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jumpstart GuideIncludes3 Daymeal planby Jeannine Elder
info & welcomeKEEP YOUR EYES PEELED for important messages throughoutthis guide from the Potato Princess. When you see an informationbox like this with the Potato Princess be sure to pay extra attention.Keepyour eyespeeled!Mr. Serious Potato will help you navigate back to thispage for easy access to the Table of Contents.Is 3 Days Long Enough?You Have the Tools to ContinueThree days might be enough to shed some waterweight and reset your taste buds if you follow theplan 100%. It’s a great way to reset after gettingoff track.Normally I recommend a minimum of 7 days toget started and 30 days for life-changing results.However, 3 days is a great way to test this out, orget back on track after a slip-up.I like to reset for 3-7 days after going on vacationbecause no matter how diligent I am, there’s usually some junk that slipped in. This helps me getthe junk out of my system and get back on track.If you can get through three days of this, you cando this for 7 days, 30 days or even 6 months ifthat’s what you need to reach your goals.Facebook Group Support:If you’re not already a member, please considerjoining The Potato Reset Support Group onFacebook. We have over 17,000 potato-proudmembers, many of whom are experienced withpotato resetting. It’s a great place to ask questionsand support fellow members.table of contentsAbout the Author. 3Sauce Guide. 9Potato Reset Rules. 4Batch Cooking.10Guidelines Infographic. 5Starter Recipes.11Tips For Success. 63-Day Meal Plan.16Tools For Success. 7Resources & Further Reading.17Spices & Salt. 8
About the AuthorJeannine Elder is an Illustrator and YouTuber on acarbohydrate-rich diet does not cause weightmission to empower women in reaching their idealgain, in February 2017, Jeannine ate onlyweight without feeling hangry and lead them to apotatoes for an entire month and as a result, lost 8healthy whole foods plant based way of eating.pounds, diminished junk food cravings and resetShe's been a junk foodie her entire life whichher taste buds.ultimately lead to health complications inSince then she has lost 40 pounds eating a potato-her early 30s – eczema, gallstones and severebased diet and inspired many others to do thehypothyroidism due to Hashimoto's disease.same. She has helped women with autoimmuneJeannine and her husband Scott switched to aconditions realize that they too can reach theirvegan diet on May 21, 2011 after watching thehealthy weight with the power of the potato.documentary Forks Over Knives.But it wasn't until she focused more on wholeCheck out The Potato Reset - Weight Loss & Recipefoods that she felt a significant increase in energyguide for more recipes and tips! Jeannine also offersand overall well being.one-to-one coaching and group coaching. Go toIn an effort to prove once and for all that apotatoreset.com for more info.Connect with ube.com/potatowisdompotatoreset.com 3@potato.wisdom
Potato Reset GuidelinesPOTATOES ARE THE STAR OF THE SHOW and your main source of calories. Some of the most common varieties include russet, white, yellow andred. And of course we can’t forget the sweet potato and many varieties available from yellow to orange (typically called yams) to purple. No other starchyfoods are allowed – no corn, beans, rice, or grains. You can have as many nonstarchy vegetables as you like (see list below). You can eat the potatoes any wayyou like – mashed, baked, hash browns, potato pancakes, fries, soups, stews,etc. Be creative!. You can also eat potatoes only, if you wish.I am theofficialGlamtato!CondimentsDrinks & LiquidsHomemade sauces are the best, because you cancontrol how much sodium and sweetness goesinto it. But don’t stress if you can’t make your own,just don’t drench your taters in store-boughtsauces, as they tend to be high in sodium andprocessed sugar.For hydration your best bet is water, you may alsohave unsweetened sparkling water and herbal tea.If you can’t stand to drink plain water add freshlemon juice, lime juice or sliced cucumbers to yourwater. Coffee and caffeine teas are permittedbut please avoid using sweeteners and dairy –I recommend a small amount of unsweetenednon-dairy milk such as unsweetened almond milkin place