple syrup.
spoons while compared to 160 mg for
ketchup. So what’s a BBQ sauce lover to Maple Syrup
do? Avoid high fructose corn syrup and Look for 100% Pure Maple syrup, none of that
go for the one with lowest sodium and imitation stuff (sorry Aunt Jemima). Another
sugar you can find. You can turn down option is date syrup or home made date paste.
the salty sugary intensity by diluting your This is only for using in sauce recipes and not
BBQ sauce in some water and no-salt-added intended as a dip on it's own as it can be very
tomato paste. overstimulating and trigger cravings.
30 The Potato Reset

Sauces & dips
Vinegar Salsa
Have you ever had malt vinegar on french fries? Salsas are great because they are easy
Depending on where you grew up, it might to find just about anywhere! I rarely
sound odd but you never know, you just might come across salsas with added oil
like it. It's good to have on hand balsamic or but always double check the ingre-
apple cider vinegar for use in salad dressing dients. Just to be consistent with the
recipes. Balsamic is sharp while apple cider plan, avoid salsas with beans and
vinegar is mild and slightly sour. Balsamic vinegar corn – which are both starches. Get
can be a lifesaver for someone with a sweet tooth the lowest sodium and lowest sugar
or an aversion to veggies – roast some veggies in version you can find. To dilute the
a good quality balsamic and the result is sweet saltiness of your salsa, mix a 1 to
and crunchy. If you can find a balsamic vinegar 1 ratio of salsa and no salt added
with 4% acidity, it's worth the extra money. diced or crushed tomatoes.
Napa Valley Naturals Grand Reserve has 4%
acidity and highly recommended by Chef AJ. Creamy Sauces
Sorry, there's nothing I can personally
Soy Sauce recommend that meets the guidelines of the
Soy sauce is very high in sodium and not Potato Reset other than making your own. See
to be used on it's own. I've only included it here Potato Ranch Dressing on page 34)
because it's included in a couple of gravy recipes
in this book, but is not required. Bragg’s Liquid Pickled & Fermented Veggies
Amino’s is my soy sauce of choice, it’s lower in Add flavor and texture to your potatoes with
sodium than most soy sauces and it’s Non-GMO. dill pickles, banana peppers and sauerkraut.
Alternatively you can use coconut aminos, Just keep in mind most are high in sodium so
reduced-sodium soy sauce or miso paste. keep it minimal.
Hot Sauce Other

Many hot sauces are high in sodium, If your sauce is not on the list, check the
but if you’re a hot sauce fan you know ingredients: avoid if it has oil, dairy or any
that a little goes a long way. If you are animal ingredients. Proceed with caution if it’s
hot for hot sauce just cut it back a little. high in sodium or sugar – be creative and think
Or if you can, get your hands on some of ways to dilute it.
Trader Joe’s Chili Pepper Sauce, go
to town on it because it’s sodium
T a te r DIP BUT DON’T DRENCH!
free. For me, spicy hot is out of the
question, I always want something
T ip ! Place your store-bought sauce
into a small dipping bowl to
sweet after eating spicy food. avoid overdoing it.
I found this online

by goog ling "no sodium
hot sauce"
House
Dressing 2.0
Salsa
fresca
Nacho
cheeze
BBQ Sauce
N o-h
Mu staorney
d
Potato
Ranch
Unsweetened
ketch up
32 The Potato Reset

Sauces & dips
Homemade Sauces
Simple Salad Dressing Unsweetened Ketchup
2 tbsp nutritional yeast ¼ cup strained tomatoes (no salt added)
2 tbsp balsamic vinegar (4% acidity, if possible) 1 tbsp white vinegar
1 tbsp mustard ½ tsp onion powder
1 lemon or lime, juiced ½ tsp Italian seasoning
1 tbsp maple syrup
Stir until smooth. If you’re just starting out and this
1 tsp Bragg’s Liquid Aminos or coconut aminos
tastes really bland to you, try adding a pinch of salt.
Whisk together. Stores well in fridge for 3 days.
Curry Ketchup
Chef AJ’s House Dressing 2.0 2 6oz cans tomato paste
2 tbsp reduced balsamic vinegar 1 cup water
2 tbsp lime juice 1 tsp onion powder
1 tbsp no-salt-added stone ground mustard 1 tbsp maple or date syrup
1 tbsp lemon juice
Chef AJ’s easiest dressing; just stir together and
1 tbsp apple cider vinegar
enjoy on vegetables and salads. Find Chef AJ at:
eatunprocessed.com 1 tsp curry powder
Blend in a blender or whisk together until smooth.
No-Honey Mustard Dip

2 tbsp dijon or stone ground mustard Hot Sauce
1 tsp pure maple syrup 1 roasted red bell pepper
Stir together and enjoy! Feel free to experiment (if you get this in a jar make sure oil-free)
with different types of mustard. 1 tbsp rice vinegar or apple cider vinegar
1 clove garlic
¼ tsp chipotle powder
Smoky Sweet Mustard Dip ¼ tsp smoked paprika
2 tbsp mustard, any kind ¼ tsp onion powder
1 tsp pure maple syrup Blend in a blender until smooth.
¼ tsp liquid smoke or smoked paprika
Stir together and enjoy! Once again, you can
experiment with different types of mustard.
Homemade Sauces
Marinara Sauce Salsa Fresca
1 14-oz can fire roasted tomatoes 2 14-oz cans of fire-roasted diced tomatoes
1 tsp balsamic vinegar ½ small organic sweet onion, chopped into quarters
1 tsp pure maple syrup 2 cloves of garlic
1 tsp Italian seasoning 1 jalapeno, seeded
¼ tsp liquid smoke, optional 1 tbsp cumin
½ cup fresh cilantro leaves, finely chopped
Blend all ingredients in blender until smooth.
1 lime, juiced
Put all ingredients in the blender except the
BBQ Sauce tomatoes. Blend on the lowest speed until everything
¾ cup tomato paste (5.5 fl oz / 156 mL) is chopped well.Then, add the tomatoes and pulse a
½ cup water few times until the desired consistency is achieved.
1 tbsp maple or date syrup (optional)
1 tbsp molasses Nacho Cheeze Sauce
1 tbsp liquid smoke BY HIGH CARB HANNAH
1 tbsp mustard 2 small red potatoes, quartered
½ tsp garlic powder ½ small white onion, peeled
½ tsp onion powder 1/4 cup of the potato cooking water
½ tsp smoked paprika ½ red bell pepper
½ cup nutritional yeast
Stir until smooth.
1 tsp onion powder
1 tsp garlic powder
2 tbsp salsa
Potato Ranch 1 tbsp hot sauce (optional)
1 medium boiled potato
salt to taste (optional)
¼ cup unsweetened almond milk
2 tbsp lemon juice Add potatoes and onion to a pot and cover with water.
1 tbsp apple cider vinegar Bring to a boil, reduce heat to simmer and cook until
1 tsp onion powder soft. With a slotted spoon remove onion and potatoes
½ tsp garlic powder from water and transfer to a blender. Add red pepper,
1 tbsp dried parsley nutritional yeast, garlic powder, onion powder, salsa,
1 tsp dried chives hot sauce and 1/4 cup of the cooking water. Blend until
smooth. Add water if needed. More of Hannah's
Place all ingredients, except for the dried
recipes: rawtillwhenever.com
parsley and dried chives, in a blender and
blend until smooth. Stir in the dried
herbs and serve.
34 The Potato Reset

