Child Nutrition – Gluten Free Recipe of the Month: Potato Volcanoes
Posted Jan 10 2010 2:05pm
By Colleen Hurley, RD, Certified Kid’s Nutrition Specialist
With the chilly weather still around, this month’s gluten free recipe features a warming comfort food that happens to be naturally gluten free- mashed potatoes. Not only will it warm up little ones on a chilly day, but this recipe is also super fun for kids to make. Who says you can’t play with your food?
It is not just those with celiac disease who favor potatoes as they are the number one world vegetable crop. Potatoes tend to get a bad rap nutrition wise but that is really because of how they are prepared which is typically fried or loaded with sour cream and butter. Potatoes are actually very nutritious as they provide a great source of vitamin C, B6, potassium, manganese, as well as a good source of fiber.
Carbohydrate conscious folks have long feared the potato, but when it comes to nutrient density the phytochemical and vitamin content rival broccoli and spinach. This recipe also calls for ‘trees’, or broccoli, making it even more nutritious but it does contain dairy so alter for your families needs. So bring your kids into the kitchen to have them help make this fun, delicious, and nutritious gluten free dish.
This recipe is a Mum Mum’s dietitian approved adaption from the book “Big Snacks, Little Meals” by Rose Dunnington, a great resource for busy moms of busy kids but note – not all recipes are food allergy friendly.
6 red potatoes with skin, chopped (about 3 cups)
½ teaspoon sea salt
1 cup broccoli florets
¼ milk, plain soy or rice will substitute fine
2/3 grated cheddar cheese¼ whipping cream – try Rich’s non-dairy whipping cream if there’s an allergy
Preheat oven to 375◦, put potato chunks with salt in a pot with enough water to cover the potatoes by about 3 inches. Boil until their soft, about 12 minutes. Steam the broccoli while potatoes are boiling by putting ½ inch water in a small, covered pot over medium heat for 7 minutes. Drain the potatoes, put them back in the pot and have your kids mash away until all the lumps are out. Season the potatoes to your liking with salt and or pepper but keep in mind the ‘volcanic’ materials will also add flavor.
Lump potatoes onto an oven safe serving dish, individual custard cups work great. Now for the fun part! Mold potatoes into mountains; use a fork to make grooves or mountain ridges. Make a ‘crater’ indentation at the top.
Pour whipping cream in a bowl, and mix with an electric mixer until fluffy then stir in the cheese. Spoon the mixture into the craters of each potato mountain then bake for about 10 minutes or until cheese – or lava- is bubbling down the sides. Decorate the sides of the mountain with the broccoli trees, wait for lava to cool before eating.
Note: another option for eliminating diary altogether is to make a gluten free gravy instead. It will have the same erupting effect and does not require the baking.