Mashed potatoes, double stuffed potatoes, scalloped potatoes, twice-baked potatoes…if you’re like us, your mouth is already watering (and chances are your kids’ are too!)!
Most of our clients tell us potatoes are a satisfying comfort food for them. As registered dietitians we often feel as though we have to be the bearer of bad news and tell our clients that they should aim to cut back on some of their favorite foods and beverages. But not today! And not when it comes to potatoes! Guess what? New research shows that we actually should aim to eat more potatoes since vegetable consumption, including starchy vegetables, falls far short of the recommended levels among women of childbearing age. Women between 19-50 years old only consume half of the recommended vegetable servings and two of the recommended 5-6 cups of starchy vegetables per week, resulting in a low intake of potassium, (potassium is critical during pregnancy to help maintain healthy blood pressure, prevent muscle cramps and more), folate and dietary fiber—all of which are found in potatoes.
So this is great news if you’re pregnant and craving potatoes! Or for that matter, it’s good news for any of us who want to have our potato…and eat it too. Woot, woot!
And if you’ve been trying to avoid potatoes in hope of losing weight, consider that a 5.3 ounce baked potato is only 110 calories and is fat and sodium free yet has more potassium than a banana. So they’re perfectly guilt-free. In fact, we typically have our weight loss clients include a baked potato topped with creamy Greek yogurt or cottage cheese as a lunch-time meal option along with another vegetable, and when they eat it, they are so satisfied that they eat better the rest of the day compared to when they eat other lunches. They also see better weight loss results!
In honor of two foods that most adults and kids love, and the new potato research, we’re sharing the the perfect quick and healthy recipe to celebrate the good news!
Quick and Healthy Baked Pizza Potatoes
Prep Time 10 Minutes
Ready Time: 15 Minutes
Cook Time: 12 Minutes
Recipe by: United States Potato Board
4 (5-to 6-oz.) Russet potatoes, scrubbed
1/4 cup nonfat plain yogurt
4 teaspoons healthy buttery spread
1/2 teaspoon garlic or seasoned salt
Snipped fresh chives or green onion tops (optional)
16 slices turkey pepperoni
1/4 cup warm pasta sauce
1/4 cup Italian blend shredded cheese
1 tablespoon minced green pepper
1 tablespoon sliced green onion
Cut a wedge out of each potato about 1/8-inch wide and 1-inch deep and place in a microwave-safe dish. Microwave on HIGH, uncovered, for 10 to 12 minutes depending on strength of microwave. Use oven mitts to remove dish from microwave. Carefully make a slit in the top of each potato and fluff with a fork.
Stir 1 tablespoon yogurt, 1 teaspoon buttery spread and 1/8 teaspoon salt into each potato; sprinkle with chives if desired. Place 16 slices turkey pepperoni on a plate and microwave on HIGH for 45 to 60 seconds to crisp.
Top each seasoned potato with pasta sauce, cheese, green pepper and green onion. Microwave on HIGH for 2 minutes to melt cheese, then, top with coarsely crumbled pepperoni slices.
Calories: 290, Fat: 4g, Cholesterol: 20mg, Sodium: 590mg, Vitamin C: 70%, Fiber: 3g, Protein: 15g, Potassium: 708mg