Sauces & dips
Amazing Vegan Cheeze Sauce Creamy Mushroom Gravy

BY CHUCK UNDERWOOD ½ medium yellow or white potato, quartered
3 medium Yukon gold potatoes or 1/2 cup potadough
2-3 large carrots 1 cup no-salt-added vegetable broth
½ cup potato water 1 tbsp nutritional yeast
¼ cup nutritional yeast ½ tbsp Bragg’s Liquid Aminos, coconut
2 tbsp nutritional yeast (in addition to above) aminos or low sodium soy sauce (optional)
2 tbsp lemon juice ¼ tsp onion powder
1 tsp apple cider vinegar ½ tsp garlic, minced
1 tsp salt (optional) 6 brown mushrooms, chopped
½ tsp onion powder 2 tbsp Italian seasoning
½ tsp garlic powder ½ cup unsweetened non-dairy milk
½ tsp brown mustard
1⁄8 tsp turmeric If using a fresh potato, cover with water in a small pot
and boil until soft, drain and set aside.
Wash and scrub both potatoes and carrots, peel if
desired and chop into uniform pieces and boil for 10 In a skillet, whisk together broth, nutritional yeast,
minutes. Let rest for 5 minutes and then with a slotted onion powder, garlic and optional liquid aminos. Bring
spoon, transfer the veggies to your blender. Add 1/2 to a boil, then add mushrooms and Italian seasoning.
a cup of the potato water and pulse to mix then add Reduce heat to medium and simmer, stirring a few
remaining ingredients and blend until smooth. More times, until the mushrooms are soft.
of Chuck's amazing recipes: brandnewvegan.com Place non-dairy milk, potato and mushroom mixture
in a blender. Blend until smooth.
McDougall's Golden Gravy (modified)

1½ cups no-salt-added vegetable broth
½ cup water
½ tbsp Bragg’s Liquid Aminos, coconut aminos
or low sodium soy sauce
1 tsp onion powder
2 tbsp potato starch
In a small saucepan, whisk together the broth,
water, aminos/soy sauce, potato starch and onion
powder. Bring to a boil. Cook and stir continuously
until thickened. Adapted from mcdougall.com
Batch Cooking
Batch cook
THE #1 KEY TO SUCCESS on this plan is to always have potatoes on hand,
every 3 to
at least 5 pounds of potatoes in the pantry and cooked potatoes in the fridge.
Having pre-cooked potatoes in the fridge ensures you will always have
5 days
something ready to eat, and it will provide a base for many of the recipes in this
book. Batch cooking also saves time and will help prevent you from eating off-plan
foods . I recommend always having a batch of potadough, boiled or pressure
cooker potatoes, baked potatoes, a homemade sauce, and if it’s the right time of
year, a batch of soup. Feel free to double up on these batch-cooking recipes.
Potadough Baked Potatoes

4 medium russet potatoes Grab enough potatoes to fill at least one baking
2 tbsp no-salt-added vegetable sheet, any kind: red, yellow, white or russets.
broth or potato water
Preheat oven to 420°F. Wash potatoes and remove
Wash, peel and cut your potatoes into quarters. Place eyes or damaged spots from the potatoes.
in a stock pot and cover with water. Cook over high Pierce each potato in two spots with a fork or knife.
heat to bring water to a boil and continue cooking Place on baking sheet or directly on rack.
until fork tender. Watch that the water does not boil
Bake for 45 - 60 minutes or until soft. This will depend
over; reduce heat if necessary.
on the size of your potato. If you are baking russets
Carefully drain, reserve some of the water if you’re not be sure to check on them around 40 minutes – I find
using vegetable broth. Add the broth or potato water if these are overcooked the skins become too tough.
to the potatoes and mash with a handheld masher You want the potatoes to be just cooked enough so
until you achieve a doughy consistency. that they are soft but not too much that they dry out.
Do not use an immersion blender to mash as it will Eat a few now if you wish, and let the rest cool before
come out too gluey. storing in an airtight container in the fridge for up to
five days. I usually eat mine up before three days.
Stores in an airtight container in the fridge for 3 days.
BAKE POTATO CREATIONS:
FREEZE: Place on a parchment lined baking sheet in
• Smashed potatoes
separate portion-size piles. Let freeze for 4 hours
• Hash browns
before transferring to a freezer bag. You can do this
• Frozen Shredded Hash Browns (next page)
with mashed potatoes (page xx) as well.
• Broccoli Tots
POTAYDOUGH CREATIONS: • Wedges: slice into wedges and broil until crisp
• Potato Crust Pizza • On-the-go cold snack
• Stuffed Potato Cakes
• Grilled Potato Cakes
36 The Potato Reset

Batch Cooking
Frozen Shredded Hash Browns Pressure Cooker Potatoes

8 medium leftover cold baked potatoes Enough potatoes to almost fill your pressure cooker.
Any kind: Red, yellow, white or russets.
Shred the potatoes, using a hand held grater, into a
1 cup water
large mixing bowl. Divide into 3 to 5 equal parts,
depending on how much you need per meal, and Wash potatoes, peel if desired and remove eyes or
place into freezer bags or airtight food storage con- damaged spots. Leave as they are, uncut, or if desired
tainers. cut into quarters or cubes, depending on preference.
Avoid pressing into one big clump, instead, place in If you have wire rack that came with your pressure
storage device loosely but also don’t leave room for air. cooker, place it in the bottom. If not, don’t worry, it
Store in freezer for up to a month. When you’re ready still works without it. Add water then potatoes. Set to
to cook, let the hash browns defrost at room manual for 10 minutes, vent set to seal. Let pressure
temperature for 10-15 minutes or put them in the cooker release naturally.
fridge the night before.
Let cool before storing in an airtight container. Keeps
well in the fridge for up to five days.
PRESSURE COOKER POTATO CREATIONS:
Boiled Potatoes • Hash browns
Enough potatoes to fill half of a large pot. • Potato salad
Any kind: Red, yellow, white or russets. • Smashed potatoes
• Eat as is: they are delicious cold!
Wash potatoes, peel if desired and remove eyes or
damaged spots. Cut into quarters or cubes,
depending on preference.
Frozen French Fries
Place potatoes in pot and fill with just enough water 4 medium russet potatoes
to cover potatoes. Bring to a gentle boil and continue
You will need two large soup pots, one for boiling
cooking until potatoes are fork tender.
and one for chilling. Fill half of one pot with ice water,
Drain and let cool before storing in an airtight along with ice cubes. Wash potatoes and slice into
container. Keeps well in the fridge for up to five days. steak fries, wedges or normal fry cut. Place in large
stock pot and cover with water. Bring to a boil and let
BOILED POTATO CREATIONS:
cook for 2 minutes.
• Potato salad
• Bake in the oven at 420°F until crisp Drain from boiling water and immediately pour fries
• Reheat in an air fryer or George Foreman into ice bath. Let chill in ice bath for 5 minutes.
grill until crisp
Drain fries from ice bath, pat dry on clean kitchen
• Add on top of large green salad
towels. Spread fries out on 2 parchment lined baking
sheets. Let freeze for 6 hours or overnight.
Transfer frozen fries to zip-top freezer bags. Store for up
to 6 months. See Oven Baked Fries recipe for cooking
instructions.
38 The Potato Reset
slimming soups
Creamy Potato Leek Soup

PREP TIME: 10 minutes COOK TIME: 30 minutes SERVES: 3-6
Ingredients Method
Line a large pot with 1/4” of water; bring to a slight boil, then
3 pounds potatoes, add garlic, leeks and celery. Reduce heat to medium and sauté
cubed
until soft; stir often.
2 cups cauliflower,
chopped Add rosemary, cauliflower, potatoes and vegetable broth. Stir.
1 bunch leeks, chopped Then, add enough water to cover everything – all potatoes and
1 stalk celery, chopped veggies should be submerged in liquid. Bring to a boil, then let
simmer for 20 minutes or until potatoes are soft.
1 clove garlic, minced
2 cups no-salt-added To make it creamy, you can either partially blend with an
vegetable broth
immersion blender or blend half the soup in a blender – it will
1 tsp dried rosemary be very hot, please make sure that the blender lid is tightly
ground black pepper, closed, then add the blended portion back into soup mixture.
to taste
Add ground black pepper to taste.
Good With NO LEEKS? Try a variation of this with one bunch finely
chopped green onions, or for a completely different flavor
A large leafy
green salad try it with a few carrots.
40 The Potato Reset
slimming soups
Sweet Potato Chili

