Here are 5 fun ways to plate up the humble potato and other nutritious veggies that will have your kids asking for more.
Despite the bad rap they have been given, the humble old potato is actually a pretty nutritious vegetable. One medium baked potato provides a low 17mg of sodium, over a quarter of the recommended daily intake of vitamin C, B6 and Potassium, and modest amounts of fibre, Folate and Manganese.
What’s more, with dozens of ways to prepare them, potatoes can add variety and excitement to the winter menu. So here are 5 fun winter warming ways to enjoy the nutritional benefits of potatoes:
1. Potato wands
Add a little excitement to the weekly meat and veg, by cutting potato into fun shapes.
1. Sprinkle them with rosemary and bake in a hot oven for 20 mins or until golden.
2. Once cooked, arrange them on a skewer with other steamed vegetables.
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2. Potato burger
Try a healthy spin on a family favourite by replacing a hamburger bun with a baked potato.
1. Slice a washed potato it in half (leaving the skin on for additional nutritional benefits).
2. Bake the two halves in a hot oven for 30 minutes at 180 degrees.
3. Once cooked, fill the halves with salad and a lean meat patty to create a healthy potato burger.
3. Mashed potato stuffed mushroom
Get creative with your mash!
1. Bake a mushroom until tender and fill with mashed potato.
TIP: Try adding different flavours, like sundried tomatoes, baby spinach and basil, by finely chopping these ingredients and combining them with your regular mashed potato. Use a piping bag to fill the baked mushroom to create a fun topping.
Mash potato can also be piped as a topping on mini frittatas or mini meat loafs to make fun cupcakes.
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4. Twice baked potato boats
This recipe makes 2 boats.
1. Slice 1 potato in half and bake for 30 minutes in a hot oven.
2. Also bake 2 potato triangles, about 1 cm thick for 20 minutes to create the sails.
3. Once the potatoes are cooked, scoop out the flesh from each half leaving about 1cm of filling around the edges and along the bottom, to make the boat.
4. Place the scooped out potato filling in a bowl and mix with tuna, cheese and corn.
5. Refill the potato boats with the mixture and place back in the oven for a further 10 - 15mins.
6. Meanwhile, insert half an ice cream stick or other skewer into the triangle potato pieces to make the sails.
7. Once the baked potato boats are removed from the oven, add your sails and enjoy.
TIP Leave off the boat mast for some very simple and quick stuffed potato halves. Try stuffing them with healthy fillings like an avocado and tomato salsa that the kids will love.
5. Potato Heads
And of course, you couldn’t have potato fun, without a potato head!
1. Bake 2 whole potatoes, skin on, in a hot oven until cooked.
2. Cut a hole in the top of each when they gave cooled a little, and scoop out a little of the potato flesh.
3. Fill one potato with bolognaise sauce and the other baked beans.
4. Use chopped vegetables, secured with toothpicks, to create different faces or animals
TIP:To save time when baking whole potatoes, once washed and peeled, poke several holes in the potato with a skewer. Place in a microwave safe bowl with water and cook in the microwave on high for 2 – 3 mins. Remove from the water and bake in a hot oven for 30 - 40 mins, or until golden.
RELATED ORAL HEALTH INFORMATION: How diet and nutrition can affect your smile
As a nutritionist, personal trainer and mum of 3, Nikki is dedicated to empowering families and communities to adopt, enjoy and role model healthy lifestyles. Nikki is also a regular contributor to Mouths of Mums
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