of milk/creamer.Avoid heavily processed sugars and artificialsweeteners. One exception to the rule, to keepyou sane while you wean off sweet cravings, youcan use 100% pure maple syrup or date syrup/puree – two tablespoons max per day – preferablyas part of a sauce recipe and not straight-up. Forsauce shopping tips and recipes see pages 30 - 35.Unlimited Non-Starchy VeggiesSpicesUse as much salt-free and sugar-free spices andherbs as you’d like. And because every vegan willask: yes, you can use nutritional yeast flakes.Use salt sparingly, sprinkle on your food aftercooking – do not cook with salt. For spiceshopping tips, homemade herbal salt andspice blend recipes see pages 28 - 29.For potato mashing and soups I recommendhaving on hand unsweetened non-dairy milk andlow sodium or no-salt-added vegetable broth.If you love veggies, eat as much as you wantfrom this list. Winter squash is not on this list dueto their starch content. No offense intended tothe winter squashes of the world, they are veryhealthy, but if you’re not a potato, you didn’t makethe cut, sorry!TIP: Eat only when hungry and just enough thatyou feel satisfied. You should feel comfortably fullbut not stuffed.potatoreset.com 4
THE POTATO RESETGuidelines at a GlanceunlimitedPOTATOESDRINKSWater, unsweetened soda water and herbaltea. To flavor to your water try addingsliced cucumbers, fresh lemon or lime.Any variety such as red, yellow, gold, white,russet, sweet, purple, yams, etc. Eat untilsatisfied but not uncomfortably full.NON-STARCHY VEGE TABLES JEANNINE ELDER, 2017TIP: load up on theveggies to speed upweight loss!ArtichokeArtichoke heartsArugulaAsparagusBaby CornBamboo ShootsBean SproutsBeetsBrussels SproutsBroccoliBok ChoyKaleKohlrabiLeeksMushroomsMustard GreensOkraOnionsPea rCeleryCollard GreensCucumberDaikonEggplantGreen BeansHearts of PalmJicamaRutabagaSpinachSproutsSummer SquashSugar Snap PeasSwiss ChardTomatoTurnipsWater ChestnutsYard-Long BeansZucchinilimitedavoidHomemade sauces, fat-free condiments with theleast amount of sugar & sodium, maple or date syrup(max 2 tbsp per day), unsweetened non-dairy milk,coffee, black tea, kombucha and green tea.Oil, nuts, seeds, avocado, dairy products such asmilk/butter/cheese/sour cream, eggs, meat, fish,processed sugar and artificial sweeteners.potatoreset.com 5
Tips for SuccessTOP TATER TIP! Always have leftover cooked/baked potatoes in thefridge! You can eat them cold in a pinch, or you can easily shred theminto hash browns, make smashed potatoes or wedges, and reheat untilcrisp! See the batch cooking section on page 36 for more informationhow to batch cook.I feel likea new potatoalrea dy!Control Your EnvironmentGo Easy on the SaucesYou can’t always control what temptations maybe lurking outside your home, but you can createa safe zone inside your home. Create a “safe zone”in your fridge and pantry (or a drawer/cupboard).Better yet, if you can pull it off, make your entirekitchen free of non-potato-cleanse foods exceptfor ONE area that only your family has access to(locked perhaps?).Stick with fat-free, vegan sauces—preferablylow-sodium and homemade. Avoid drenchingyour potatoes in sauce, especially store-boughtsauces. Sauces add calories that are not filling plusthey can overstimulate your taste buds, increaseappetite, and potentially cause you to eat beyondsatiation. For more info go to “Sauce Up YourPotatoes” page.Get OrganizedDining OutOrganize your dry spices and your fridge so thatit’s easy for you to throw together something tasty.I have easy access to all my spices, plus I have anarea of the fridge just for me: where I keep mylemons, homemade sauces, and mustard. Keeptempting foods out of your house if possible or inan area that you can’t access.Look up menus online, or call and ask what theyhave available. A baked potato without oil, butter,or salt is ideal. If it’s a social function where youdon’t have a choice: eat before you go and ordera garden salad without dressing. Bring your owndressing or ask for mustard, balsamic vinegar, andlemon or lime to whip up your own dressing.Remind yourself that you’re here for the people andnot the food.Do I Need to Weigh My Potatoes?Not on a regular basis, no. The only reason I’d eversuggest weighing your potatoes is so you knowhow many pounds you need to purchase. And it iskind of fun to brag to family and friends that youate so many pounds of potatoes and lost weight!I weighed my potatoes a couple of times becauseeveryone wanted to know how much I ate in a day,which turned out to be approximately 4 lbs.potatoreset.com 6