Ingredients Method
Preheat the oven to 350ºF. Line a baking sheet with parchment
2 medium sweet potatoes paper. Peel and cube the sweet potatoes. In a large bowl, toss
1 tbsp chili powder with a pinch each of the chili powder, cinnamon, cumin and
2 tsp ground cinnamon
paprika. Spread out in an even layer on the baking sheet and
roast in the oven for 35 to 40 minutes.
1 tbsp ground cumin
1 tsp smoked paprika While the sweet potatoes are roasting, bring 1/4 cup of water
1 medium yellow onion, to a gentle boil in a soup pot, sauté the onion and bell peppers
chopped until soft – about 3 minutes. Add vegetable broth and
1 red bell pepper, chopped remaining chili powder, cinnamon, cumin and paprika.
Cook over a low heat for 10 minutes, stirring often.
1 yellow bell pepper,
chopped
Add the diced tomatoes and simmer for 30 minutes. Stir in the
1 large can of diced
no-salt-added tomatoes
sweet potatoes and cilantro leaves, serve.
½ cup cilantro, finely

chopped
VARIATION: For more traditional chili flavor, omit the cinnamon
1 cup no-salt-added and add 1 tsp each garlic powder and ground cumin.
vegetable broth
Good With
A large leafy
green salad
42 The Potato Reset
slimming soups
Broccoli Cheddar Soup

Ingredients Method
In a saucepan, cover potatoes with 3 cups water. Bring to
4 medium russet potatoes, a boil, reduce heat to a simmer and cover. Cook until soft
peeled and cubed
(about 10 minutes).
4 cups broccoli, chopped
½ cup nutritional yeast Next, add in your broccoli, nutritional yeast, bouillon,
remaining water and garlic powder. Cover and cook until
6 cups water (see note)
broccoli is tender (about 5 minutes)
2 tsp Better Than Bouillon
(or sub 2 cups of the
water for 2 cups no-salt- Take half your soup and blend in a blender until smooth.
added vegetable broth) You can also use an immersion blender just make sure you
2 tsp garlic powder
don't blend everything completely, it’s better if there are
some chunks in it.
Good With NOTE: I like mine super thick, so I use only 5 cups of total
liquid by omitting one cup of water.
Smashed Potatoes
RECIPE PROVIDED BY HIGH CARB HANNAH
You can find this and many more delicious plant based recipes
here: plantmealplanner.co and youtube.com/highcarbhannah
44 The Potato Reset
slimming soups
Hearty Veggie Soup

Ingredients Method
Add a thin layer of water to a large soup pot. Water sauté the
3 medium potatoes, onions, celery and cabbage over medium heat, until onions are
peeled and cubed
soft and translucent.
1 28-oz can no salt added
diced tomatoes While the veggies are cooking, in a medium mixing bowl whisk
1 small can no-salt-added the tomato paste, garlic powder and water.
tomato paste
2 cups no-salt-added Add the potatoes and diced tomatoes to the soup pot then
vegetable broth pour in the tomato paste mixture and vegetable broth. Stir in
1 cup water the dried basil. Cover and simmer for 30 minutes or until
1 small yellow onion, diced
potatoes are fork tender.
2 stalks celery, diced

1 cup cabbage, chopped VARIATION: Swap out the cabbage for kale or spinach to use up
1 tsp garlic powder what you might have in the fridge. Feel free to add in other veggies
that you want to use up such as bell peppers and zucchini.
1 tsp dried basil
Good With
Oven Baked Fries or
Crispy Potato Cakes
46 The Potato Reset
Finger food
Oven Baked Fries

Ingredients Method
Preheat oven to 420°F. Line a baking sheet with parchment
4 medium potatoes paper. Wash potatoes thoroughly and cut off any damaged
2 tsp spices of choice, see spots, green skin or eyes.
examples below
Cut into steak fries. Choose a spice combo and in a large bowl
mix with fries until well coated. Transfer to a the parchment-
CURRY FRIES
1 tsp onion powder lined baking sheet. Avoid dumping excess spices onto the
1 tsp curry powder parchment as loose spices tend to burn.
MEXI FRIES
1 tsp chili powder Bake for 30 - 45 minutes until desired crispiness. Flip after 20
½ tsp garlic powder minutes. Cooking time varies oven to oven, keep a close eye
½ tsp onion powder after 30 minutes.
SOUR CREAM & ONION
(let sit for 15 minutes, TIP: If you find that your fries are coming out hard on the inside
drain excess vinegar then
toss with spices) and well done on the outside, reduce your oven temperature
1 tsp onion powder and cook for longer. Alternatively, steam or boil your fries for 10
1 tsp dried dill minutes prior to baking.
Good With
Lettuce wraps &
your favorite dip
48 The Potato Reset
Finger food
Chili Cheeze Fries

Ingredients Method
4 medium potatoes paper. Wash potatoes thoroughly and cut off any damaged
½ tsp chili Powder spots, green skin or eyes.
½ tsp garlic powder
Cut into thick strips. In a large bowl, toss strips with chili
½ tsp onion powder powder, garlic powder, onion powder, cumin and oregano.
¼ tsp cumin Transfer to a parchment-lined baking sheet. Avoid dumping
¼ tsp oregano excess spices onto the parchment as loose spices tend to burn.
1 green onion, chopped
Bake for 20 minutes, flip and bake for another 10 or until
1 cup crisp romaine desired crispiness.
lettuce, shredded
1 small tomato, diced While the fries are baking: add a quartered medium potato to a
small pot with water and boil until tender. Carefully transfer the
QUESO SAUCE boiled potato to a blender with a slotted spoon, reserve potato
water. Then add onion, 1/4 cup of the potato water, nutritional
1 medium potato,
quartered
yeast, garlic powder, chili powder, cumin and salsa. Blend until
smooth. Careful, it’s hot, please make sure your blender lid is
½ small red onion secure!
1/3 cup nutritional yeast
1 tsp garlic powder Plate fries and top with lettuce, queso sauce, green onion and
diced tomato. Enjoy!
1 tsp chili powder
¼ tsp cumin
1/3 cup salsa NOTE: Feel free to use any of the cheeze sauces from this book.
50 The Potato Reset
Finger food
Smoky Sweet Potato Rounds

PREP TIME: 5 minutes COOK TIME: 50 minutes SERVES: 1
Ingredients Method
Preheat oven to 375°F. Line a large baking sheet with
2 medium sweet potatoes parchment paper.
1 tbsp balsamic vinegar
1 tbsp pure maple syrup
Wash and peel the sweet potatoes and cut into ¼” rounds .
In a large bowl whisk together balsamic vinegar, maple syrup,
1 tsp garlic powder dijon mustard, garlic powder, smoked paprika and liquid smoke.
½ tsp dijon mustard Place the rounds into the bowl and hand toss until well coated.
½ tsp smoked paprika
Spread wedges on parchment lined baking sheet and bake
½ tsp liquid smoke
(optional) for 25 minutes, flip, bake for another 25 until they are lightly
browned and slightly caramelized. Serve and enjoy!
Good With VARIATION: swap out the maple syrup for extra mustard and
balsamic vinegar for a more savory flavor.
Smoky Sweet
Mustard Dip
52 The Potato Reset
Finger food
Potato Crust Pizza

