Braised new potatoes

Braised new potatoes can be enjoyed by most diabetics. If you want to be exotic, try adding a few elaichi seeds; they are also known as cardamom. A bit of chili would never go amiss if you like it hot.

Never get stuck with a recipe; be creative and try adding a bit of this and that until you find the perfect formula for your family.

Slow food, made fast, nevertheless remains central to our philosophy. Is it nutritious and can you make it in a reasonable amount of time? If not, you end up going to the take-away and that is a disaster. You have no idea what ingredients, chemicals and flavourants they add.


  1. New spuds; do extra so they will retrograde by the next meal.
  2. Butter; be generous.
  3. Herbs like thyme and garlic. Perhaps a cardamom pod and a slither of chili would give the flavour you crave.
Braised new potatoes.
  • Slice your spuds in half and place them cut-side down in a large shallow skillet with a lid.
  • Add 50 ml of water, a good dollop of butter and half a teaspoon of salt; and a few sprigs of thyme, and a couple cloves of garlic.
  • A slither of jalapeno would not go amiss in my book?
  • Boil for about fifteen minutes; then remove the lid and braise further until the water has steamed off.
  • Once they start to sizzle in the butter, remove the thyme and garlic, keeping the latter.
  • Braise for another fifteen minutes until they are nice and crisp.
  • Crush the garlic, add the juice of a freshly squeezed lemon and a handful of chopped parsley perhaps; and a tablespoon of olive oil. Pour over the new potatoes and continue on moderate heat for another minute or two.
  • Cool one half and refrigerate until tomorrow by which time the starch will have retrograded; reheat and you can enjoy them without guilt.

Regularly raised blood-glucose is now being fingered as one of the major causes of inflammation in the body and, in particular in the blood vessels.

Heart surgeons are reporting that the inner lining called the intima is getting redder and more angry-looking than ever. Refined carbohydrates and even some potatoes are at the core of the problem.

Remember that refrigerating any carbohydrate overnight causes the starch to retrograde; molecules link together making it more difficult for the enzymes in the small intestine to digest them. The net result is less of a blood glucose surge and only a minor need for insulin from the pancreas; and so it is also less fattening as it is stored as glycogen rather than any excess as adipose tissue.

Instead that starch reaches the colon where beneficial bacteria feed on them greedily to produce many important byproducts, but little glucose, and more gas unfortunately. Read more about this at reheating resistant starch.

Let us state it candidly, if you want to live long in the land, avoid processed carbohydrate, and in general keep your total starch to less than 150g per day.

Diabetics should be eating less than 50g per day, and even lower if they are unstable.

Research from Tufts University shows the average American is consuming half a US cup of sugar per day, much of it hidden in sauces, soups and cereals; that alone is 100g.

Much of it is often drunk in colas.


Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself, your family and friends, and Mother Earth for future generations. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books!

Here are the back issues.

  • Mill your own flour
  • Bake your own sourdough bread
  • Microplastics from our water
  • Alternative types of water storage
  • Wear your clothes out
  • Comfort foods
  • Create a bee-friendly environment
  • Go to bed slightly hungry
  • Keep bees
  • Blue zone folk are religious
  • Reduce plastic waste
  • Family is important
  • What can go in compost?
  • Grow broad beans for longevity
  • Harvest and store sunshine
  • Blue zone exercise
  • Harvest and store your rainwater
  • Create a cyan zone at your home

Braised new potatoes

Braised new potatoes have a lower glycemic index so there is less of a blood sugar surge; they are deliciously crispy on the outside with soft centres.

They have a lot more water than those from cold-storage; experiment with how much you should add.


Routinely potatoes are sprayed with a herbicide called paraquat just before harvesting; the aim is to kill off the plant. Without a doubt residues remain in the spuds. I confess to being neurotically afraid of all these toxic poisons that we are being exposed to.

With autoimmune diseases and malignant neoplasms being rife in my family I am so glad that we have resorted to planting our own potatoes.

This is our philosophy and we make no apology for it; we are convinced it is the reason why neither of us are taking any medication and have not consulted a doctor for more than a year. Prevention always was and still is better than a cure.

Our focus is on what is known as blue zone longevity. It is certainly no guarantee one will live to a happy and vibrant one hundred years but it certainly shifts the statistics in our favour. Grow and braise your own new potatoes is as our recommendation.

  1. Bernard Preston
  2. Meaning of starch
  3. Braised new potatoes

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56 Groenekloof Rd,

Hilton, KZN

South Africa