Potatoes provide protein, fiber, vitamin C, and other antioxidant compounds. Cooked onions provide fiber and a marvelous anti-inflammatory compound, quercetin. Additionally, quercetin exerts anti-viral activity. Onions are also rich in prebiotics like inulin and fructooligosaccharides, which feed beneficial gut bacteria.
Ingredients:
6 cups thinly sliced potatoes
1 onion, sliced in rings
1 can coconut milk (lower fat version: 1 cup each: coconut milk and water blended with 2 tablespoons flour)
1/2 tablespoon onion powder
½ teaspoon garlic powder
1 teaspoon salt
Directions:
Boil potatoes and onions in 6 cups water with 2 teaspoons salt for 5 minutes. Drain and place in an 8-inch oiled casserole dish.
Combine milk with seasonings and pour over potatoes, pressing them firmly into the milk. Sprinkle with paprika if desired.
Bake uncovered at 400ºF for 45 minutes.
A serving size is 1/2 cup.
Editor note: If you have prediabetes or diabetes, cooking this dish the day before and refrigerating it overnight will create beneficial resistant starch. You can reheat it. Also, a 15-minute walk after meals prevents a very sharp rise of blood glucose after a meal.
Adapted from the Seven Secret Cookbook. This cookbook has oil-free, dairy-free, plant-based recipes.
The Wildwood Natural Food Market online sells high-quality herbs, foods, supplements and natural essentials for everyday wellness.
Disclaimer: The information in this article or recipe is general and educational in nature. Wildwood Sanitarium, its entities, or authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.
Copyright © by Wildwood Sanitarium, Inc. 2026. All rights reserved.