Myrna Haag: Food and Recipes

Wednesday August 20

Nutrition Facts

(per serving)

Easy Calcium-Boost Filling

Calories: 384
Protein: 24 g
Carbohydrates: 66 g
Fat: 2 g
Sodium: 218 mg
Cholesterol: 22 mg
Fiber: 5 g

Low-Fat Fiber Filling

Calories: 472
Protein: 24 g
Carbohydrates: 45 g
Fat: 1 g
Sodium: 539 mg
Cholesterol: 4 mg
Fiber: 10 g

Functional Components

Baked potatoes are a great potassium boost--twice that of a banana. This is great news for those suffering from high blood pressure and active individuals in need of potassium for proper fluid balance. Potassium is an essential mineral for the functioning of the adrenal glands, making it an important substance in our ability to fight stress. Baked potatoes are also high in Vitamins C and A.

Really Get Stuffed Baked Potatoes

Serves: 1

Preparation Time: About 5 minutes

Cooking Time: 10 minutes

A WELL STUFFED BAKED POTATO is a joy and can make a quick nutrition-packed meal, perfect for someone in a hurry. Potatoes are a good source of potassium (twice that of a banana!) and are remarkably high in Vitamin C. Here are two ways of adding the "good stuff:" an easy calcium boost filler and a low-fat fiber filling. Both fillings supply ample amounts of protein.

Ingredients

1 medium to large baked potato
1/2 cup low-fat milk

Easy Calcium-Boost Filling

2 Tbsp. parmesan cheese
1/2 cup low-fat cottage cheese

Low-Fat Fiber Filling

1/2 cup canned chickpeas
2 Tbsp. chopped cilantro
1/2 cup low-fat plain yoghurt
salt and pepper to taste

Directions

1. Bake potato in microwave until soft.
2. Remove inside of potato, leaving jacket intact.
3. Mash potato with milk and mix in filling.
4. Place mixture back into jacket and serve.

Breakfast Smoothie