PREP TIME: 10 minutes COOK TIME: 40-50 minutes SERVES: 1
Ingredients Method
Preheat oven to 420°F. Line baking sheet with parchment paper.
CRUST
2-3 cups potadough Place dough on the parchment-lined baking sheet to create
a pizza crust shape, press down with your fingers until it’s no
PIZZA SAUCE
more than ¼” thick. Bake for 30 minutes or longer, until just
2 small cans tomato paste starting to turn golden brown. There shouldn’t be any
(approx 12 oz total) mushy spots.
1 tsp garlic powder
1 tsp dried oregano Meanwhile, in a non stick skillet over medium-high heat,
water sauté the onions, garlic, mushrooms and bell pepper
1 tsp dried basil
until softened. Remove from heat and set aside.
TOPPINGS
In a small mixing bowl stir together tomato paste, garlic
½ a small yellow or
red onion, diced powder, onion powder, oregano and basil. Set aside.
4 mushrooms, sliced
Remove pizza from the oven, keeping on baking sheet,
1 bell pepper, thinly sliced generously spread the pizza sauce all over the crust, then add
2 handfuls baby spinach a generous layer of spinach followed by your veggies. Place
¼ cup nutritional pizza back in the oven for 5 - 10 minutes to heat up the veggies
yeast (optional) and cook the spinach. Remove from oven and sprinkle with
nutritional yeast or drizzle with cheeze sauce.
Good With
Large leafy
green salad
54 The Potato Reset
Finger food
Panini Sammich
Ingredients Method
Line your panini maker or indoor electric grill (I use a George
2-3 cups potadough Foreman) with parchment paper for easy cleanup. Spread
½ a small onion, sliced potato dough out evenly on the bottom grill plate, do not
4 mushrooms, sliced
make it too thick or it will be gooey in the middle, aim for a
maximum ¼-inch thick. Fill the entire bottom grill plate.
1 bell pepper, thinly sliced Close the lid and turn on.
2 handfuls baby spinach
2-3 sliced sandwich pickles Not all machines have a temperature option, most default to
around 400°F / 200°C. Every machine is different so it will take
1 cup shredded romaine
or iceberg lettuce some experimenting on your part to get this right but generally
speaking, it will take a minimum of 30 minutes for the potato
¼ cup any potato cheeze
sauce from this book dough to crisp up. Be patient, no peeking!!
1-2 tsp mustard, optional

If it’s your first time, the sight of steam may alarm you as it looks
a lot like smoke. Use your nose to tell the difference between
steam and smoke. The best way to know if it’s done is when
there is very little to no steam coming out.
Good With If you are in the mood for a hot sandwich, water sauté all your
Fresh cut carrot, veggies (except for the romaine lettuce and pickles) on a non-
zucchini & celery sticks stick pan over medium-high heat. Otherwise set veggies aside.
Remove the potato panini from the grill and cut in half.
Generously spread the Potato Cheeze sauce on one half of the
panini, then veggies and mustard and top with the other half of
the panini. Serve and enjoy!
56 The Potato Reset
Finger food
Broccoli Tots
Ingredients Method
Separate broccoli into bite sized pieces remove stems. Place
4 medium leftover broccoli florets in a small pot of water, bring to a soft boil and
baked potatoes
cook for 3 minutes. Drain, set aside and let cool.
1 cup broccoli, chopped
¼ cup nutritional yeast While the broccoli is cooling off preheat oven to 450°F. Line a
baking sheet with parchment paper.
1 tsp onion powder
½ tsp black pepper In a large mixing bowl grate the potato a hand held grater.
Finely chop the broccoli, then transfer to mixing bowl along
with remaining ingredients. Stir until well combined.
Good With Spoon out a heaping tablespoon of the mixture then form into
a cylinder using your hands. Place onto the lined baking sheet
No-Honey Mustard and repeat.
or ketchup
Bake for 15 minutes, flip and bake for another 15-20 minutes or
until golden brown.
SHORT ON TIME? Shape into patties instead of cylinders.
58 The Potato Reset
Finger food
Veggie Potato Pakoras

Ingredients Method
Preheat oven to 420°F. Line a baking sheet with parchment. In a
4 leftover medium-sized small skillet, water sauté the onion, carrot, and cauliflower over
baked potatoes
medium heat for 5 minutes – add water as necessary to prevent
½ small sweet onion, diced sticking. Stir in the dry spices and spinach then cover, continue
1 large carrot, shredded cooking for another 5 minutes.
½ cup cauliflower, diced
While the veggies are cooking: shred the leftover baked
1 cup baby spinach, potatoes in a large mixing bowl.
chopped
1 tsp garlic powder Add the sautéed veggies to the shredded potatoes and stir
1 tsp cumin powder well to combine.
1 tsp yellow curry powder
Using your hands, or a small measuring cup and press into
1 tsp garam masala powder
patties. It’s important that the mixture forms well and sticks
½ tsp turmeric together. Place pakoras on the parchment lined baking sheet.
¼ tsp cayenne (optional)
or paprika for less heat Bake for 20 to 30 minutes until crispy on the outside.
Good With
Smoky Sweet Mustard
or No-Honey Mustard
60 The Potato Reset
Finger food
Colcannon Puffs
Ingredients Method
Wash, peel and cut your potatoes into quarters, or smaller. Place
4 medium potatoes in a large pot and cover with water. Bring to a boil and cook
2 cups raw baby spinach or until potatoes are tender.
steamed kale, finely
chopped While the potatoes are cooking, prepare the spinach – chop
2 tbsp nutritional yeast finely. If you’re using kale instead, you’ll need to remove the
1 tsp garlic powder stems, and lightly steam or boil (you can place it in the
potato water for a few minutes and remove with a slotted
1 tsp onion powder
spoon.) Drain the water from the potatoes.
½ tsp Italian seasoning
¼ tsp black pepper Preheat oven to 420°F. Line a baking sheet with parchment
paper.
Mash the potatoes using a hand masher, don’t worry if it’s not
perfectly smooth. Stir in remaining nutritional yeast and spices.
Good With We are purposely not using any liquid for this mash. Scoop out
a heaping tablespoon and form into ball with hands and place
No-Honey Mustard onto a parchment lined baking sheet, repeat.
or Ketchup
Bake for 15 minutes, flip and bake for another 15 minutes or
until desired crispness.
DID YOU KNOW? Colcannon is a traditional Irish dish of mashed

potatoes with kale or cabbage. It can contain other ingredients
such as scallions, leeks, onions and chives.
62 The Potato Reset
Finger food
Little Devils
Ingredients Method
Wash and remove any dirt from potatoes. Boil potatoes until
6 small blemish-free fork-tender. Drain and let cool completely. To speed up this
red potatoes
process cool in the fridge or freezer – just don’t forget about
1 tbsp stone ground or them if you put them in the freezer.
dijon mustard
1 tsp yellow mustard Once the potatoes are cool, slice in half lengthwise. Using a
½ tsp garlic powder spoon, score a border on the flesh approximately ¼ of an inch in
from the edge of the potato, then scoop out most of the potato
1 tsp onion powder
flesh leaving behind ¼ of an inch of flesh attached to the skin.
1 bunch chives or Set skins aside.
1 green onion, finely
chopped
Place the scooped out potato guts into a medium bowl and
paprika & black pepper mash with mustards, garlic powder and onion powder. Mash
and low sodium salt,
to taste with a fork until smooth and fluffy. Do not use an immersion
blender for as it will make the potato mixture stiff and gluey.
Spoon the potato mixture back into the skins. Garnish with
Good With chives, paprika and black pepper..
Large leafy green salad

or Hearty Veggie Soup GET FANCY! Make this look pretty by squeezing the potato
mixture through one of those fancy pastry or piping bags for
cake decorating.
64 The Potato Reset
Finger food
Stuffed Potato Cakes