Tips for SuccessTATER TIP when using a panini maker or an indoor grill,such as a George Foreman grill, be sure to cook potatoes longenough that you no longer see steam coming out. Unless itsmells like smoke, it’s likely just letting off steam!312564Must Haves:1. Vegetable Scrubber2. Soup Pots3. Parchment Paper4. Baking Pans/Cookie Sheets5. Potato Masher6. Sharp KnifeNice to Have: George Foreman Grill, Waffleor Panini Maker Air Fryer Immersion Blender High-Powered Blendersuch as a Vitamix or BlendTecpotatoreset.com 7all My Favoritesin one place:Click Here for a Full List
Spice Up Your Taters!Spice meup baby!IT’S EASY TO ADD FLAVOR to your potatoes without the oil, fat and saltyou may be used to. There are many commercial spice blends available, butI find most to be filled with preservatives and salt. You are welcome to usesalt, but use it sparingly and don’t cook with it – instead, salt the top of yourfood just before you eat it so you won’t need as much and you have more controlof your sodium intake.Salt SubstitutesSalt-Free Seasoning BlendsFinding a reduced-salt or sodium-free saltsubstitute such as Herbamare is a greatway to wean your palate off salt. Many ofthese are available in health food stores oronline shops such as Amazon and Vitacost.Mrs. Dash Original and Kirkland’s No-Salt Seasoningare similar in taste, in my opinion. Neither are my favorite, but I know a lot of people who love both. Benson’sTable Tasty also has many flavors available and is by farmy favorite but not as easy to find.Read the IngredientsAlways check the ingredients list onevery packaged product you purchase. Watch out for salt, sugar andoil!Recently, I was surprised to learn thatsome brands of vegetable bouilloncubes contain oil.salt no saltSave On Spice BlendsI recommend purchasingindividual spices so you can makeyour own spice blends. Here’s someof my favourite spice combos.Mexican2 tsp Chili Powder1 tsp Cumin1 tsp Garlic Powder1 tsp Onion Powderpotatoreset.com 8Simple Curry1 tsp Curry Powder1 tsp Onion PowderSmoky1 tsp Onion Powder1 tsp Garlic Powder1 tsp Smoked Paprika
Sauce Up Your TatersTake mefor a dip!HOMEMADE IS BEST when it comes to sauces but store-bought sauceswon’t ruin it – go with whatever is sustainable for you! When it comes tostore-bought sauces (ketchup, mustard, BBQ sauce, relish, etc) you wantto look for the lowest sugar and lowest sodium version you can find. Again,don’t sweat it! You’re not going to be using much anyway. More important is thatthey don’t have added fats. Why go easy on the sauces? The Potato Reset helpsto reset your taste buds and calm the junk food cravings. Salt and sugar tend tostimulate the taste buds, we want to underwhelm the taste buds. Here’s a feweasy homemade sauce recipes to get you startedSmoky Sweet Mustard DipEasy Potato Cheeze Sauce21¼2½1/31½½11tbsp mustard, any kindtsp pure maple syruptsp liquid smoke or smoked paprikaStir together and enjoy! Once again, you canexperiment with different types of mustard.McDougall’s Golden Gravy (modified)1½ cups no-salt-added vegetable broth½ cup water½ tbsp Bragg’s Liquid Aminos, coconut aminosor low sodium soy sauce1 tsp onion powder2 tbsp potato starchIn a small saucepan, whisk together the broth,water, aminos/soy sauce, potato starch and onionpowder. Bring to a boil. Cook and stir continuouslyuntil thickened. Adapted from mcdougall.commedium yellow potatoescup watercup nutritional yeasttsp apple cider vinegartsp onion powdertsp garlic powdertsp smoked paprika (optional)tsp salt (optional)I recommend making this right after you batch cookyour potatoes for the week. I love using freshly pressure cooked potatoes but boiled works well too. Youcan even use leftover cold potatoes for this recipe.Add all ingredients to a high powered blender andblend until smooth. Add more water if needed. Tasteand add more spices if needed. If it’s too thin, addanother potato.TaterTip!potatoreset.com 9DIP BUT DON’T DRENCH!Place your sauce into a small dippingbowl to avoid overdoing it.
