Remember baked potatoes? A big ‘ol spud you would rinse off, pierce a few times all over and bake at 400 degrees in your oven for 1 hour? Viola! Over the last 30 or so years the noble baked potato has gotten a bad rap. It was thought to have no value other than the junky carbs, high glycemic index and was included in the list of “white” carbs you should never eat.
Not exactly correct. Go back and remember how great that baked potato tasted with just a pat of butter and maybe a dollop of sour cream. Salt and pepper to taste and you were stylin. Yum. Yes there are good carbs and bad, junky carbs. Let’s take a little looksee at what the Idaho baking potato has to offer nutrientwise.
A potato skin contains significant nutrients, but so does the flesh. Potatoes are a rich source of fiber, iron, vitamin C and vitamin B-6, but to get the most nutrients you’ll need to eat the whole potato. The skin contributes more of some nutrients while the flesh has more of others.
Potatoes might be a surprise source of Vitamin C but it’s anti-oxidant value helps with neutralizing free radicals and inflammation. You will find thiamin and niacin in a baked potato which can help to lower cholesterol. Let’s not forge the 3 grams of protein per spud plus 7 grams of fiber ( 5 grams from the skin, 2 grams from the flesh) from the average size baked potato. The skin of a baked potato is a great source of iron, potassium and magnesium which may help your immune system and regulate your heartbeat while lowering your blood pressure.
Coming in at a lean 260 calories (undressed) you have a healthy and delicious base for any snack or meal without a large amount of additives, sugars, or unhealthy fats. So now where do we go with the newly appointed good carb baked potato? That’s entirely up to you! Your basic baked potato can be topped with a pat of butter-healthy fat, some sour cream and or cheese-dairy calcium and protein, any vegetable you like and also any animal protein such as meat, chicken, pork or fish. There’s a whole new world out there in baked potato land to explore with delicious findings! Salt and pepper to taste and you have a full meal loaded with nutrients.
My perfect baked potato recipe is attached. I like to use nutritional yeast in place of dairy cheese. It’s an inactive yeast that has a nutty cheese flavor that goes great as a topping on baked potatoes, popcorn or as the cheese flavoring in vegan cheeses. Look for it in the health food section of most food stores.
I hope this little trip down baked potato memory lane will encourage you try to the ol’ spud again. With all the healthy benefits, great taste, low calories and east of preparation, it should be a no brainer. Make a baked potato today! Enjoy! 🙂
- 1 average Idaho baking potato
- 1-2 tbsps. butter
- 1/4 cup steamed broccoli
- 1/4 cup sauteed sliced mushrooms
- 1/2 medium onion chop finely
- 1 tsp. nutritional yeast
- salt and pepper to taste
- 1/4 cup any grated cheese you like optional topping
- Rinse and dry your Idaho potato and pierce a few times on each side with a fork Bake for 1 hour in a 400 degree oven Remove from oven and let cool a couple of minutes Cut the potato lengthwise and crosswise to make a cross Push the ends towards each other to open the potato Add add ingredients, adjust for seasonings and enjoy! Serves 1- The variations are endless!
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Connect with Me!