PREP TIME: 10 minutes COOK TIME: 50-60 minutes SERVES: 1-2
Ingredients Method
Preheat oven to 425°F. Line a baking sheet with parchment paper.
4 cups mashed potatoes,
stiff mixture, or
In a skillet, water sauté the onion, mushrooms and bell pepper
potadough
over medium heat until tender – add water as necessary to
1½ tbsp potato flour prevent sticking. Stir in the spinach, parsley and Italian seasoning
3 tbsp nutritional yeast and continue sautéing for 3 minutes. Remove from heat, drain
1 tsp garlic powder off any excess liquid, set aside.
1 tsp Italian seasoning
In a large bowl, using your hands, combine mashed potatoes,
2 tsp dried parsley potato flour, nutritional yeast, garlic powder and parsley. Then
pepper and salt (optional)
to taste
separate your “dough” in 12 equal sized balls. Form six balls into
thin patties and place on the parchment lined baking sheet. Put
FILLING 1-2 tablespoons of the filling into the middle of each patty. From
12 white or brown the remaining dough, form six more thin patties and place on
mushrooms, finely top of the filling, pinch sides to seal it.
chopped
½ white onion, finely Sprinkle with pepper and optional salt. Bake for 30 min,
chopped carefully, turn over, bake another 20-30 min until outside is good
¼ cup red bell pepper, and crunchy.
finely chopped
3 cups fresh spinach,
finely chopped CHEF'S NOTE: My fillings are just a suggestion but they pair very
well with potatoes. As always, feel free to make it your own and
1 tbsp dried parsley
add your own favorites. That's what makes cooking fun, isn't it?
½ tbsp Italian seasoning
RECIPE PROVIDED BY COOKING WITH MARY
You can find this and many more delicious plant based recipes
here: cookingwithmaryplantbased.weebly.com
Finger food
Everything Potato Bagels

PREP TIME: Overnight COOK TIME: 20 minutes SERVES: 1-3
Ingredients Method
Seasoning: Mix together and store any leftovers in an airtight
2-3 cups potadough container.
¼ cup nutritional yeast
(optional) Dough: you can use leftover mashed potatoes, potadough or the
¼ tsp salt (optional) innards from freshly baked potatoes. Optionally, mash in some
nutritional yeast for a cheesy flavor.
1 donut or muffin pan
“EVERYTHING” SEASONING Sprinkle the Everything seasoning in the bottom of a donut pan,
1-2 tsp sea salt flakes then press the potatoes into the pan on top of the seasoning,
or other coarse salt packing in well with a spoon or spatula. Chill for 8-12 hours.
4 tbsp minced dried garlic
Preheat oven to 400°F. Flip chilled potatoes onto a parchment
4 tbsp dried onion flakes lined baking sheet. Bake for 15-20 minutes, they should be golden
¼-½ tsp ground caraway and crisp on the outside. Best when served immediately. You can
(optional) also re-crisp them for a few minutes if they cool and get soft.
NO DONUT PAN? If you don’t have a donut pan, you can just use
a muffin pan and hollow out the middle a bit. They will still taste
just as good.
NOTE: Keep in mind that these are basically potato nuggets and
not chewy bread like an actual bagel. They aren’t going to function
the same way, but are an awesome way to get a potato powered,
flour free, everything bagel flavor fix! ~ Pebbles
RECIPE PROVIDED BY PEBBLES EATS PLANTS

You can find this and many more delicious plant based
recipes here: pebbleseatsplants.com
66 The Potato Reset

Finger food
Potato Taco Shells

PREP TIME: 10 COOK TIME: 10 minutes SERVES: 1-2
Ingredients Method
In a large sauté pan over medium heat cook mushrooms, onions
FILLING INGREDIENTS: and potatoes until cooked through. Add any taco seasoning of
7 Large button your choice. Set aside.
mushrooms diced
1/4 medium onion diced
Slice potatoes thin on a mandolin. Arrange slices on a microwave
4 small precooked chip maker, overlapping to form the size taco shell you want. I
potatoes diced for filling
1 tsp or more taco
cooked mine in the microwave for 4 minutes. You want it done
seasonings of your enough to hold together but not so crisp it can’t be formed.
choice to taste Remove from microwave and fold over to form taco shell. I used
a paper towel holder as a form. Use whatever can be safely put
SHELL INGREDIENTS: into the microwave. Now return shell to microwave and cook until
12 tiny potatoes or 4 crisp. I cooked mine another 2 minutes but of course microwaves
medium potatoes
for shell vary. Repeat to make 3 more shells, depending on the size you
want you may get more or less.
TOPPINGS:
Now just add your filling, toppings and cheeze sauce.
Nacho Cheeze Sauce
NOTE: I’ve heard from many fellow spuddies that the Chiptastic
chip maker for the microwave works really well
RECIPE PROVIDED BY KARI EATS PLANTS

You can find this and many more delicious plant based
recipes here: karieatsplants.wordpress.com
WATCH A VIDEO DEMO:

https://youtu.be/VH-Ft4UWn_g
68 The Potato Reset
Dat crunch!
Crispy Hash Browns

Ingredients Method
4 medium, or 2 large paper.
leftover cold baked
potatoes
Shred the potatoes, using a hand held grater, into a large mixing
1 handful of chopped bowl. Toss together shredded potatoes, spices and chopped
spinach or broccoli slaw
spinach or broccoli slaw. Transfer to the parchment lined baking
1 tsp of your favorite sheet, spreading out evenly.
spice combo
Bake for 30 minutes or until desired crispiness. Cooking time
varies oven to oven, so keep a close eye after 20 minutes.
Good With
Lettuce wraps & ELECTRIC GRILL OPTION: These come out just as good on
No-Honey Mustard an electric grill such as a George Foreman grill or panini maker.
Because of the variations in brands and grill types, I can only
give you a general idea on cooking time. On my grill it takes 30
minutes for the hash browns to crisp up and not stick. If there’s
a lot of steam coming out of your grill it’s not ready.
make them into fun shapes!

I pressed these into a measuring cup
before placing on baking sheet.
70 The Potato Reset
dat crunch!
Grilled Potato Pancakes

Ingredients Method
Using your hands or a wooden spoon mix spices into your
2-3 cups potadough pre-made potato dough. Spread the potato dough onto a
1 tsp spices of your George Foreman grill or similar, press down with your fingers
choice (optional) until no more than ¼” thick. Close the lid and turn on.
Close the lid and cook for approximately 30 minutes, or

until there’s very little steam coming out. If your machine has
Good With a temperature option, set it to around 400°F/200°C.
No peeking! Avoid opening the lid part-way through.
Side salad & any
potato cheeze sauce If it’s your first time, the sight of steam may alarm you as it looks
from this book a lot like smoke. Use your nose to tell the difference between
steam and smoke.
Sometimes, depending on how wet your dough mixture is, it

can take up to 40 minutes for mine to crisp up. The best way to
know if it’s done is when the steam is gone.
WATCH A VIDEO DEMO:
https://youtu.be/
ZqwCu9u7Sco
TIP: If you’re afraid of messing it up and having a stuck-on mess,
or if you’re like me and like easy clean up, you can line your grill
with parchment paper. It crisps up just the same!
IN A HURRY AND NO MASHED POTATOES? Bake a few

potatoes in the microwave, roughly mash with a fork without any
liquid then cook on grill machine for approximately 15 minutes.
72 The Potato Reset
Dat crunch!
Crispy Smashed Potatoes

Ingredients Method
4 medium leftover paper.
baked potatoes
½ tsp smoked paprika Cut the leftover baked potatoes in half lengthwise, and arrange,
½ tsp garlic powder flesh-side up on the parchment-lined baking sheet. Smash each
or potato with a fork.
1 tsp of your favorite
spice combo
Sprinkle potatoes with smoked paprika and garlic powder. Bake
for 20 minutes or until crisp.
Good With NO BAKED POTATOES ON HAND? Bake a them in the

