Potato Performance Muffins are a delicious snack that is kind on your body and your taste buds. Created by registered dietitian Dawn Jackson Blatner, these muffins are designed for convenience and can be made in a blender for easy prep and clean up. “These make-ahead Red Velvet Potato Muffins are a smart way to fuel your body before or after a workout.” —Dawn Jackson Blatner, RDN, CSSD
Ingredients
1 cup baked potato, cooled (with skin)
1/2 cup sliced cooked beets, cooled (about 1 medium beet)
1 banana, peeled
3 eggs
1/4 cup unsweetened cocoa powder
1/4 cup coconut sugar
2 tablespoons coconut oil, melted
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon vanilla extract
1 teaspoon cinnamon
pinch of sea salt
Preparation
Preheat the oven to 350º F.
Put all ingredients into a blender or food processor. Blend until smooth.
Line a 12-cup muffin tin with paper liners and evenly pour batter into 9 of the cups.
Bake for 20 to 25 minutes, or until a toothpick inserted in the center of a muffin comes out clean.
Let the muffins cool completely before eating. Store extras in fridge for up to 5 days or freeze for up to 3 months. Thaw frozen muffins in fridge for a couple of hours before eating.
Enjoy the comforting flavors of buffalo sauce and blue cheese on top of smashed petite potatoes for a post-exercise protein pick-me-up.
Ingredients
1 1/2 lbs. red and yellow petite potatoes
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
2 cloves garlic (unpeeled)
1/4 cup buffalo wing sauce
1/2 teaspoon sugar
Blue Cheese Yogurt Topping
1/3 cup nonfat plain Greek yogurt
1/4 cup crumbled reduced-fat blue cheese
1 tablespoon lemon juice
1 teaspoon garlic powder
Preparation
Preheat oven to 450°F and line a baking sheet with parchment paper or foil.
Put potatoes in a large pot and add water to cover. Bring to a boil then reduce heat and simmer for 25 minutes or until potatoes are tender when pierced with a fork. Potatoes should be cooked through but still hold their shape. Do not overcook. Drain potatoes and let cool for 10 minutes.
Place potatoes on baking sheet and gently press down on each with the palm of your hand until they split open and are about 1/2-inch thick but still in one piece. Space potatoes 1-inch apart. Brush with oil and flip to coat both sides. Sprinkle potatoes evenly with salt and pepper and cook for 20 minutes.
While potatoes are cooking, place garlic in the microwave and cook on HIGH for 30 seconds to soften and mellow flavor. Peel and place in a small blender or food processor with buffalo sauce and sugar; puree until smooth. Brush potatoes on both sides with mixture and cook for 5 to 10 minutes more or until potato edges are crispy and brown.
Stir together blue cheese yogurt dressing ingredients in a medium bowl and serve with potatoes.
Colorful petite potatoes are boiled and then smashed and flavored with lemon, rosemary and Parmesan for a tasty way to re-fuel post-exercise.
Ingredients
1 1/2 lbs. red and yellow petite potatoes
2 Tablespoons olive oil
3/4 teaspoon salt
1/2 teaspoon pepper
1/3 cup grated Parmesan cheese
1 Tablespoon roughly chopped fresh rosemary or 1 teaspoon dried
Zest of 1 lemon
1/2 cup plain nonfat Greek yogurt
3 Tablespoons sliced green onion tops
Preparation
Preheat oven to 450°F and line a baking sheet with parchment paper or foil.
Put potatoes in a large pot and add water to cover. Bring to a boil then reduce heat and simmer for 25 minutes or until potatoes are tender when pierced with a fork. Potatoes should be cooked through but still hold their shape. Do not overcook. Drain potatoes and let cool for 10 minutes.
Place potatoes on baking sheet and gently press down on each with the palm of your hand until they split open but are still in one piece and are about 1/2-inch thick. Space potatoes 1-inch apart. Brush with oil and flip to coat both sides.
Sprinkle potatoes with salt and pepper and cook for 20 minutes. Sprinkle Parmesan, lemon zest and rosemary over potatoes and toss lightly; cook for 10 to 15 minutes more or until potato edges are crispy and brown.
Serve warm with Greek yogurt sprinkled with green onion tops.
This satisfying post-workout meal is packed with protein and carbohydrates. Prep it ahead of time for convenient access to the nutrients your body may need to aid it’s recovery.
Ingredients
1 cup sweet onion, chopped
1 jalapeno pepper, seeded if desired and chopped
2 garlic cloves, chopped
2 Tablespoons avocado oil
4 cups vegetable broth
1 15 oz. can diced tomatoes, with juice
1 ½ lbs. small red potatoes, quartered
1 15 oz. can black beans, rinsed and drained
1 teaspoon dried oregano
1 Tablespoon Cumin
Sea salt and pepper to taste
3 green onions, chopped
½ cup low-fat cheddar cheese
Preparation
In a large sauce pan, heat oil over medium-high heat. Add onion and jalapeno pepper and sauté until softened, about 3 minutes. Add garlic and stir until fragrant, about 1 minute. Add vegetable broth, tomatoes, potatoes, black beans, salt and pepper increasing heat to high and bring to a boil. Reduce heat to medium-low and cover, simmering for about 20 minutes, or until potatoes are tender.
