Seasoned oven-baked potato wedges with onions are the perfect side dish when you crave french fries but in a healthy version.
Besides being classified as a nightshade food, potatoes have anti-inflammatory properties such as fiber, anthocyanins, and starch.
These oven-baked potato wedges are great when served hot, perfect to keep you warm especially during cold days.
Adding some onions and fresh garlic into these oven-baked potato wedges make this side dish spicy and sweet as onions are sweet when baked.
We love these seasoned oven-baked potato wedges because they're soft and tender, even if you can use some sauce, the potato wedges are so delicious on their own.
But for a healthy option, I recommend you serve them with some green veggies or a salad of your choice. We had them with baked tofu in a lettuce salad.
Tips to get the best seasoned baked potato wedges
First, choose potatoes that remain firm during cooking.
Clean your potatoes and pat dry the skin with a kitchen towel.
Add spices to enhance the flavor and also to reduce the use of salt.
Put the potato wedges in an already hot oven.
Don't bake seasoned potato wedges at very high heat!
High heat will give you crispy potato wedges, but baking at high temperatures can also worsen your inflammation.
I normally preheat my oven at 200° and then lower the temperature to 180° or 170° when I've time, then I put my potato wedges in for baking.
Use a healthy sauce for healthy baked potato wedges
Please don't reach out for that mayo and ketchup, your seasoned baked potato wedges are already healthy and tasty by themselves, why make them unhealthy?
I make a homemade sauce that my kids have judged perfect to go with our oven-baked potato wedges.
I use baobab powder to add vitamin C that potatoes lost during baking.
Add some lemon juice if you can't get the baobab powder though the texture and taste will not be the same.
You can make this sauce ahead before baking your seasoned oven-baked potato wedges with onions so that it can have time to cool. You can place it in the fridge as you bake the potato wedges or make it a day before.
Do you need oil to bake potato wedges?
You can use oil.
However, oil if hydrogenated is very dangerous, while, cold-pressed oils like olive and coconut have anti-inflammatory properties that can help you. Olive oil is a good source of vitamin E for example.
I bake only with cold-pressed olive or coconut oils because these oils are healthy and can stand cooking temperatures without creating free radicals.
I hope you'll love this seasoned oven-baked potato wedges with onions as it's a healthy alternative to french fries.
You'll appreciate it also because it's an anti-inflammatory recipe.
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Seasoned oven-baked potato wedges with onions
Potato Dijon mustard sauce
- 1 cup steamed potato (diced) and cooled
- 1 teaspoon baobab powder
- ½ teaspoon Dijon mustard with seeds
- pinch of salt
- 5 tbs cold water
- 2 tbs cold-pressed coconut oil
baked potato wedges
- 6 medium size potatoes (3 potatoes/person)
- 3 medium onions
- 3 cloves of garlic
- 1 teaspoon Indian spice or garam masala
- 1 tablespoon dry basil
- cayenne powder
- pinch of salt
- 1 teaspoon smoked paprika
- 3 tablespoon nutritional yeast
- 2 tablespoon olive/coconut oil (cold-pressed)
Potato Dijon mustard sauce
- In a small bowl, mash the potato using a fork
- Add baobab powder and mix well
- Add salt and Dijon mustard sauce mix again
- Gradually add water as you keep on mixing
- Add the oil, fold everything together into a creamy sauce
- Taste to adjust the seasoning
- Store it in an airtight jar up to 4 days in your fridge
Baked potato wedges
- Heat your oven at 200°
- Clean and pat dry your potatoes
- Cut them into equal wedges, slice the onions into halves then lengthwise then smash the garlic
- Put all the ingredients into a baking sheet and mix them well using your hands
- Spread the potatoes, onions, and garlic in a single layer
- Lower the heat of your oven to 180° then put the potato wedges to bake
- Bake for about 15 min at 180° flip the potato wedges and let them bake till well cooked
- Remove from the oven let them cool and serve with some green veggies or salad
- Dip the baked potato wedges in the potato Dijon mustard sauce and enjoy
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