Ketchup, mustard, microwave. Same rules apply, wash and poke holes before
gravy or potato cooking. Microwave times vary, cook in 3-minute increments
cheeze sauce until all potatoes are soft.
74 The Potato Reset
Dat crunch!
Crispy Potato Chip s

Ingredients Method
Preheat oven to 400°F. Line two baking sheets with parchment
2 medium paper.
russet potatoes
1 tsp of your Wash potatoes, remove blemishes and pat dry. Carefully and
favorite spices evenly cut into thin slices – a good quality mandolin will speed
up this process and create evenly cut slices.
In a large bowl, toss in spices and potatoes together using your

Good With hands.
Fresh cut veggies and Spread the potato slices on the parchment lined baking sheets
Potato Ranch Dip so they are not overlapping.
Bake for 15 minutes, flip, bake for another 10-15 minutes or until
crisp. Keep a close eye on them as they can burn very easily.
NOTE: I’ve heard from many fellow spuddies that the Chiptastic
chip maker for the microwave works really well, and quickly!
76 The Potato Reset
comfort food
Lemony Greek Potatoes

Ingredients Method
Preheat oven to 350°F. Peel and rinse potatoes.
4 large Yukon
gold potatoes
Cut potatoes into quarters and place in a large bowl along
¾ cup water with the juice of 1 lemons and spices in a large bowl, combine
2 lemons well with hands.
Pour potato mixture into to a glass baking dish or casserole dish.
½ tsp onion powder Next, pour the water into the corner of the baking dish – NOT
½ tsp dried oregano over the potatoes or you will end up rinsing the lemon and
¼ tsp black pepper spices off the potatoes.
Cover dish with aluminum foil or oven-safe lid.

Bake for 45 minutes or until soft.
Good With Remove foil/lid, turn the heat up to 425°F and continue baking
A large leafy for another 15-20 minutes or until edges start to brown.
green salad with
House Dressing 2.0 Cut the remaining lemon into wedges to squeeze over potatoes
as desired.
glass baking dish
78 The Potato Reset
comfort food
Bombay Pan Potatoes

Ingredients Method
Wash, peel and chop potatoes into ½-inch cubes.
3 large potatoes, cubed Place in a large pot, cover with water and boil until tender
1 14.5-oz can no-salt-added (20-30 minutes). Drain and set aside.
diced tomatoes
1" fresh ginger, peeled While the potatoes are cooking: place the ginger, garlic and half
a can of the diced tomatoes in a blender. Blend until smooth.
2 garlic cloves, peeled
Set aside.
1 tsp cumin seeds
1 large yellow onion, Add the cumin seeds to a large frying pan and toast over
chopped medium-high heat for a minute or two. Stir often to prevent
1 tsp turmeric burning. Add the onion and a thin layer of water, sauté until
2 tsp ground coriander onion is soft. Then add the tomato, ginger, garlic mixture along
with turmeric, ground coriander, ground cumin, garam masala
1 tsp ground cumin
and paprika. Continue sautéing for two more minutes.
1 tsp garam masala
1 tsp paprika or if you like Add the remaining half can of diced tomatoes, stir well and
spicy: a pinch of cayenne cook until tomatoes soften (approximately two minutes).
pepper Carefully add in the potatoes and cook for another five minutes.
1 tbsp fresh coriander Stir in the chopped coriander and serve.
(cilantro) leaves
80 The Potato Reset
comfort food
Creamy Mashed Potatoes

Ingredients Method
Wash, peel (optional) and cut your potatoes into quarters. Place
4 medium golden in a stock pot and cover with water. Cook over high heat until
potatoes
potatoes are fork tender. Watch that the water does not boil
¼ cup no-salt-added over; reduce heat slightly if necessary.
vegetable broth or
unsweetened
non-dairy milk Carefully drain water. Add spices to potatoes and mash while
gradually adding the broth or potato water as necessary, until
you achieve the consistency you prefer.
½ tsp onion powder
¼ cup chives or green
onion, chopped, for
garnish TIP: I don't recommend an immersion blender (sharp blades) for
mashing because it's very easy to over mix and become very gluey.
Instead, use a hand masher or electric mixer (for whisking and
beating).
Good With GET CREATIVE WITH SPICES! Don't be afraid to try out
Steamed veggies different spice combinations. Just be sure to not accidentally dump
and golden gravy half a cup of chili powder into your mashed potatoes like I did!
82 The Potato Reset
comfort food
Roasted Rosemary
Garlic Potatoes
Ingredients Method
Preheat oven to 400°F. Wash and gently scrub any dirt off the
2 lbs baby potatoes, potatoes. Cut potatoes in half, or if some are larger than others
halved
quarters if necessary – so that they are all approximately the
1 cup no-salt added same size.
vegetable broth, divided
2 garlic cloves, minced In a small saucepan whisk ½ cup of the vegetable broth with
½ tbsp potato starch the potato starch to combine well. Add in the garlic and dried
herbs and bring to a boil to thicken. Remove from heat.
¼ tsp dried rosemary
In a large mixing bowl coat potatoes in the thickened broth

mixture. Line a casserole dish or roasting pan with the
Good With remaining ½ cup of vegetable broth – enough broth to thinly

coat the bottom of the dish, then add potatoes. Bake, covered,
for 40 minutes. Remove lid, stir potatoes and increase oven
Roasted veggies temperature to 450°F. Continue cooking uncovered for 15-20
of your choice minutes or until golden brown.
84 The Potato Reset
comfort food
Twice Baked Potatoes

Ingredients Method
Preheat oven to 425°F. Wash potatoes and pierce each potato
2 large russet potatoes several times with a fork. Place on a parchment lined baking
½ tsp onion powder sheet. Bake for 45-60 minutes or until soft.
Meanwhile, steam, boil or microwave the broccoli until soft.
1 cup broccoli or Mash with a fork to break it up into small pieces, set aside.
cauliflower, chopped
2-3 tbsp unsweetened Remove baked potatoes from oven and carefully cut in half,
non-dairy milk or no-salt
added vegetable broth lengthwise, with a sharp knife. Then with a potholder or oven
mit, cradle one of the potato halves in palm of your hand over
1 green onion, chopped
a large bowl and scrape out the potato guts using a spoon. Be
½ tsp smoked paprika careful not to scrape through the skin. Place emptied potatoes
back on the parchment lined baking sheet. Repeat until you
have scraped out all the potato guts.
Good With Add onion powder, garlic powder and non-dairy milk to the
potato guts. Mash until smooth using a potato masher or fork,
Any potato then stir in the cooked broccoli. Scoop mashed potatoes back
cheese sauce from into the potato shells. Return to oven and bake for 10 minutes.
this book
Sprinkle with green onions, smoked paprika and if desired
drizzle with potato cheese sauce.
FANCY VERSION: Instead of cutting

potatoes in half, cut a wedge from the
potato, then remove the potato guts.
86 The Potato Reset
comfort food
Hasselback Potatoes
Ingredients Method
Preheat oven to 420°F. Wash and dry the potatoes well;
4 medium gold or do not peel.
russet potatoes
2/3 cup no-salt-added Cut narrow slices into the potatoes, approximately 3/4 of the
vegetable broth way down – don't cut all the way through. Spread apart the
2 garlic cloves, minced slices a little as you go. If you need a more stable surface, slice
½ tbsp potato starch a small amount off the bottoms so they sit flat. Place sliced
potatoes on a parchment-lined baking sheet.
¼ tsp dried rosemary
¼ tsp dried thyme In a small saucepan, whisk together the potato starch and
veggie broth. Stir in the garlic and dried herbs. Bring to a boil,
stirring until it thickens. Set aside.
Good With Brush the potatoes with the thickened veggie broth mixture.
Bake for 30 minutes. Brush the potatoes with the remaining
Steamed vegetables veggie broth mixture. Bake for an additional 30 minutes or until
with Unicorn Dust soft on the inside and golden brown on the outside.
88 The Potato Reset
comfort food
Potato Stuffed Peppers

