Fuel Your Workout with Healthy Potato Recipes

Don’t think potatoes have a place in your weight loss plan? Choose the right recipes, and potatoes can be a healthy and important part of your diet.

You might worry that the carbs in potatoes could derail your weight loss goals, but according to the Mayo Clinic, losing weight is all about expending more calories than you eat. A medium potato is a naturally fat- and cholesterol-free food and at a measly 110 calories, it’s a natural choice for maintaining a healthy weight.

In fact, your body needs carbohydrates to fuel your brain and your muscles. Studies suggest that a diet that includes a healthy amount of carbs can even lead to more endurance in your workouts.

What does all of this mean? It means that potatoes can fuel your workout, as long as they’re part of an overall healthy meal. That doesn’t mean you have to eat these foods right before working out. Just incorporating them into your regular diet can help provide fuel for your muscles for a better workout.

Need some recipes to get you started? These healthy potato recipes are great choices to get energized for exercise.

Chili Lime Chicken Potato Tacos

Healthy Chili Lime Chicken Potato Tacos

This recipe has a nice balance of protein from the chicken, carbs from the potatoes and the taco shells, and a little bit of fat from reduced-fat cheese.

 
 

Fiesta Potato Smashers

Fiesta Potato Smashers

Pair up this veggie-packed potato recipe with a protein source like chicken, beans, or tofu for a balanced meal to supercharge your workout routine.

 
 

Grilled Potato Kabobs

Grilled Potato Kabobs with Lemon Herb Drizzle

You don’t have to skip summer cookouts to maintain a healthy diet. Include these grilled potato and vegetable skewers in your next cookout menu!

 
 

Mediterranean Savory Salad

Mediterranean Sun Kissed Savory Salad

Salads are synonymous with weight loss, but a pile of lettuce isn’t enough to keep you going at the gym. Try out this hearty dinner salad with potatoes and a touch of feta cheese instead.

 
 

Purple Potato Salad

Purple Potato Salad with Beets and Arugula

This is another spin on a dinner salad that includes healthy fat and a dose of protein from walnuts and beautiful beets for a little bit of natural sweetness.

 
 

Lightened Potato Latkes

Lightened Up Potato Latkes

Traditional latkes are pan-fried in lots of butter or oil, but our healthier version packs a nutritional punch! Serve these up with Greek yogurt for dipping to give yourself a little protein boost.

 
 

Potato Scramble

Potato Scramble with Butternut Squash and Pasilla Peppers

Start the morning off with a nice balance of protein, fat and carbs. Serve your scrambled potatoes with a fried egg or two to give your afternoon workout a boost.

 
 

Sweet Potato Kale

Sweet Potato & Kale Salad with Pineapple

Carbs, healthy fats, and a superfood punch from plenty of fresh kale? Talk about an energy wallop! You can eat this kale salad as a side dish or a main course.

 
 

Greek Yogurt and Sriracha-Roasted Chickpeas

Baked Potato with Greek Yogurt and Sriracha-Roasted Chickpeas

Pump up your workout with this one-bowl meal. Beans and yogurt add protein to your standard baked potato while keeping the fat grams in check.

 

10 Healthy Loaded Baked Potato Recipes

A loaded baked potato can be a heavy dish, or it can be a healthy, easy meal. It all depends on the toppings that you choose.

Sure, if you smother your potatoes in cheese, bacon, and butter that loaded baked potato can be pretty unhealthy, but there are lots of lighter options to pile onto those spuds. One medium baked potato with the skin on has just 110 calories and is naturally fat free. It’s also sodium- and cholesterol-free food that’s high in vitamin C and a good source of potassium.

Next time you need a quick, easy supper that’s healthy to boot grab yourself a potato and load ‘er up with some of these healthy toppings!

Greek Yogurt and Sriracha-Roasted Chickpeas

1. Greek Yogurt and Sriracha Chick Peas

Pile on the protein, fiber, and the flavor! Sriracha is an Asian chili sauce that you you can find in the grocery aisle at most supermarkets. Don’t worry – if you can’t find Sriracha, we have you covered with a substitution.
 
 

Greek Salad Baked Potatoes

2. Greek Salad

Instead of traditional cheddar, this baked potato recipe heaps on tomato, onion, olives, oregano and a little bit of feta cheese for a tasty, healthy meal.
 
 
 

Chicken Sausage Sweet Potato

3. Chicken Sausage and Apples

Who says white potatoes are the only ones you can load up for a healthy meal? Bake or microwave a sweet potato, and make it a meal with savory sausage and slightly sweet apple.
 