Cool slightly and transfer 1/3 mixture to a blender and carefully blend until smooth. Repeat with the remaining soup, 1/3 at a time or use an immersion blender instead.
If soup is too thick, add water or broth a little at a time. If soup is too thin, return to medium heat and simmer, stirring often until desired consistency being careful not to burn.
Top each bowl of soup with 1 1/2 Tablespoons low-fat cheddar cheese, and serve with green onion garnish
Variations
Any potato will work here. Leave the skins on and cut into equal size pieces to ensure even cooking.
Top the soup with hot sauce and chopped sweet bell peppers for more flavor and texture.
A traditional baked potato is given a powerful boost with the addition of protein-rich ricotta, baby spinach and flavorful pesto.
Ingredients
1 Russet baking potato, about 10 oz.
½ cup part-skim ricotta
¾ cup baby spinach leaves, chopped if desired
1 ½ Tablespoons pesto, homemade or store bought
Preparation
Wash the potato and pat dry. Prick with fork 4-5 times on both sides. Place on a microwave safe plate and microwave on HIGH for 5 minutes. Use oven mitts to flip the potato and microwave an additional 3 minutes. Remove from microwave and set aside.
While the potato is cooking, mix together the ricotta and pesto in a bowl.
When potato has cooled enough, split open the potato and stuff in the baby spinach leaves. Top with the ricotta-pesto mixture, and enjoy.
Variations
Try topping your Power Baked Potato with broccoli or kale as an alternative to spinach.
You can also sub in cottage cheese in place of ricotta or sundried tomato pesto instead of basil pesto.
Mashed potatoes are quick to make when you use potato flakes. Adding in zest of lemon and a touch of fresh mint makes these an ideal exercise snack that’s a good source of potassium.
Ingredients
3/4 cup dehydrated potato flakes
1 ¼ cups vegetable broth
1/2 Tablespoons coconut oil
¼ Tablespoons salt
Optional: Lemon zest and fresh mint
Preparation
Combine broth, coconut oil and salt in a microwave safe bowl. Stir in potato flakes until combined.
Heat to a boil, about 4 minutes. Carefully remove from microwave and gently stir.
Optional: Add in 1-2 teaspoons fresh lemon zest and ½-1 teaspoon chopped fresh mint to taste.
Petite potatoes are coated in panko crumbs, sesame seeds and spice mix to make an easily-portable snack perfect for mid-hike or mid-bike.
Ingredients
24 oz. of petite yellow potatoes (about 40 petite potatoes)
2 Tablespoons olive oil
2 Tablespoons Soy sauce
1 cup panko crumbs
¼ cup tuxedo sesame seeds
2 teaspoons Chinese 5-Spice seasoning mix
Preparation
Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.
In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well.
In small batches, put the potatoes in the bread crumb mixture and roll around to coat well.
Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through.
Time-Saving Tips:
Make a batch and freeze them. Take out of the freezer the night before using and leave in the refrigerator overnight. Re-heat in the toaster oven or enjoy cold.
Variations
Try the recipe with any type of petite potatoes, such a red or purple. Try with your favorite seasonings, seeds or flavors, such as BBQ seasoning, chia seeds, bread crumbs or cereal flakes.
Recipe By:Allen Tran, MS, RD, CSSD: Head Chef and Dietitian for the US Ski & Snowboarding Association (USSA) including Alpine, Snowboard and Nordic ski teams.
Mashed potatoes are transformed into portable potato cakes for on-the-go exercise snacks. Flavor variations like Thai Lemongrass and French Herbs and Apples make customizing these snacks a breeze.
Ingredients
2 ½ lbs. Side Delights® Russet potatoes, peeled and diced into ½ inch cubes
1 Tablespoon salt
2 Tablespoons flour
Plus, extra ingredients for your preferred variation (see below)
Preparation
Put potatoes in a large pot, cover with water, add salt. Bring water to a boil, reduce to a simmer, and cook until potatoes can be pierced with a fork, about 10-15 minutes.
Drain potatoes and add back to pot. Use a potato masher to mash the potatoes until they have a creamy consistency (a few small lumps are okay) and add flour. Stir until combined.
Choose your flavor variation from the options below. Transfer mashed potatoes to a large bowl and add all ingredients from your selected flavor variation. Mix thoroughly and let mixture cool for 30 minutes.
Form into cakes about 3 inches in diameter and ½ inch thick.
Heat a skillet with 1 tbsp. olive oil over medium heat. (For the curry variations, try using coconut oil for extra flavor).