Ingredients Method
Preheat oven to 350°F. Cut the tops off or halve the bell peppers.
2 red bell peppers Remove seeds and membranes, rinse peppers. Place empty
1 medium sweet potato peppers on a parchment lined baking sheet and bake for 15
2 medium yellow potatoes
minutes. Remove from oven and set aside to let cool.
2 tbsp nutritional yeast While the peppers are baking: wash, peel and cut potatoes. Boil
1 tsp garlic powder or pressure cook potatoes until soft. Drain. Mash with nutritional
1 tsp onion powder yeast, garlic powder and onion powder, and if needed, add a
splash of vegetable broth.
Stuff peppers with mashed potato mixture and place back on

Good With the parchment lined baking sheet. Bake for 20-30 minutes until
peppers are soft and beginning to brown.
Large leafy green
salad with
House Dressing 2.0 AIR FRYER VERSION: Place the stuffed peppers in an air fryer for
20-30 minutes, until peppers are soft and beginning to brown.
TIP: to save time, use leftover potatoes for the stuffing.
comfort food
Boiled Taters & Dill

Ingredients Method
Wash, peel (optional) and chop potatoes into quarters or
4 medium red or smaller chunks, depending on your preference. Boil potatoes
yellow potatoes
until tender, drain.
½ lemon
½ tsp onion powder Squeeze lemon juice over potatoes, sprinkle with spices, dill
and black pepper. Serve and enjoy!
1 tsp dried or fresh dill
black pepper to NOT INTO DILL? Try it with chopped fresh chives
taste, optional or green onions.
TO PEEL OR NOT TO PEEL? I personally find boiled potatoes

with skins unappeeling, it’s a texture thing. We all know that the
skins are good for us, but if there’s ever a time you’re just not in
the mood for them go ahead and peel!
90 The Potato Reset

comfort food
Potato Salad
Ingredients Method
Wash potatoes and remove blemishes. Cut into 1” cubes and
5 medium red potatoes add to a large stock pot. Cover with water and bring to a boil.
1 stalk celery Cook until just barely fork tender. Careful not to overcook, we
1 green onion
don’t want a mushy potato for potato salad.
1 garlic clove, skinned While the potatoes are cooking, dice the celery and green
2 tbsp dijon mustard onion.
With a mug or glass measuring cup, scoop out approximately
½ tbsp dried dill
half a cup of the potato cooking water, set aside. Drain potatoes
½ tbsp pure maple syrup and set aside. Scoop out ¾ cup of the potatoes and place in a
1 tsp onion powder blender. Place the remaining potatoes in large mixing bowl.
¼ cup potato water
In a blender with the ¾ cup of potatoes add mustard, apple
¼ tsp reduced sodium salt
cider vinegar, ¼ cup potato water, maple syrup, garlic clove
paprika & black pepper and onion powder. Blend until smooth. Add more potato
to taste
water if necessary. It should be the consistency of a creamy
salad dressing.
Mix together potatoes with dressing, diced onion, celery and

dill. Top with black pepper and paprika. Let cool in fridge for at
least one hour.
NOTE: This recipe was adapted from High Carb Hannah's Creamy
Potato Salad from her Plant Meal Planner.
92 The Potato Reset
dessert
Sweet Potato Pie Ice Cream

Ingredients Method
If you already have frozen sweet potatoes ready to go skip the
2 medium sweet potatoes first two steps.
3 tbsp unsweetened
non-dairy milk Preheat oven to 420°F. Place the sweet potatoes on a parch-
1 tbsp pure maple syrup ment-lined baking sheet, untouched (do not pierce) and bake
for 40 minutes or until soft. Let cool to room temperature.
1 tsp cinnamon
Remove the skins, cut into cubes and place in the freezer in an
airtight container overnight.
Remove frozen sweet potato chunks from the freezer and let sit,
at room temperature for 5-10 minutes, they should be frozen
WATCH A VIDEO DEMO:
but not rock solid. Place non-dairy milk, cinnamon, maple syrup
https://www.youtube.com/ and sweet potato in your Vitamix.
watch?v=iXW2dzPr5xw
Secure the Vitamix lid and with the tamper inserted. Blend
with a low to medium speed while continuously pushing the
mixture down with a tamper, until smooth and creamy. Serve
immediately.
NO VITAMIX? Alternatively you can use a food processor or other

high powered blender by adding a little extra non-dairy milk as
needed. You may need to power off, remove lid and press the mix-
ture down with a spatula, and repeat.
94 The Potato Reset
dessert
French Toast Sticks

Ingredients Method
Whether you’re trying to get through the first 3 days of The
2 sweet potatoes Potato Reset, experiencing stress or hormonal cravings, this will
2 tbsp balsamic vinegar provide you with the perfect amount of sweetness to tackle
1½ tbsp maple syrup
those sugar cravings without over-stimulating your taste buds.
½ tbsp maple syrup Preheat oven to 400°F. Line a baking sheet with parchment
for topping
paper. Peel and slice sweet potatoes into thick sticks.
½ tsp cinnamon
In a large bowl whisk the balsamic vinegar, 1 ½ the tablespoon
maple syrup and cinnamon.
Good With Toss sweet potato sticks in the bowl until well coated, then
place each stick on the parchment lined baking sheet. Bake
Herbal tea for 20 minutes. Flip and bake for another 20 minutes or until
desired crispness.
Drizzle with remaining ½ tbsp maple syrup. Serve and enjoy!
Frequently Asked Questio ns
How many potatoes should I eat? What can I eat for snacks?
As many as you need to feel satisfied and not overly I was surprised that I wasn’t hungry in between
full. That number varies person to person, depend- meals, but some people aren’t able to eat large
ing on their age and activity level. Test this out! Try a meals that keep them full for 5 hours. If you must
few recipes from this book before you officially start snack, it’s pretty simple: eat potatoes and veggies.
to get an idea of how much you will eat. It’s always a good idea to snack on non-starchy
vegetables such as carrots, celery, broccoli,
How many calories do I need? cucumber – whatever you enjoy. If that doesn’t cut
This varies person to person, depending on your it for you, have a small potato.
age, height and activity level. And, it can vary day to
day. A sedentary woman in her 50s might only need Can athletes do this?
1200 calories. An active woman in her 20s might Yes, just make sure you’re eating enough to fuel
need 2600 calories. This plan is meant to teach you your training sessions – your hunger will determine
to trust your body to know how much it needs. If this for you. However, competitive athletes may find
you’re feeling hungry and not as energetic, chances it difficult to get their energy needs met on
are you need to eat a little more. potatoes and vegetables only – in this case I suggest
planning the Potato Reset for a time when you’re
How much weight will I lose per week? not in competition-mode.
This varies person to person, depending on a lot of
factors—age, sex, dieting history, and how much Won’t I gain weight eating potatoes?
extra weight you have on your body. The more extra It’s what you put on your potatoes that determines
weight you have on your body, the quicker you are whether or not you will gain weight. Butter, cheese,
likely to lose in the beginning. Those coming from and oil are the culprits to giving the potato a bad
an eating-disordered background of restriction may name. If you follow the plan as indicated, it’s not
gain in the beginning. If you’re currently eating a likely you will gain fat. In some cases, if you are on
highly-processed diet, you will find you drop a lot this plan to overcome an eating disorder that in-
of water weight in the first week. A healthy rate of volved severe caloric restriction or purging, you will
weight loss is 0.5 lbs to 2 lbs., which is common on likely gain some weight in the beginning. And, those
this plan. who come from a low-carb way of eating may find
a slight increase on the scale due to your glycogen
stores going back up to a healthy and normal level.
96 The Potato Reset