Batch CookingBatch cookevery 3 to5 daysTHE #1 KEY TO SUCCESS on this plan is to always have potatoes on hand,at least 5 pounds of potatoes in the pantry and cooked potatoes in the fridge.Having pre-cooked potatoes in the fridge ensures you will always have something ready to eat, and it will provide a base for many of the recipes in thisbook. Batch cooking also saves time and will help prevent you from eating off-planfoods . I recommend always having a batch of potadough, boiled or pressure cooker potatoes, baked potatoes, a homemade sauce, and if it’s the right time of year, abatch of soup. Feel free to double up on these batch-cooking recipes.Baked PotatoesGrab enough potatoes to fill at least one bakingsheet, any kind: red, yellow, white or russets.Preheat oven to 420 F. Wash potatoes and removeeyes or damaged spots from the potatoes.Pierce each potato in two spots with a fork or knife.Place on baking sheet or directly on rack.Bake for 45 - 60 minutes or until soft. This will depend on the size of your potato. If you are bakingrussets be sure to check on them around 40 minutes– I find if these are overcooked the skins becometoo tough. You want the potatoes to be just cookedenough so that they are soft but not too much thatthey dry out.Let cool to room temperature before storing in anairtight container in the fridge for up to five days.BAKED POTATO CREATIONS: Crispy Smashed potatoes Shreded into Hash browns & Tater Tots Wedges: slice into wedges and broil until crispPlace potatoes in pot and fill with just enough waterto cover potatoes. Bring to a gentle boil and continue cooking until potatoes are fork tender.Drain and let cool before storing in an airtightcontainer. Keeps well in the fridge for up to five days.BOILED POTATO CREATIONS: Potato salad Crispy Smashed Potatoes Reheat in an air fryer until crispPressure Cooker PotatoesAny kind: Red, yellow, white or russets.Wash potatoes, remove eyes or damaged spots.Leave whole. If you have wire rack that came withyour pressure cooker, place it in the bottom. If not,don’t worry, it still works without it. Add one cup ofwater then fill your pressure cooker with potatoesto the fill line. Set to manual for 10 minutes, set ventto seal. Let pressure cooker release naturally for 10minutes.Let cool before storing in an airtight container.Keeps well in the fridge for up to five days.Boiled PotatoesEnough potatoes to fill half of a large pot.Any kind: Red, yellow, white or russets.PRESSURE COOKER POTATO CREATIONS:Wash potatoes, peel if desired and remove eyes ordamaged spots. Cut into quarters or cubes,depending on preference. Hash brownsPotato saladSmashed potatoesEat as is: they are delicious hot or cold!potatoreset.com 10
Hearty Veggie SoupPREP TIME: 10 minutesIngredients3 medium potatoes,peeled and cubed1 28-oz can no salt addeddiced tomatoes1 small can no-salt-addedtomato paste2 cups no-salt-addedvegetable broth1 cup water1 small yellow onion, dicedCOOK TIME: 40 minutesSERVES: 2-3MethodAdd a thin layer of water to a large soup pot. Water sauté theonions, celery and cabbage over medium heat, until onionsare soft and translucent.While the veggies are cooking, in a medium mixing bowlwhisk the tomato paste, garlic powder and water.Add the potatoes and diced tomatoes to the soup pot thenpour in the tomato paste mixture and vegetable broth. Stir inthe dried basil. Cover and simmer for 30 minutes or untilpotatoes are fork tender.2 stalks celery, diced1 cup cabbage, chopped1 tsp garlic powder1 tsp dried basilVARIATION: Swap out the cabbage for kale or spinach to use upwhat you might have in the fridge. Feel free to add in other veggiesthat you want to use up such as bell peppers and zucchini.Good WithOven Baked Fries orHash Brownspotatoreset.com 11
