Who doesn’t smile and get a bit nostalgic when they remember tater tots? Whether they were a surprise that appeared on your lunch tray in school or your mom lovingly treated you to them occasionally, tater tots have always been pure comfort food—and kids of all ages just love them.
But when it comes to eating healthy, traditional tater tots don’t really cut it. They tend to be deep fried in unhealthy oils, loaded with sodium, and basically devoid of nutrition. Add to that the ketchup dripping with high-fructose corn syrup and GMOs, and suddenly tater tots don’t feel so comforting anymore.
If you’ve been missing good old fashioned tater tots, this easy recipe lets you reclaim the joy of this well-loved comfort food without any of the guilt. Since they’re lightly brushed with healthy olive oil—and oven-baked—any health concerns about deep frying or bad fats are eliminated. And the addition of antioxidant-rich yams, white beans, and vitamin-enriched nutritional yeast gives your body the nutrition it craves with every bite.
Since tater tots just wouldn’t be the same without a dipping sauce, opt for organic and sugar-free, like homemade honey mustard. This recipe makes about 10-12 tater tots, so you may want to double the recipe just to be sure there’s something left for you after your kids discover them!
• ½ cup grated yukon gold potatoes, peeled
• ½ cup grated yams, peeled
• 1 cup soaked and cooked white beans, rinsed and drained
• ¼ teaspoon Himalayan sea salt
• Fresh ground black pepper to taste
• ½ teaspoon pure maple syrup
• 1 teaspoon non-fortified nutritional yeast
• ⅛ teaspoon smoked paprika
• Extra virgin olive oil for brushing
1. Preheat oven to 425°.
2. Place a clean sheet of parchment paper on a baking sheet.
3. Using a fork or a potato masher, mash beans thoroughly in a large mixing bowl.
4. Add nutritional yeast, maple syrup, salt, pepper, and paprika and mash into the beans.
5. Fold in the shredded potatoes, and gently mash them into the bean mixture.
6. Use your hands to roll and shape tater-tot sized nuggets, and place on the parchment lined baking sheet.
7. Brush each tater tot with a little bit of olive oil for extra crispiness and a richer flavor.
8. Place baking sheet in oven for about 20 minutes, or until the edges begin to brown.
9. Allow to cool a few minutes, and serve with your favorite dip.
For more gut-healthy recipes, check out The Hyperbiotics Cookbook.