Happy National Potato Day

That's right. Who else would you get this info from!

Potatoes got a really BAD rap in the 'low-carb' era, which is still lingering.
I've got some good news though, potatoes are a healthy and nutritious vegetable (when not soaked and fried in oil and trans fat)!  In fact, I even indulged in homemade garlic smashed potatoes last night :)

Some Potato Perks:
Based on 1 medium (2-3") potato with skin

1. Low in Calories: 130!
2. High in Fiber: 3 grams!
3. Fat free!
4. 14 mg Calcium!
5. 750 mg Potassium!
6. 17 mg Vitamin C (bet you didnt know potatoes were a good source of vit. C? ) !
7. ~1 mg Iron!
8. 3 grams Protein!
9. 52 mcg Folate!
10. Minimal Sodium: 10 mg!
11. Vitamin Rich: lutein & zeaxanthin (eye health), Vitamin A (antioxidant) & beta carotene!
12. We like them!
13. Relatively Inexpensive!
14. Easy to Grow (green!)
15. Naturally Gluten Free!
16. Fermented with grains to made Vodka! (hehe)

POTATO HINTS..to get the most outta our lil' oval & round friends:

• Switch between white potatoes and Sweet Potatoes- the sweet orange ones have more Vitamin A and 27 less calories per medium potato
• Eat the skin! You will get the most out of your potato's vitamins and minerals, as well as protein/fiber.
• Make one in no-time by pricking it with a fork and popping it in the micro.
• Get creative with healthy toppings: Salsa, Black Beans, Guacomole, broccoli, cauliflower, and Tomatoes. Minimize cheese and sour cream toppings (saturated fat sources). Try whipped butter or even eat plain with Ketchup!
• Make your own french fries at home to fulfill that craving. Cut potato (leave skin on) in strips and place on 'Pam'-sprayed cookie tray or roasting pan. With a pastry brush 'paint' on Extra Virgin Olive Oil (not drench..EVOO has calories!). Sprinkle on salt-free herbs: oregano, basil, garlic/onion powder and parsley. Sprinkle a tiny amount of salt on and bake at 450 until crispy and golden :)

                  Sick of reading about potatoes? Too bad.

Check out some interesting Potato "stuff":

-->Cultivated in Peru over 4,000 years ago!

-->At a White House dinner in 1802,Thomas Jefferson was the first person to serve French Fries.

-->1/3 of all Potatoes in the US are grown in Idaho (go figure).

-->The average American eats 126 pounds of potato a YEAR (k, slow down people).

-->The largest potato ever grown (according to the Guinness Book of World Records) weighed in at 18 pounds and 4 ounces.

--> Flower's of Potato plant:

REMINDER!!
Potatoes are on the "dirty duz" list...so buying organic is much cleaner :)

Breakfast Heaven

I love breakfast, which is why I was super pumped about my breakfast this am. I will sometimes have oatmeal in the am, but its made here at work with water so I know the protein content isn't great. To bulk the protein content I added 1/4 cup skim milk,1/2 tablespoon peanut butter and 7 walnut halves. I added 1/2 of a sliced banana and sprinkled brown sugar on top.
Outcome? DELICIOUS! (and filling).

ReCiPe:

• 3/4 cup plain oatmeal cooked in water
• 1/4 cup fat free skim milk
• 1/2 tbsp all natural peanut butter
• 1/2 large banana
• 7 walnut halves (1/2 ounce)
• Sprinkle brown sugar
• Microwave and see the magic happen.

Nutrition Breakdown:

360 calories

7 grams fiber

11 grams protein

High in protein & fiber for satiety and still under 400 calories :)