A friend recently asked me about healthier alternatives to baked potatoes smothered in butter. First of all, let me start by saying that potatoes are not the enemy. Potatoes are good for you and can be part of sensible diet. It's what we pile on top of potatoes that makes all the difference.
Okay, I will admit it. A huge baked potato topped with a big glob of melting butter, salt and pepper is absolutely delicious. It's okay to enjoy it that way once in awhile; just not all the time. I don't believe in deprivation and denial so if all you can think about is a potato with butter; go ahead and have one. I am more concerned with daily diet and potatoes once or twice a week can be part of a healthy eating plan. It's all a matter of adjusting your tastes ever so slightly and making a potato as nutritious and beneficial to your body as possible.
When I eat a potato (I loved a good baked potato) it's usually my whole meal. That and a large tossed salad with homemade Balsamic Vinaigrette dressing. I pile the salad on top of the potato. It's so delicious this way and I don't need butter or salt. When I dine out at restaurants, I almost always order a baked potato, tossed salad (dressing on the side) and an order of steamed broccoli. I am perfectly content to eat this while everyone else enjoys their steak, chicken or fish. For me, dining out is an opportunity to gather with friends and loved ones; not an excuse to stuff myself to the point where I am unable to move. And of course, I love the idea of being served and not actually having to cook the meal myself.
So...... back to healthier toppings for potatoes. Here are few suggestions:
Salsa: Make it homemade from fresh chopped tomatoes, minced garlic, chopped onions, and for added heat; chop up and toss in a jalapeno pepper. You can also use a good quality, thick and chunky, organic brand of salsa.
Guacamole: (make it yourself by mashing a ripe avocado, add a squeeze of fresh lemon juice and a pinch of salt. Avocados are rich and luscious and loaded with vitamins and good fat. Topping your potato with homemade guacamole will provide the consistency of butter you crave with added benefits.
Roasted Garlic Spread: quick roast garlic by spreading individual, un-peeled cloves evenly on a cookie sheet, drizzle lightly with oil, and bake about 30 minutes at 350 degrees, stirring occasionally, until soft. When they are done; simply squeeze the garlic out of the skins into a small bowl and the spread a bit on top of your potato with a knife. If you are going to do this; be sure to roast a bunch of garlic cloves. If you store them in a sealed container in the fridge, they will keep for 3 days. You can add roasted garlic to salad dressings, sandwich spreads, pasta dishes, homemade hummus. YUMMY!
Hummus: This is a dip made from garbanzo beans. Hummus does contain some fat but it's still better and healthier than butter. It also contains protein so you are boosting the entire nutritional value of your meal when you top your potato with hummus.
Chili: Top your baked potato with chili; preferably chili without meat. My favorite chili is Amy's Organic Black Bean Chili. This chili is so good; I could eat it every day.
Plain Yogurt: skip the sour cream and butter and top your potato with regular or non-dairy yogurt. Don't use low fat yogurt. You're only using a tiny dollop so don't worry about the fat. You can spice up your plain yogurt by adding some fresh chopped herbs and spices like chopped chives or dill weed, curry powder, a pinch or two of cayenne pepper. Stir it all together and set aside for about 15 minutes to allow the flavors to blend. Get creative. Toss in what you think will taste good.
Olive Oil, Garlic and Chives: This very simple recipe yields enough for five big baked potatoes. You will need 1/2 cup of olive oil (you can use less if desired) 2 chopped scallions and 2 minced garlic cloves. Mix it all in a small bowl and set aside for ten minutes. Pour a portion over your baked potato and enjoy.
Chopped Broccoli: Thaw and heat frozen chopped broccoli and pile it on top of your potato. You can also add a little sprinkle of Parmesan cheese for a bit more flavor and a lot less fat than regular cheese. Or mix in a bit of feta cheese. You can use chopped spinach, too. A rule regarding cheese: the softer the cheese, the less fat it contains. A big block of cheddar cheese has more fat than soft or semi-soft cheeses like mozzarella or feta cheese. And those packages of American Cheese slices? Forget 'em! They are nothing more than artificially colored plastic, oil and water. YUCK.
The possibilities for healthier potato toppings are endless...........
One more thing........
.
Here's how to prepare the perfect baked potato.
The Perfect Baked Potato
A perfectly baked potato is so delicious; you might not need any toppings at all!
Enjoy!