Potato Crust PizzaPREP TIME: 10 minutesIngredientsCOOK TIME: 40-50 minutesSERVES: 1MethodPreheat oven to 420 F. Line baking sheet with parchmentpaper.CRUST2-3 cups potadoughPIZZA SAUCE2 small cans tomato paste(approx 12 oz total)1 tsp garlic powder1 tsp dried oregano1 tsp dried basilTOPPINGS½ a small yellow orred onion, diced4 mushrooms, sliced1 bell pepper, thinly sliced2 handfuls baby spinach¼ cup nutritionalyeast (optional)Place dough on the parchment-lined baking sheet to createa pizza crust shape, press down with your fingers until it’s nomore than ¼” thick. Bake for 30 minutes or longer, until juststarting to turn golden brown. There shouldn’t be anymushy spots.Meanwhile, in a non stick skillet over medium-high heat,water sauté the onions, garlic, mushrooms and bell pepperuntil softened. Remove from heat and set aside.In a small mixing bowl stir together tomato paste, garlicpowder, onion powder, oregano and basil. Set aside.Remove pizza from the oven, keeping on baking sheet,generously spread the pizza sauce all over the crust, then adda generous layer of spinach followed by your veggies. Placepizza back in the oven for 5 - 10 minutes to heat up the veggies and cook the spinach. Remove from oven and sprinklewith nutritional yeast or drizzle with cheeze sauce.Good WithLarge leafygreen saladpotatoreset.com 12
Crispy Hash BrownsPREP TIME: 5 minutesIngredients4 medium, or 2 largeleftover cold bakedpotatoes1 handful of choppedspinach or broccoli slaw1 tsp of your favoritespice comboGood WithLettuce wraps &Smoky Sweet MustardCOOK TIME: 30 minutesSERVES: 1-2MethodPreheat oven to 420 F. Line a baking sheet with parchmentpaper (skip this if using an air fryer).Shred the potatoes, using a hand held grater, into a largemixing bowl. Toss together shredded potatoes, spices andchopped spinach or broccoli slaw. Transfer to the parchmentlined baking sheet, spreading out evenly.Oven: Bake for 30 minutes or until desired crispiness. Cookingtime may vary, so keep a close eye after 20 minutes.Air Fryer: set to 400 F and let cook for 15 minutes, add moretime until desired cripsness is acheived. Do not flip or try toremove unti fully crisped up.ELECTRIC GRILL OPTION: These come out just as good onan electric grill such as a George Foreman grill or panini maker.Cook at the highest temperature for 30-50 minutes. Keep a closeeye after 30. You’ll know it’s done when there’s very little steamcoming out of the grill.make them into fun shapes!I pressed these into a measuring cupbefore placing on baking sheet.potatoreset.com 13
Mashed PotatoesPREP TIME: 5 minutesIngredients4 medium goldenpotatoes¼ cup no-salt-addedvegetable broth orunsweetenednon-dairy milk½ tsp garlic powder½ tsp onion powder¼ cup chives or greenonion, chopped, forgarnishGood WithSteamed veggiesand golden gravyCOOK TIME: 30 minutesSERVES: 2MethodWash, peel (optional) and cut your potatoes into quarters.Place in a stock pot and cover with water. Cook over highheat until potatoes are fork tender. Watch that the water doesnot boil over; reduce heat slightly if necessary.Carefully drain water. Add spices to potatoes and mash whilegradually adding the broth or potato water as necessary, untilyou achieve the consistency you prefer.TIP: I don't recommend an immersion blender (sharp blades) formashing because it's very easy to over mix and become very gluey.Instead, use a hand masher or electric mixer (the one with beaters,not blades.)GET CREATIVE WITH SPICES! Don't be afraid to try outdifferent spice combinations. Just be sure to not accidentally dumphalf a cup of chili powder into your mashed potatoes like I did!potatoreset.com 14
