Lifetime Fitness – Nutritious Potato Recipes

Nutritious and Healthy Potato Recipes

Since you may have recently finished our Vegetable Quiz, we thought you might like some tasty and nutritious Potato Recipes. Since I love potato’s I jumped at the chance to share these recipes. And Lifetime fitness means that you don’t have to give up Potato’s as most ‘diets’ would have you believe. All it means is that you should choose the healthy sweet potato (color=nutrition) and watch your butter calories and reduce your salt intake. And don’t worry, Potato’s taste good all by themselves (or with a little cheese), or try these goodies for dinner tonight. Enjoy!

Mashed Sweet Potatoes

Mashed sweet potatoes are an easy and nutritious side dish that can go with any entrée. A great idea to try in place of traditional mashed potatoes.

Potatoes at the Market

Tasty Tots

A healthy, kid-friendly alternative to traditional ‘fried’ potatoes, Tasty Tots are made with sweet potatoes and garbanzo beans (chickpeas).

Tasty Potato Tots

Sweet Potato Pancakes

with Balsamic Maple Mushrooms

This healthful version of pancakes features the delicious goodness of mashed sweet potatoes and whole grains, artfully balanced with sweet savory sautéed mushrooms infused with maple syrup and balsamic vinegar.

Perfect for dinner or brunch.

Sweet Potato Pancakes

Mashed Sweet Potatoes

Mashed sweet potatoes are an easy and nutritious side dish that can go with any entrée. A great idea to try in place of traditional mashed potatoes. Each serving is 3/4 cup.

Mashed Sweet Potatoes

  • Servings: 4
  • Difficulty: Easy
  • Print

Serving size: 3/4 cup / Prep Time: 10 minutes; Cook time: 25 minutes

Ingredients

  • sweet potatoes (small to medium)
  • 3/4 teaspoon thyme (dried)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Directions

  1. Wash and peel the potatoes. Cut them into slices that are ¾ inch thick.
  2. Put them in a saucepan with enough water to cover the potatoes.
  3. Bring the water to a boil on medium heat.
  4. Cook the potatoes for 20 to 25 minutes, until they’re soft.
  5. Drain the water. Put the potatoes in a medium bowl.
  6. Use a fork or potato masher to mash the potatoes.
  7. Mix in the thyme, salt, and pepper.

Enjoy!

Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network Website Recipes


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Tasty Tots

A healthy, kid-friendly alternative to traditional ‘fried’ potatoes, Tasty Tots are made with sweet potatoes and garbanzo beans (chickpeas).

Tasty Tots

  • Servings: 36 tots
  • Difficulty: Easy
  • Print

Serving size: 3/4 cup / Prep Time: 30 minutes; Cook time: 35 minutes

Ingredients

  • 5 cups Fresh sweet potatoes, peeled, coarsely shredded
  • 2 1/3 cups canned low-sodium garbanzo beans (chickpeas), with liquid
  • 1/2 cup Fresh green onions, finely chopped
  • 2 tablespoons vegetable oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon Granulated Garlic
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ground cinnamon

Directions

  1. Preheat oven to 350 °F.
  2. Place shredded potatoes on a large baking pan sprayed with a nonstick cooking spray. Bake at 350 °F for 20 minutes or until slightly tender. Do not overcook.
  3. Increase oven temperature to 400 °F.
  4. In a food processor or blender, purée garbanzo beans, including the liquid, until smooth.
  5. In a medium mixing bowl, combine shredded sweet potatoes, puréed garbanzo beans, green onions, vegetable oil, salt, garlic, pepper, onion powder, and cinnamon. Mix well. Cover and refrigerate for 40-45 minutes to make tots easier to form.
  6. Spray a large baking sheet with nonstick cooking spray. Using a cookie scoop or a spoon, roll 36 tots. Place 1 inch apart on baking sheet. Lightly flatten the tops of the tots with a spoon or a fork. Bake at 400 °F for 10-12 minutes or until lightly brown.
  7.  

    Serve hot.

    Enjoy!

Source: Recipes for Healthy Kids Cookbook for Homes

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Sweet Potato Pancakes

with Balsamic Maple Mushrooms

This healthful version of pancakes features the delicious goodness of mashed sweet potatoes and whole grains, artfully balanced with sweet savory sautéed mushrooms infused with maple syrup and balsamic vinegar. This dish is perfect for dinner or brunch.

Sweet Potato Pancakes with Balsamic Maple Mushrooms

  • Servings: 4
  • Difficulty: Easy
  • Print

Ingredients


For Sweet Potato Pancakes
– 3 medium sweet potatoes or yams (orange flesh)
– 1 cup non-fat milk
– 1 egg, beaten
– 2 tablespoons vegetable oil
– 1 cup whole-wheat flour
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– Cooking spray, as needed

For Balsamic Maple Mushrooms
– 1 pound cremini and/or white button mushrooms, quartered
– 1 tablespoon vegetable oil
– 1/3 cup maple syrup
– 1 tablespoon balsamic vinegar

Directions

  1. Microwave sweet potatoes until soft; let cool. Peel and mash potatoes, using an electric mixer.
  2. Add milk, egg, and vegetable oil to potatoes; mix. Sift together dry ingredients and add to potato mixture. Mix on low until just blended.
  3. Heat non-stick skillet or griddle over medium heat; coat skillet with cooking spray.
  4. Use 1/4 cup of batter per pancake, ladling into hot skillet.Wait until pancake bubbles and looks slightly dry on top before flipping over.
  5. While pancakes are cooking, heat 1 tbsp vegetable oil in another skillet (do not use non-stick) over medium flame.
  6. Add quartered mushrooms and toss coat with oil. Let simmer, stirring occasionally, until juices run.
  7. Add maple syrup and balsamic vinegar to pan. Let simmer until sauce reduces and thickens.
  8. To serve, stack 2-3 pancakes, alternating with balsamic maple mushrooms.

Notes

Serving Suggestions: Serve with a glass of non-fat milk and field greens dressed with olive oil and vinegar.


Enjoy!

Source: Produce for Better Health Foundation

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Thank you for spending part of your day with us. We hope you enjoy these nutritious vegetable recipes. Wishing you the best of health!

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Author: Joan E Wilder

We provide information and motivation focused on the importance of physical activity to our quality of life. It is our hope to help people invest in themselves by staying active throughout their lives. It's that important.

2 thoughts

    1. I know, right? They had me at Potato… LOL :) I could live on Potato’s and Bread, oh wait, maybe some ice cream too… But I guess that’s why I need these quizzes – to remind me that small improvements make for a healthy body! :) Thank you Christy – I hope you enjoy!

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