This post is sponsored by Potatoes USA however all opinions, comments, recipes and enthusiasm are my own!
Ever heard the expression “all meat and no potatoes”?
Ironically, this old-school insult means, “Dude, you’re fat!” But, many would probably assume the opposite in this high-protein diet world where we’re all freaking out over carbs. Yes, while protein is good, so are carbohydrates. I’m not talking about sugary or highly-processed carbs that are stripped of their inherent wholesomeness, I’m talking about complex carbohydrates – like the very healthy potato.
Can I get a virtual high-five for the potato?!
As a lifelong athlete, I’ve used potatoes as part of my training diet year after year. Potatoes are an on point food choice to help fuel an active lifestyle. Spuds for speed, that’s what I’ve always told people! Potatoes are packed with complex carbs to provide the energy my body and brain needs to train, compete and recover optimally. Because they are unearthed from the ground, potatoes are also a great source of minerals including potassium, iron and magnesium. Athletes need these things in abundance and that’s why potatoes are actually a common sight along the courses of ultra-marathons, Ironmans and century rides.
Oh, and you can use a 10-lb. bag of potatoes for a pull-up challenge!
Other potato perks — they come in their own wrappers, are simple to cook, extremely versatile in recipes and are inexpensive – I just love the cleverness of Mother Nature! If you need a healthy, balanced meal on the quick and cheap, it’s a loaded baked potato piled high with all the leftovers in your fridge for the win.
Another way I love to eat potatoes, just roasted in a pan with some olive oil.
If you’re getting bored with potatoes, think creatively. There are so many other ways to enjoy them than the traditional baked potato. Plus, there is a rainbow array of varieties including white, red, russet, yellow, purples, fingerlings and petite potatoes. While my go-to side dish the night before an endurance event is a simple baked potato with salt, I am way more potato crazy in the weeks leading up to a marathon or long beastly obstacle race. Mashed, minced, toasted, riced, pureed, grilled, spiralized, oven-fried … whew, I’m the Bubba Gump of potatoes.
Today I’m sharing a unique and family-approved way to eat your potatoes that includes a healthy balance of protein – and, by the way, a medium (5.3 ounce) potato has more than 3g of protein on its own! My recipe for Chai-Spiced Potato Muffin Bars uses the fluffy innards of a baked potato along with Greek yogurt, eggs and a scoop of protein powder to create a marvelously moist “bar” that has the texture of a muffin. Each muffin bar has only 70 calories and no sugar, but 10 grams of energy-boosting carbs and more than 6 grams of protein. Plus, between the potato and protein powder, there’s no need to use any type of flour, other grain or filler, meaning these muffin bars are gluten-free.
I devour these Chai-Spiced Potato Muffin Bars for pretty much any occasion – breakfast, pre-workout fuel, post-workout recovery snack, and dolloped with fruity yogurt for a healthy dessert. I betcha these special spud snacks won’t last long at your house. That’s why I always bake two batches and freeze bars from the second batch individually in zip-top bags for grab-and-go munching – they are always thawed out after my workout!
Get spud smart and get more information about how potatoes power performance at PotatoGoodness.com/performance!
How are you putting potatoes on your plate? Favorite recipe? What’s the last endurance event you tanked at? tanked at? Do you think you needed more carbs?! Please share in the comments – XOXO, Jennifer
- 2 medium Russet potatoes to yield about 1 cup of flesh
- 1 teaspoon vanilla
- 1 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground cardemom
- 1/4 teaspoon ground cloves
- 1/4 cup stevia baking blend
- 2 large egg
- 1/3 cup unsweetened plain Greek yogurt
- 1/4 to 1/3 cup milk of choice
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 teaspoon ground pepper
- 2/3 cup vanilla or unsweetened protein powder
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Heat oven to 375 F degrees.
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Wash and dry potatoes and pierce around sides with fork. Place in center of microwave and cook on high for approximately 4 minutes, or until yielding when squeezed and soft and fluffy inside. Cut in half, and allow to cool to room temperature.
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Using a tablespoon, scoop pulp of potato and place in blend, discarding skins. Add eggs, Greek yogurt and ¼ cup of the milk and blend until smooth. Next, pulse in vanilla, cinnamon, ginger, nutmeg, cardamom, cloves, and white pepper until just combined.
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In small bowl, mix together baking soda, salt, white pepper, and protein powder. Pulse this mixture into the blender in batches until smooth, adding the additional milk if batter seems to thick.
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Prepare 9” x 9” rimmed baking pan with cooking spray. Pour in batter and bake for approximately 14 to 16 minutes or until turning lightly golden brown and toothpick pulls clean from the center. Let cool for 30 minutes and cut into 8 bars.
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Dust with additional cinnamon and a bit of powdered sugar, if desired.