oil-free FriesPREP TIME: 10 minutesIngredients4 medium potatoes2 tsp spices of choice, seeexamples belowCURRY FRIES1 tsp onion powder1 tsp curry powderMEXI FRIES1 tsp chili powder½ tsp garlic powder½ tsp onion powderSOUR CREAM & ONION1 tbsp apple cider vinegar(let sit for 15 minutes,drain excess vinegar thentoss with spices)1 tsp onion powder1 tsp dried dillGood WithLettuce wraps &potato cheeze sauceCOOK TIME: 30-45 minutesSERVES: 1-2MethodOVEN METHOD:Preheat oven to 420 F. Line a baking sheet with parchmentpaper. Wash potatoes thoroughly and cut off any damagedspots, green skin or eyes.Cut into steak fries. Choose a spice combo and in a large bowlmix with fries until well coated. Transfer to a the parchmentlined baking sheet. Avoid dumping excess spices onto theparchment as loose spices tend to burn.Bake for 30 - 45 minutes until desired crispiness. Flip after 20minutes. Cooking time varies oven to oven, keep a close eyeafter 30 minutes.AIR FRYER METHOD:Wash potatoes thoroughly and cut off any damaged spots,green skin or eyes. Cut into steak fries. Choose a spice comboand in a large bowl mix with fries until well coated. Transferto air fryer basket. AIr fry at 350 F for 20 minutes, then turntemperature up to 400 F for 10 minutes or until desiredripsness.TIP: If you find that your fries are coming out hard on the insideand well done on the outside, reduce your oven temperatureand cook for longer.EXTRA CRISP TIME SAVING TIP: Use leftover pressure cooked,boiled or baked potatoes, cut into wedges then smash with a fork.Air fry(400 F for 20 minutes) or oven bake (450 F for 20 minutes) oruntil crisp.potatoreset.com 15
3-day meal planyou will need 10-15 lbsof potatoes for 3 daysI highly recommend setting yourself up for success by prepping ahead of time. I always haveleftover baked potatoes in my fridge for quick and easy meal prep. Most often I make shreddedhash browns from them, occasionally wedges or rounds. In a pinch you can grab a few to goalong with a container of your favorite sauce and eat them cold on the road or at work.Day 1BreakfastHash Browns withchopped spinachLunchBoiled chopped potatoes,chilled, then served on a leafygreen salad with SmokeySweet MustardDInnerMashed Potatoes(make extra) withGolden Gravy andsteamed broccoliLunchDInnerDay 2BreakfastShredded Potato Cakes(oven baked, air fried orpanini pressed)Hearty Veggie Soup servedwith leftover reheated baked,boiled or pressure cookedpotatoesPotato Crust Pizza (use leftover mashed potatoes) loadedwith your favorite veggiesDay 3BreakfastLeftover Hearty Veggie Soupserved with leftover reheatedbaked, boiled or pressurecooked potatoesLunchBaked Potatoes withPotato Cheeze Sauce& steamed broccolipotatoreset.com 16DInnerOil-Free Fries with GoldenGravy, or Ketchup andchopped air fried zucchini
resourcesFurther reading and resources to help you continue on your potato journey.The Potato Reset Print BookAvailable on Amazon.com & worldwide.For those that prefer a hard copy.The Potato Reset eBookAvailable at potatoreset.comPrintable and easy to save to all yourdevices. Easy access to the recipeswhile out shopping.The Potato Reset Guidelines VideoBatch Cooking PotatoesThe Potato Reset Guidelines VideoMy first 5 months of a potatocentric dietpotatoreset.com 17
plan 100%. It’s a great way to reset after getting off track. Normally I recommend a minimum of 7 days to get started and 30 days for life-changing results. However, 3 days is a great way to test this out, or get back on track after a slip-up. I like to reset for 3-7 days after going on v
