Potatoes are full of nutrients that boost energy, trim waste lines and even help ward off cancer.
The Goodness of Potatoes
- 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.
- 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.
- 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.
- 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) |
Red-Skinned |
 |
 |
| 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 |
Purple |
 |
 |
| 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.