Who doesn’t love baked potatoes? My Healthy Superfood Baked Potato recipe is filled with foods to keep your family healthy. When we typically eat a fully loaded baked potato, we fill it with cheese, butter, sour cream and even bacon. A fully loaded medium-sized potato runs to around 645 calories, whereas my healthy version is approx 170 calories. But calories aside (because I never usually calorie count), and more importantly, my potato skins are choc full of phytonutrients and goodness. In just one serving you get 5-7 of your recommended 10 fruit and veggie servings a day. So, if you just add another 3-4 servings of fruits and veggies, you are completely set.
I carefully selected the ingredients for my potato:
Black Beans: May help stabilize blood sugar, and lower cholesterol – also tons of protein!
Broccoli: tons of cancer-preventative phytonutrients
Avocado: Super healthy fats in the form of Omega 3 Fatty Acids
I chose to use red-skinned potatoes because the flesh contains an important anti-oxidant compound called Anthocyanins – these will help combat free-radicals, which exacerbate the aging process. You can totally use regular potatoes if you can’t get the red ones, and you could even use a small yam/sweet potato (even healthier), although for this recipe I prefer regular potatoes for the taste, and also how the skins crisp up.
This makes for a perfect weekday supper. I recommend baking the potatoes the day before to save time. That way you can pull them out of the fridge and do part two of the recipe very quickly. You could also steam the broccoli ahead of time.
I find that this is a very kid-friendly recipe too. My daughter and her friends cheer when this is on the menu!
Healthy Baked Potato
Ingredients
- 8 red potatoes
- 1 Tb olive oil
- Sea salt
- 1 can black beans
- 1 tub salsa
- 8 Tb shredded Mexican cheese blend (you can also choose a vegan cheese shred blend if you prefer.
- 2 cups guacamole
- 8 broccoli spears
- Sour cream or Cashew cream for topping (recipe below)
- Fresh Cilantro
- 1 cup raw cashew soaked overnight
- 1 cup water
- 2 Tb Nutritional yeast
- Juice of 1 lemon
- 2 clove garlic
- 2 tsp Tamari
- Sea salt to taste if needed
Directions
Set oven to 400 degrees
Rub potatoes with a little olive oil and a sprinkle of sea salt.
Bake for about 40 – 60 minutes, depending on size of potatoes. You want the skins to be crisp and the insides to be soft.
Remove from oven and allow them to cool. This can be done the day before (or 2 days prior)
Steam broccoli spears for a couple of minutes (you want them with a crunchy bite). Chop them up really small, especially the stalks (the idea is to kind o hide them from the kids!)
Cut the cooked & cooled potatoes in half. Using a small teaspoon, scoop out most of the potato (leaving a thick skin).
Fill each potato skin with:
1 Tb black beans
1 Tb of chopped broccoli
1 Tb shredded cheese
Place them in a really hot oven (400 – 425) for about ten minutes. The skins should crisp up and the cheese should melt.
Remove and top with guacamole, salsa, and either a dollop of sour cream or cashew cream* and cilantro.
* This adds another healthy serving so would bring it up to 6 servings in one meal.
ENJOY!