 
 

Lightly Loaded Sweet Potato

4. Light Loaded Sweet Potato

Sweet potatoes are even great with more standard toppings. Check out this lightened up version using Greek yogurt, reduced fat cheese, black beans, and plenty of spices for a plate full of flavor without all of the fat and calories. Image Source: Skinny Taste
 
 

Chicago Style Hot Dog

7. Chicago Style

Why are hot dogs the only ones that get to be loaded up Chicago style? The recipe linked above is for topping a hot dog, but those same toppings are delicious on a baked potato. If this recipe makes you miss the dog, try adding a sliced veggie dog to keep things light. Image Source: The Paupered Chef
 
 

Roasted Vegetable Potatoes

8. Roasted Veggies

Another vegetable-topped potato? Yes! Roasting vegetables brings out a sweet, smoky flavor that’s a perfect complement to a potato. This recipe uses crunchy walnuts and sweet raisins for a filling, tasty dish. Image Source: My Recipes
 
 

Cauliflower Curry

9. Curried Cauliflower

Looking for a little bit of spice? Top that spud with a heap of Indian-style curried cauliflower. This recipe calls for asafoetida, an Indian spice. If you can’t find it in the spice aisle, just use a pinch of garlic powder and a pinch of onion powder as a substitute. Image Source: Chef In You
 
 

Caramelized Onions

10. Caramelized Onions and Steamed Broccoli

Caramelized onions are a little bit different from just sauteed onions. Instead of frying them up fast and hot, you cook them slowly over low heat to bring out that onion’s natural sugars. Heap those onions onto your spud, then add half a cup of steamed broccoli and a dollop of Greek yogurt. Image Source: Simply Recipes
 

Healthy, Spicy and Delicious: Baked Potato with Greek Yogurt and Sriracha-Roasted Chickpeas

Greek Yogurt and Sriracha-Roasted Chickpeas

Need a healthy baked potato recipe? Spice things up with a dollop of Greek yogurt and some spicy, crunchy roasted chickpeas!

Potatoes work great in side dishes, but they can also be the main course. With the right toppings, you can turn those spuds into into the star of the show at supper time! This healthy baked potato recipe has plenty of protein from the Greek yogurt and the chickpeas, fiber to keep you feeling full, and it’s packed with flavor.

Sriracha is an Asian chili sauce that’s available in most grocery stores. If you can’t find Sriracha at your local grocery store, you can substitute 1/4 teaspoon of cayenne pepper for the chili sauce. Not partial to spicy food? Don’t worry! Just skip the cayenne and the chili sauce and double the cumin instead.

Greek Yogurt and Sriracha-Roasted Chickpeas

Baked Potato with Greek Yogurt and Sriracha-Roasted Chickpeas

Prep time: 15 minutes; Cooking time: 30-40 minutes

Ingredients

  • 4 Express Bake PotatOHs, cooked in the microwave
  • 1 15 ounce can chickpeas (also called garbanzo beans)
  • 2 tablespoons olive oil
  • 1/2 teaspoon cumin
  • 1-2 teaspoon Sriracha chili sauce (depending on how spicy you want your chickpeas)
  • pinch of salt
  • 2 cups nonfat Greek yogurt
  • 2 teaspoons dried or 2 tablespoons fresh dill
  • 1 teaspoon garlic powder
  • salt and pepper, to taste
  • 1 fresh cucumber, seeded and chopped

Directions

1) Microwave PotatOHs on high 15 minutes or until the potatoes are tender when pierced with a fork. Use oven mitts or potholders to remove them from the microwave. Let cool for 3 minutes and then remove wrapper.

2) Preheat the oven to 400.

3) Toss the chickpeas with the oil, cumin, Sriracha, and salt. Spread them out onto a cookie sheet and bake 30-40 minutes, or until they start to look just a little bit browned.

4) Meanwhile, use a fork to whisk together the yogurt, dill, and garlic powder in a small bowl. Season with salt and pepper.

5) Slice your baked potatoes almost all the way in half, leaving the bottom intact. Divide the yogurt mixture between the potatoes, then top each one with 1/4 of the chick peas and a handful of the chopped cucumber. Serve immediately.

Nutrition

  • Calories: 435
  • Fat: 8g
  • Sodium: 579mg
  • Carbohydrates: 68g
  • Protein: 23g

YTD Potato Volume Up On Lower Prices: Consumer Insights

Partly driven by the economy, the number of in-home prepared dinner has been steadily increasing, a good trend for supermarkets, and for potatoes since they are the #1 side dish, only all other vegetables combined have a higher percentage than potatoes.

While the percentage of individuals consuming potatoes over a two week period declined slightly in 2012, it’s important to remember that an average of 78% of consumers walking through your doors are regular consumers of potatoes.





