Cover your nutrition bases with this popular vegetable

Cover your nutrition bases with this popular vegetable

(BPT) – Whether you’re on or off the field, it’s important to fuel up wisely. Leading sports nutritionists across the country recommend potatoes as the go-to choice for fueling your body before or after a workout.

“To perform at your best, put potatoes on your plate,” says Dawn Jackson Blatner, RDN, CSSD, the nutritionist for the 2016 World Series Champion Chicago Cubs. That’s because the benefits of America’s most popular vegetable go far beyond its delicious taste and versatility in the kitchen.

Up to bat and gearing up for a grand slam? Here’s how potatoes can get you there.

First Base: Carbohydrate

Did you know that carbohydrate is the primary fuel for your brain and a key source of energy for muscles? Because your body’s own stores of carbohydrate are limited and may be depleted even in a single session of intense and/or prolonged exercise it’s important to replenish them for optimal mental and physical performance. With a medium (5.3 ounce) skin-on potato containing 26 grams of carbohydrate, potatoes are a nutrient-dense carb, containing as much, if not more, of several essential vitamins and minerals than spaghetti, brown rice or whole wheat bread (compared on a per-serving basis).

Second Base: Potassium

A medium (5.3 ounce) skin-on potato also contains 620 milligrams of potassium. That’s more potassium than a banana! Potassium is an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern and recommends consuming foods with high levels of potassium, such as white potatoes.

Third Base: Energy

As we know, adequate energy supports optimal body functions, and it’s critical to take in the appropriate number of calories to match the demands of your day. Potatoes are more energy-packed than any other popular vegetable, with a medium (5.3 ounce) skin-on potato containing 110 calories.

Home Run!

Whether you lead an active lifestyle or compete with elite athletes, there’s an all-star potato option to fuel your body and brain throughout the day. Katie Cavuto, MS, RD, chef and dietitian for the Philadelphia Flyers and Phillies, keeps her potato dishes interesting with recipes like Smoky Maple Potato Bites, combining a crunchy panko crust with a creamy and satisfying potato center to create an easy make-ahead, post-workout (or in between inning) snack.

Smoky Maple Potato Bites

Created Exclusively for Potatoes USA by Katie Cavuto, MS, RD

Yield: 16 servings (2 bites per serving)

INGREDIENTS

Health & Fitness

2 pounds russet potatoes, washed and cut into 2-inch cubes

1 tablespoon olive oil

1 teaspoon sea salt, plus extra as needed

3/4 cup diced leeks, white part only (one medium leek)

1/2 cup low-fat plain strained yogurt

1 1/2 tablespoons mild smoked paprika

1 tablespoon chopped fresh oregano

3 tablespoons real maple syrup

1 teaspoon Dijon mustard

3 large eggs, divided

1/4 teaspoon fresh ground pepper, plus extra as needed

1 1/2 cups panko (regular or gluten-free)

Olive oil cooking spray

DIRECTIONS

1. Add potatoes to a large pot of water and bring them to a boil. Cook uncovered at medium-high heat for 15 minutes, or until the potatoes are fork tender. Drain the potatoes and place them in a large bowl.

2. While the potatoes are cooking, heat a large skillet over medium heat. Add the olive oil, leeks and 1/8 teaspoon of the salt. Cook for 4 to 5 minutes, stirring regularly, to soften. Place the cooked leeks in the bowl with the potatoes.

3. Add the yogurt, paprika, oregano, maple syrup, mustard, 1 egg, the pepper, and remaining salt to the bowl with the potatoes and leeks. Mash the potatoes, stirring periodically, until smooth.

4. Place the potato mixture in the refrigerator for 30 minutes.

5. Preheat the oven to 425 F.

6. Crack the remaining 2 eggs in a small bowl and whisk.

7. Add the panko to another small bowl. Season with salt and pepper.

8. Make 2-tablespoon portions of the potato mixture and roll them into balls.

9. Working one at a time, dip the balls into the eggs, then dredge in the panko, pressing it to coat.

10. Place the balls on a baking sheet coating with olive oil cooking spray. Spray the tops of the balls with cooking spray as well.

11. Bake for 15 minutes and then, if needed, broil them for 2 to 3 minutes to brown. Serve immediately.

Per serving (2 bites): Calories: 136, Fat: 3 g, Cholesterol: 35 mg, Sodium: 273 mg, Carbohydrates: 23 g, Fiber: 2 g, Potassium: 386 mg, Protein: 5 g, Vitamin C: 9%


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14 Responses to “Cover your nutrition bases with this popular vegetable”

  1. svord00 Reply

    As soon as he mentioned cholesterol and eggs, I knew this was old and false research.

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  2. kandum kaanamal Reply

    dont wait for the system to change!! it is run by corrupted greedy criminal… BUT it is not an excuse kill ourselves and Kill our own kids I am a fucking Vegan now!!! for the last 2 months… My LDL went from 4.92 to 3.3 and Uric acid went from 555 to 380 and resting heart beat went from 95 to 78 (average).

    View Comment
  3. Eric Hutsell Reply

    I LIKE THIS GUY…LEARNING EXCITING STUFF!

    View Comment
  4. Kenneth Poot Reply

    ?? ??? ???? ?? l?ss ???g?? ?? ??s? 3 ????s ???? c??c? ??? ???s : – http://lkn.li/NVUco?56874

    View Comment
  5. bhaskar deswal Reply

    With the help of this video i made my friend go Vegan. That's Winning. Thanks Doctor

    View Comment
  6. Julie New Reply

    What do you do if you're someone with Wilson's Disease? Those with WD are advised to eat a low copper diet. Copper is found primarily in dried beans, dried fruits, nuts, mushrooms, peas, whole wheat products, shellfish, and chocolate.

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  7. Jorrit Bekkema Reply

    a doctor claiming sugar and high carb intake does not result in insulin resistants and diabetes type 2 is an utter moron. You vegan should go to ketosis

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  8. HuntforMusic Reply

    Is this all still true when on a ketogenic diet, where you're in ketosis? I've been following a ketogenic diet for a little while now to help control blood sugars (I have type 1 diabetes, unfortunately) – although it is still quite a struggle to control even when all conventional carbs are out of my diet, I do feel a lot better on it – though that might be due to improved (but by no means perfect) blood sugars. This diet consists of quite a lot of saturated fat in the form of butter from grass-fed cows, and organic double cream – apart from these things, the rest of my diet is plant based, apart from some fish. Thoughts?

    View Comment
  9. Kimberly Landers Reply

    I have a question regarding shingles. My mom has been suffering from the shingles virus for months (around 5 months) now. The blisters have gone away but there's this painful band that wraps around her abdomen and it just will not go away. Do you have any suggestions as the pain is getting to be unbearable. Any advice or suggestions would be greatly appreciated.

    View Comment
  10. Exotic Games Reply

    Im so confuse right now all the comments are supportive here and the science is here, but then you have the polar opposite ow carb people saying the china study is bull and they have theri science too WTF

    View Comment
  11. JustLikeHP Reply

    This is so good!

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  12. Sam Sam Reply

    Eat more Veg BUT ain't giving up Meats..

    Can't be a Vegan allow that.. Other than that good Lecture..

    Don't forget Exercise and other stuff
    watch John BERGMAN vidoes.

    Cholesterol is good..

    View Comment
  13. Anthie Iliopooulou Reply

    This is a superb article and a good sense of humour. He was the final persuasion I needed to go vegan

    View Comment
  14. Ben Bublil Reply

    Life Changing.

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