Russet and sweet potatoes are healthy foods that supply fiber, potassium and several other nutrients. Using either type of potato can create a nutrient-dense snack that is filling and tasty, as well. Alisa Marie Fleming notes in her book, "Smart School Time Recipes," that potatoes can be turned into many different nutritious and tasty snacks.
Sweet Potato Smoothie
Pureed sweet potato is rich with beta-carotene and potassium, and can be used to create a flavorful and nutritious smoothie. Fleming notes that using sweet potato eliminates the need to add sugar to your smoothie because it is naturally sweet. Place 1/2 cup of pureed sweet potato in a blender with 3 peeled and seeded mandarin oranges. Add 1 or 2 tsp. of ground cinnamon and blend until smooth and well mixed. Gradually add low-sugar vanilla flavored soy milk until the smoothie reaches your desired consistency. This recipe makes four servings. Use almond milk or skim milk with a few drops of vanilla for a similar taste and texture.
Potato Skins
Many restaurant versions of potato skins are high in fat and calories because they include large amounts of cheese and bacon. You can make a healthier version of potato skins that supply potassium, fiber and calcium. Bake medium-sized russet potatoes in the microwave or oven until very soft. Allow to cool and slice in half lengthwise. Scoop out the insides and reserve for another use. Sprinkle the hollowed out skins with low-fat cheddar cheese. Add chopped tomatoes and scallions. Use low-sodium crumbled turkey bacon to replace the high-fat and salt pork bacon. Heat under a broiler or in a toaster oven until the cheese melts and the skins are slightly crispy.
Baked Fries
Sweet potatoes and russet potatoes can be turned into a healthy snack of fries if baked rather than deep-fried, notes Amy Wilensky in her book, "Knack Healthy Snacks for Kids: Recipes for Nutritious Bites at Home Or On the Go." If using sweet potatoes, peel them first, otherwise leave the skins on for a boost of potassium. Cut the potatoes into strips and scatter on a baking sheet. Drizzle with olive oil and toss to coat all of the fries. Sprinkle with sea salt and pepper and bake in a 425 degree F oven until crispy. Serve with low-sodium ketchup. Sprinkle sweet potatoes with cinnamon for a sweeter, but still healthy, version.
Twice-Baked Potato Bites
Twice-baked potatoes are another snack that is often high in fat and salt. Making your own version allows you to prepare a more nutritious snack. Wash several small new potatoes. Bake in the oven or microwave until soft. Allow to cool and then slice in half. Carefully scoop out the insides so the skins do not tear. Leave some potato at the bottom to help keep them intact. Place the potato in a separate bowl and lay the skins on a baking sheet. Add skim milk, garlic powder and pepper to the potato and mash to combine. Spoon the mixture among the potato skins and top with a sprinkle of low-fat cheddar cheese and fresh chives. Reheat in the microwave or oven until hot and the cheese has melted.
References
- "Smart School Time Recipes"; Alisa Marie Fleming; 2010
- "Knack Healthy Snacks for Kids: Recipes for Nutritious Bites at Home Or On the Go"; Amy Wilensky; 2010
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