Read Part 1: YTD Potato Volume Up On Lower Prices: U.S. and Regional Insights
Read Part 2: YTD Potato Volume Up On Lower Prices: Variety Data and Crop Insights

Sources: FreskLook, NPD Group, NAPMN, compiled by Category Partners LLC

YTD Potato Volume Up On Lower Prices: Variety Data and Crop Insights

While russets remain king as a percentage of total pounds, we have seen a slight shift in the volume. Russets share declined 1.2 points, while red, yellow and specialty increased their share of the volume. White variety shares also continued to decline.

Current Crop Status

There appears to be sufficient russet storage potatoes to make it to new crop, but that is dependent upon the storages holding up. Several growing areas are seeing reductions in pack-outs due to quality issues. The most prevalent issues appear to be silver scurf and pressure bruising. However, supplies in several areas will be “tight” in the period from mid-July through August.

In a trend that started in q3 and q4 of last year, yellows have had record volumes YTD and are in short supply. The supply will likely be very tight until new crop. The same situation exists on Red potatoes. Carefully review your promotion plans and maintain a presence in your ad circulars — now is not the time for deep discounting or BOGOs.

New Crop

Very early reports indicate that the 2013/2014 planted acres will be down 50k acres +/-. However, the majority of those acres are related to processing and should not impact the fresh market.

While a few regions had planting delays due to weather, there is still sufficient time to have a good crop. There “could be” some delays getting into new crop. The only exceptions could be North Dakota, parts of Minnesota and Maine, where weather-related planting delays could impact yields. This is especially true in North Dakota.

Read Part 1: YTD Potato Volume Up On Lower Prices: U.S. and Regional Insights
Read Part 3: YTD Potato Volume Up On Lower Prices: Consumer Insights
 

YTD Potato Volume Up On Lower Prices: U.S. and Regional Insights

Potato Retail pricing has been mostly deflationary through the first 16 weeks of 2013 with total US retail potato prices down -9.6%. That has reduced overall retail sales which are -6.3%. However, the lower prices have had a positive effect on pounds which are up +3.6% as consumers are returning to the category, in part, due to increased in-home dinners, but also the value proposition that potatoes represent.

  • Russet and white varieties saw the largest retail dollar declines, while yellow/gold and A/O (which is primarily specialty) saw dollar increases even with retail price decreases due to their overall volume increases.
  • YTD all the major categories are running plus volumes except the white segment.

  • The potato category performance varies considerably, both dollars and pounds by region.
  • The North East with a -3.3% dollar performance was the best of the eight regions, and the Western Region was the worst.
  • However, on a pound basis, the Great Lakes Region was the best, and California the worst performer.
  • Note that all regions had positive yellow dollar and pound performance

Read Part 2: YTD Potato Volume Up On Lower Prices: Variety Data and Crop Insights

Sources: FreskLook, NPD Group, NAPMN, compiled by Category Partners LLC
 

Planning a Cookout on 4th of July? Don’t Forget the Potatoes!

American Flags

July 4th is on Thursday, and that means firing up the grill! We’ve been talking about grilling a lot around here lately, but what fun is summer if you don’t cook lots of food outside over an open flame? No fun, that’s what!

This Independence Day, treat yourself to an grilled feast with plenty of healthy, hearty potatoes. Not only do potatoes bring a healthy dose of vitamin C to the table, but they’re a budget-friendly vegetable to flesh out your July 4th menu. That’s important if you’re planning a big ol’ cookout!

Also, remember that PotatOHs are a great shortcut to getting your potatoes ready for grilling. Throw them in the microwave and they’ll be cooked in just 4-7 minutes, cutting down grilling time and letting you enjoy more time with friends and family.

We’ve rounded up some of our favorite potato sides, so no matter if you’re grilling a meat or veggie dish, there’s a great potato recipe to go with it. Enjoy!

 
Steak Sides

Steak or Pork

Balance out that heavy sirloin or pork chop with some lighter side dishes. Here are a few to try:

Sweet Potato and Kale Salad with Fresh Pineapple

Browned Butter Smashed Potatoes with Butternut Squash

Fingerling Jubileez Salad

 
Chicken Sides

Chicken

There are so many ways to barbeque chicken, and these sides pair up well with almost any marinade.

Warm Honey Mustard Potato salad with Green Beans

Grilled Potato Dippers with a Trio of Sauces

Mediterranean Sun-Kissed Savory Salad

 
Fish Sides

Fish

Whether you’re serving up a strong-tasting fish like salmon or something more mild like tilapia, these sides are sure to be a hit.

Bacon and Chive Potato Pancakes and Arugula Salad

Lemon Oregano Roasted Potatoes

Festive Papas Tapas

 

Veggie Sides

Veggies

Creating an all-veggie grilled smorgasbord? Try these filling side dishes.

Red, White, and Blue Potato Salad

Parmesan Panko Potato Balls

Creamy Potato and Vegetable Casserole

 
Image Credit: Creative Common Flag photo via Hryck on Flickr