There’s A Latke To Love About Potato Pancakes

Fuel your next run with these savoury carb delights.

The Rodale Test Kitchen |

With more complex carbohydrates and muscle-fuelling potassium than spaghetti, potatoes make an excellent alternative to your usual plate of pasta. And because latkes, a traditional Jewish appetiser, are made with eggs and oil, their glycemic index is lower than a plain potato. This means the carbs take longer to hit your bloodstream, providing even, lasting energy for holiday runs.

RELATED: 11 Essential Superfoods For Runners

Image by Mitch Mandel

Potato Latkes
Total Time: 1 Hour
Servings: 4

450g of potatoes (russet, gold, or purple), scrubbed
1 medium onion, peeled and halved
1 tsp. kosher salt
1 large egg, lightly beaten
½ cup all-purpose flour
8 Tbsp. canola or olive oil, for frying


1. Using a food processor or box grater, grate the potatoes and the onion.
2. Place in a colander lined with a clean kitchen towel or cheesecloth and sprinkle with salt.
3. Let stand 30 minutes.
4. Using the towel or cheesecloth, squeeze as much liquid as possible from the potatoes and onion.
5. Place the drained mixture in a large bowl.
6. Add the egg and flour to the potato mixture and stir thoroughly.
7. Heat the oil in a large skillet over medium-high heat until it is shimmering.
8. Drop about ¼ cup of the potato mixture into the hot oil and flatten into a patty about ¼″ thick.
9. Cook until golden, flipping once, about 2 minutes per side.
10. Repeat with remaining potato mixture, frying several at once but not crowding the pan.
11. Remove to a paper towel-lined plate and sprinkle with salt.
12. Serve with sauces.

For a tasty nutrient boost, substitute one of the following (shredded) for half of the potatoes:

Brussels Sprouts
Add 1 ½-2 cups brussels sprouts, trimmed
Benefit: Sprouts add nuttiness and vitamin C.

Sweet Potato
Add 1 ½-2 cups sweet potatoes, peeled
Benefit: The sweet spuds add beta-carotene to help reduce muscle damage.

Add 2 medium beets
Benefit: Nitrates in these earthy roots can improve endurance.

Celery Root
Add 1 medium celery root, peeled
Benefit: Adds a celery flavor, plus calcium and potassium.

Add 2 medium carrots and 1 medium parsnip, peeled
Benefit: Sweetness, fibre, and vitamin C.

Image by Mitch Mandel

Apple-Pear Sauce
Total time: 35 minutes
Servings: 4

1 apple, peeled, seeded, and chopped
1 pear, peeled, seeded, and chopped
1 tsp. honey or maple syrup
½ tsp. ground cinnamon

In a saucepan over medium-low heat, combine the apple, pear, honey, cinnamon, and 2 Tbsp. water. Stir, cover, and cook, stirring occasionally, until the fruit is very soft and broken down, 15 to 20 minutes. Stir in a pinch of salt, remove from heat, and cool to taste.

RELATED: Baked Granola Apples

Image by Mitch Mandel

Gruyère Cheese Sauce
Total time: 20 minutes
Servings: 4

1 Tbsp. unsalted butter
1 Tbsp. all-purpose flour
1 cup full-cream milk
1 cup shredded Gruyère cheese

In a saucepan over medium heat, melt the butter. Stir in flour and cook 1 minute. Whisk in milk. Increase heat to medium-high, and simmer. Reduce heat. Simmer until thickened. Remove from heat and stir in cheese.

Image by Mitch Mandel

Caramelised Shallots
Total time: 30 minutes
Servings: 4

1 Tbsp. olive oil
6 shallots, sliced
½ tsp. kosher salt


In a skillet over medium-low heat, warm olive oil. Add shallots and salt, and stir to coat. Cook, stirring often, until soft and browned. (Add a splash of water if they start to burn.)

READ MORE ON: Carbs diet fuelling latke nutrition

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