F.A.Q.
Will I gain weight after? Can I Do this With Hashimoto’s / Lupus /

If you go back to eating junky, processed foods, yes. RA and other Autoimmune conditions?
If you continue transition to a whole foods plant Yes! Many people with autoimmune conditions
based diet, it’s very unlikely. This plan is meant to set do well on this plan due to the elimination of
you up for long-term success. inflammatory foods. Any diet high in whole plant
foods is helpful for autoimmune conditions. If you
How long can I do the Potato Reset? are sensitive to white potatoes, you can simply do
This is entirely up to you and your doctor. Spudfit this plan on sweet potatoes.
ate only potatoes for an entire year and came out
healthier than when he started. This did not feel Why no dairy?
right for me, so I did potatoes only for a month then Whether it comes from a nice small farm or factory
potatoes and vegetables for a few months before farm, being a dairy cow is not a good life. A great
reintroducing other plant foods back into my diet. I video to watch is Dairy Is Scary, a five minute
recommend one month to get the full benefit, then video on YouTube by Erin Janus. To learn about the
reassess and decide how much longer you would environmental impact, I highly recommend the
like to continue. documentary “Cowspiracy” on Netflix.
Can I do this while pregnant or nursing? Dairy is also highly addictive due to casomorphins,
I can’t recommend this during pregnancy. This an opioid compound, that is formed in our stom-
could be stressful on your body especially if it’s a achs when we consume dairy. Then you add salt
drastic change to how you normally eat. By cutting into the mix and you might have an idea why it’s
out a variety of foods you could miss out on so difficult to give up cheese. I highly recommend
important nutrients. The same goes if you are in the this video by Dr. Barnard: What The Dairy Industry
early stages of nursing. Please consult your doctor. Doesn't Want You to Know.
Can I Do this With Diabetes? It’s very calorically dense and not as filling as
Diabetics will need to experiment with their a potato. Then there’s a long list of health
vegetable to potato ratio. Eating sweet potatoes implications such as osteoporosis, cardiovascu-
(versus white potatoes) will likely work best, along lar disease and increased risk for various cancers,
with more non-starchy vegetables. Depending source: Health Conerns about Dairy Products.
on how insulin-resistant you are, an abundance of
starch at one sitting might not allow for the proper
time needed to process the glucose in your blood-
stream. Again, test and see if this is feasible for you.
what's next
After The Potato R eset

What happens after the Potato Reset? Whole Plant Fats
Instead of going back to your old ways of eating, Lastly, if you feel you want to reintroduce fats into
I recommend transitioning to a whole foods your diet, keep them to the minimum if you are
plant-based diet. You’ve done the work to get the still wanting to lose weight. Some people do better
junk out of your system and now your taste buds with some fats in their diet and some may do better
will appreciate real food. Fruit, and even some without. It’s up to you to figure out works best
vegetables, will taste like candy. You can still for you and what you are comfortable with.
continue losing weight when adding a variety of I personally know a few people who can’t have
whole plant foods into your diet, such as beans, rice, nuts around them without risking a binge-eating
fruit and a small amount of healthy fats, such episode. Some examples of healthy whole plant
as nuts, seeds and avocado. fats: avocado, walnuts, Brazil nuts, almonds,
pumpkin seeds, chia seeds, ground flax seeds,
Start with Fruit and sesame seeds.
Start the transition process by introducing fruit back
into your diet, one serving per day. If you have a Find a Plan That Works for You
history of digestive issues, I recommend introducing There are many eating styles available as a
one fruit at a time – no closer than three days apart. plant-based eater. Some ways include more fats
This will help identify any food sensitivities that you than others, some more fruit than others, some
might have. more starch, and some more raw. Whatever you feel
drawn to, go ahead and try it! One of my favorites
Other Starches is High Carb Hannah’s Lean & Clean eBook; it’s
After a week of adding fruit back in, try replacing very well balanced with starch as the focus and also
one of your potato meals with another starch, such includes some healthy fats.
as beans, rice, quinoa or steel cut oats. Again, if you
have a history of digestive issues, introduce one new
starch every three days.
98 The Potato Reset

Resources
R ecommended R esources
Potato Articles Recipe Books
Potatoes Are Pillars of Worldwide Nutrition Starch Solution, Dr. McDougall
The Potato Diet is a Calorie Savings Account Lean & Clean, High Carb Hannah
Potatoes: Man’s Best Friend (Not Worst Enemy!) Straight Up Food, Cathy Fisher
The Guy Who Ate Potatoes-Only For One Year Unprocessed, Chef AJ
YouTube Videos Educational Books

Jeannine's 3 Month Potato Cleanse Results The Cheese Trap, Neal Barnard
High Carb Hannah’s 30 Day Potato Cleanse The China Study, T. Collin Campbell
The Cram Circuit - the story of overeating How Not to Die, Dr. Greger
The Pleasure Trap - How to Beat Food Addictions The Pleasure Trap, Dr. Lisle & Dr. Goldhamer
Fat Vegan to Skinny Bitch - Chef AJ’s Story Whole, T. Collin Campbell
What Chef AJ Eats in a Day
Educational Documentaries
Recipe Websites Forks Over Knives
brandnewvegan.com Cowspiracy
mrsplantintexas.com What the Health
rawtillwhenever.com Eating You Alive
straightupfood.com
thevegan8.com
plantpoweredkitchen.com

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What are some of the health implications of dairy according to the book?

What are some of the health implications of dairy according to the book?

What are some tips provided for transitioning off the potato reset diet?

What are some tips provided for transitioning off the potato reset diet?

30 Potato

WEIGHT LOSS & RECIPE GUIDE

RESET YOUR TASTEBUDS, LOSE WEIGHT WITHOUT GOING HANGRY,

©Jeannine Elder 2017

2 The Potato Reset

Potato R eset Praise

Printing This Book

4 The Potato Reset

Connect with Jeannine

Website: facebook.com/ youtube.com/c/ Instagram:

Slimming Soups Dessert

8 The Potato Reset

10 The Potato Reset

Website: facebook.com/ youtube.com/c/ Instagram:

Set Goals Take Measurements & Photos

14 The Potato Reset

More of a Reset than a Cleanse The Basics

16 The Potato Reset

Condiments Drinks & Liquids

Unlimited Non-Starchy Veggies

18 The Potato Reset

Guid elines at a Glance unlimited

NON-STARCHY VEGE TABLES

Homemade sauces, fat-free condiments with the

You can download and print this

Journal Your Experience Do I Need to Weigh My Potatoes?

20 The Potato Reset

Travel Tip s something suitable. If you must “cheat” on the

Steak fry skinny fry normal fry crinkle fry

wedge chip cubed quartered

hasselback shredded rounds

You can download and print this

You can download and print this

24 The Potato Reset

MUST HAVES: NICE TO HAVE:

Preparing Breakfast Dinners for Busy People

26 The Potato Reset

You can download and print this

Spice Shopping Tip s

Salt Substitutes Salt-Free Seasoning Blends

Read the Ingredients

Salt Substitute Simple Indian French

Sauce Shopping Tip s my favorite

30 The Potato Reset

Hot Sauce Other

I found this online

32 The Potato Reset

No-Honey Mustard Dip

34 The Potato Reset

Amazing Vegan Cheeze Sauce Creamy Mushroom Gravy

McDougall's Golden Gravy (modified)

Potadough Baked Potatoes

36 The Potato Reset

Frozen Shredded Hash Browns Pressure Cooker Potatoes

Creamy Potato Leek Soup