The Power of Potatoes

Potatoes are full of nutrients that boost energy, trim waste lines and even help ward off cancer.


The Goodness of Potatoes

  1. Replenish Carbohydrates after exercise– One medium baked potato contains 37 grams of carbohydrates that readily enters the blood stream and quickly restocks muscle glycogen stores.
  2. Boost Fibre – The type of fibre in potatoes keeps your intestinal-tract muscles working and blocks a small amount of calorie absorption. Research shows that men and women who eat fibre from vegetables like potatoes have less body fat and smaller waists.
  3. Speed Recovery – Red and purple-fleshed potatoes get their colour from antioxidants, and these help starve off cancer and age – related vision loss. Potatoes also contain antioxidants similar to those in broccoli and spinach, which may aid in the recovery from intense exercise.
  4. Healthy Heart – A single potato provides a hefty dose of potassium and 35% of your daily vitamin C needs. Vitamin C protects arteries from damaging effects of cholesterol, while potassium maintains healthy blood pressure and circulation.


Pick Your Potato

Russet (Baked)


Lots of starch which causes the flesh to separate, creating a fluffy texture when baked. Less starch helps them keep their shape, making them great for creamy and most potato salad.

Yukon Gold


The most versatile potato with a buttery flavour and colour perfect for an y use Great roasted as a side dish.

Tasty Healthy Potato Meals

Potato Pancakes

Purple Potato Salad

Oven-Browned Taters

Mashed Protein Potatoes

 1.Beat two eggs with ½ cup of milk and combine with two cups of mashed potatoes, ¼ cup scallion and salt and pepper.2. Drop batter onto a heated and lightly sprayed non-stick skillet.3. Cook 2 minutes per side or until golden 1. Microwave 4 purple potatoes for 5 minutes.2. Toss with two tablespoons low-fat ranch dressing.3. Add diced red pepper and celery, fresh dill, salt, pepper, and cooked shredded chicken 1. Cut 3 Yukon Gold potatoes in half and microwave for 4 minutes.2. Cut into cubes, toes with olive oil, salt and pepper.3. Roast at 425ᵒF for 10 minutes or until browned.4. Serve with grilled salmon and green beans. 1. Cube 6 washed russet potatoes with skin on and steam in a pot with one cup salted water for 15 minutes.2. Remove from heat (don’t drain) andadd a cup of Greek yogurt, then mash.3.Stir in ½ cup shredded Monterey Jack cheese.

Reference: Runner World, February, 2011, pg. 36

Author– Liz Applegate, Ph.D.

If you’d like more info please contact Mike.

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