The Versatile Potato


twice baked potatoes

Health Benefits of the versatile potato:

  • The potato is rich in iron, phosphorus, calcium, magnesium and zinc which makes it great for bone health.
  • Potatoes can help to decrease blood pressure because they are rich in potassium.  Potassium widens the blood vessels.   This may be even more beneficial in lowering blood pressure than decreasing your sodium intake.  In addition, calcium and magnesium in the potato help to decrease blood pressure.
  • The large amount of fiber of the potato, potassium, vitamin C and amount of vitamin B-6 and the potato’s low amount of cholesterol make it a heart healthy food.
  • Potatoes decrease inflammation due to the amount of choline.  Choline helps with sleep, learning, our muscle movement and even memory.  Choline also helps to maintain our cell membranes and aids in transmitting nerve impulses.  It helps with fat absorption and reduces chronic inflammation.
  • Due to the vitamin C and quercetin content, it has antioxidant properties which helps to fight off free radical damage.  The folate in potatoes helps to repair our DNA which also helps us to fight off cancer.  It’s high fiber content is associated with a lower risk of colorectal cancer.
  • These are just a few of the benefits.  Potatoes also are good for weight maintenance and a feeling of being full, a healthier metabolism due to B-6 and healthier skin due to its vitamin C content.




My Recipe

Bake 5-6 medium size, thoroughly washed potatoes in the oven at approximately 175 degrees C until able to easily poke with a fork (usually 45 minutes to 1 hour, ovens may vary).  Remove from the oven and let them cool about 10 minutes. (Tip:  Before baking poke with a fork all over about 7-8 times, grease potatoes with a small amount of oil and sprinkle salt on them; this helps the cooking process and taste).

Take just the very top of the skin off, leaving the skin on all other areas of the potatoes. (Wait, don’t throw away the skin, eat it! The fiber is great for you!)

Remove the contents of the potato leaving only enough to keep the skin intact as shown in picture 2 and place contents into a bowl.  Set the skins to the side.

Take about 3-4 Tbsp of cream cheese and about 3 Tbsp of hummus.  Add this to the potato content in the bowl (picture 3).

Season with salt and pepper to taste (use sea salt for a healthier alternative), add about 1/2 tsp of cumin and garlic granules/powder and 1 Tbsp of olive oil (see picture 4).

Mix well by mashing potatoes then stir them until it is a consistent mush.  It will be very thick.

Place the potato mixture back into the potato skins that you have sat to the side.

Bake about 10-15 minutes at the same temperature as before, take them out, garnish with parsley or whatever garnish you desire and serve (picture 5).

I like to serve with a side of broccoli and fish.  Enjoy!

Leave a comment if you try this tasty recipe and tell me what you think.  Feel free to forward me any questions.



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