Add 3-4 patties in to pan and fry for about 3 min, turning over and cooking for another 2 minutes. Gently press on cakes for even browning. Remove from pan when deep golden brown on both sides. Repeat (adding more olive oil to pan if needed) for remaining mixture.
Serve immediately, or cool and store in Ziploc bags for eating on the go.
Variations
FLAVOR VARIATION OPTIONS:
Smoked Paprika and Chili
2 teaspoons garlic powder
1 teaspoon smoked paprika
1 teaspoon chili powder
Optional: If you like a little spicy kick, add ½ tsp chipotle powder
1 teaspoon salt
3 eggs, beaten
Indian Coconut Curry
2 teaspoons curry powder
1 teaspoon cinnamon
1 Tablespoon unsweetened shredded coconut
¼ cup finely sliced green onion or chives
3 eggs, beaten
Thai Lemongrass Curry
2 to 3 teaspoons jarred Thai Green Curry Paste (use less or more depending on spiciness preference)
Zest of 2 limes (use a Microplane zester)
2 teaspoons very finely minced fresh lemongrass (quick tip: for best results, peel away outer layers of the lemongrass stalk to get to the tender white flesh inside. Use only the first inch of the root end)
¼ cup finely sliced green onion or chives
3 eggs, beaten
French Herbs with Apples and Onion
1 teaspoon olive oil
½ cup diced onion
1 teaspoon salt
1/3 cup Granny Smith apple, peeled and diced into ¼ inch cubes
2 teaspoon Herbs de Provence (substitute 1 tsp thyme + 1 tsp oregano if not available)
3 eggs, beaten
Extra Steps for French Herbs with Apples and Onion Variation:
While potatoes in step 1 are cooking, heat olive oil in a skillet over medium heat.
Add onion and salt, sauté for 2 minutes.
Add apples, sauté for another 2 minutes until mixture is soft.
Add eggs and apple/onion mixture to potatoes, mix thoroughly.
Protein and carbohydrate combine to make this tasty pre-workout meal a powerhouse addition to your plan for absorbable power and energy with speedy recovery.
Ingredients
Hash Browns
1 ¼ lbs. yellow potatoes, with skin-on, grated
1 large egg and 4 egg whites
1 ½ Tablespoons olive oil
Non-stick cooking spray
½ teaspoon cinnamon
1 pinch cayenne pepper
Sea salt and pepper to taste
Syrup
12 oz. bag frozen tart cherries or fresh pitted
¼ cup organic cane sugar or honey
2 Tablespoons water
Preparation
Syrup
In a small saucepan, bring cherries, sugar and water to a boil over medium-high heat. Reduce heat to medium-low and simmer uncovered for 15-20 minutes or until the cherries cook down and the mixture starts to thicken to a syrup consistency. Remove from heat. It will continue to thicken as it sits. Optional: Blend using food processor or blender if you prefer a thinner syrup.
For Waffles
Preheat waffle iron to medium-high setting. Meanwhile, squeeze excess water out of grated potatoes using a clean kitchen towel.
In a medium bowl, mix together potatoes, eggs, olive oil, cinnamon, cayenne, salt and pepper.
Spray waffle iron with a non-stick cooking spray. Spoon a layer of potato mixture onto the surface leaving about ½” from the edges. Close the lid and cook for about 5 minutes, checking occasionally. Continue to cook for about 2 more minutes or until golden brown.
Transfer to a warm oven while you finish the remaining batches. Serve with warm cherry syrup.
Variations
Add in just about anything you like to these waffles! Ideas include: diced bell peppers, minced onion, fresh herbs or cooked turkey bacon or ham, chopped.
Meal prep at its best! Make a batch of potato pancakes and freeze them for easy-to-reheat pre-workout fuel to enjoy throughout the week. Top with apple butter for a sweet addition.
Ingredients
2 packed cups of refrigerated potato shreds
3 Tablespoons crushed cereal (such as Rice Krispies)
1 extra large egg, beaten
1 teaspoon kosher salt
¼ teaspoon pepper
¼ teaspoon paprika
¼ teaspoon grated orange peel
2 Tablespoons canola oil
1 cup apple butter
Preparation
Mix potato shreds, crushed cereal, beaten egg, spices and grated orange peel together in large bowl until well combined.
Heat 2 Tablespoons of the oil in a non-stick skillet. With a small ice cream scoop, about 1-1/2 Tablespoons and drop about 6 scoops into the hot skillet.
Cook pancakes for 2-3 minutes, or until golden brown. Flip and cook for another 2-3 minutes or until golden brown and crisp on other side and transfer to plate to cool. Repeat with remaining potatoes.
Top with a dollop of apple butter and enjoy.
Variations
Customization Options:
Add in shredded carrots for an extra boost of Vitamin A.
Use ground crackers or flour instead of cereal to try a new texture.
Top with pumpkin butter instead of apple butter for a seasonal twist.
Grate your own potatoes instead of using pre-shredded potatoes. Peel and grate two Russet potatoes using a grater or a food processor with a grater attachment.