Irrespective of how busy we get, potatoes or candy potatoes are nonetheless prepped almost each week within the Jones family. Even when it simply means cooking a pair kilos in a baking dish whereas we roast veggies within the oven for meal prep. Or if it’s microwaving child potatoes final minute for a speedy aspect at dinner! We pair the prepped ones with eggs at breakfast or give them a second fast roast in a pan for some crispiness to pair with a protein and veg at dinner. Once I’m on my sport with meal planning although, I like prepping this potato taco bake so it’s all the time able to reheat for a fast lunch or dinner.
Potatoes for Athletic Efficiency
This mighty starch will not be solely tasty at any meal, however does a superb job nourishing us and supporting athletes and lively life. I virtually all the time make it a degree to dispel the parable that “white meals are dangerous” whether or not I’m talking to 1-1 purchasers, lively adults, or a workforce. In some type, potatoes have been all the time on the menu a number of occasions every week once I labored in skilled sports activities. There’s even a capability to make a microwave “baked” potato when school athletes want further gasoline of their dorms.
Potatoes present power wanted for athletes and lively people to carry out their finest each bodily and mentally. Potatoes present high quality carbohydrates – the popular power supply for each exercising muscle groups and the mind! With out enough carbohydrate, your physique and mind can have a troublesome time performing their finest when your physique must energy by endurance train, requires power bursts akin to these wanted for sprints, or simply wants optimum mind energy. (1)
On high of high quality power, a medium potato gives a superb supply of vitamin C and extra potassium than a banana! Vitamin C is definitely utilized in increased quantities by endurance athletes and athletes who have interaction in chilly climate sports activities since it’s an antioxidant that protects the lungs. The extra stress in your lungs, the extra safety they want. Potassium is a crucial electrolyte that aids in muscle, cardiovascular, and nervous system operate. (1)
Potatoes for train restoration
Whereas the carbohydrate in potatoes looks like a no brainer to gasoline your exercises, it’s additionally vital in serving to you get better. Whereas protein is most mentioned as a post-workout nutrient to assist in muscle restoration, having it paired with carbohydrate is essential to replenish the power you’ve used throughout train so that you’ve got enough gasoline accessible to get better and interact in primary physique capabilities earlier than your subsequent exercise. One fantastic advantage of the carbohydrate in potatoes versus another starches (akin to white pasta or rice), is that it gives a excessive degree of satiety. That is useful once you’re actually hungry after a troublesome coaching session and wish a balanced meal that can also be filling(2).
Need extra suggestions for utilizing potatoes to gasoline efficiency for athletes and busy lively households? Take a look at what I shared throughout Nationwide Health Month with TV stations throughout the nation, right here.
Potato Taco Bake Meal Prep
Whereas my potato meal prep talked about above is nice in conditions the place you want a no-recipe efficiency meal, this potato taco bake is ideal when you could have just a little time to dedicate to cooking on the weekend. Fall is the right time to implement meal prep since many adults and households are adjusting to a extra common routine after the summer time. You’ll be able to prep the potatoes and taco combination on the weekend and retailer within the fridge so it’s able to be popped into the oven on Taco Tuesday for a post-workout dinner. Or, you may bake it on the weekend and divide it up into storage containers to carry to work when you train in your lunch break. With 8 servings per recipe, you’ll probably get a couple of meal for your loved ones out of this, too.
Different bonuses to this recipe? It gives a balanced quantity of protein and about 1/4 of your every day wants for iron, a nutrient that athletes, particularly females, want extra of than the overall inhabitants. The lentils are offering most of those vitamins and are a terrific help to the mighty potato. For extra protein you may add cheese or improve the lentil and dietary yeast content material within the recipe.
Let me know within the feedback – what’s your favourite preparation of potatoes? Do you already embrace them in your weekly prep?
1 Dietary information relies on a 5.2 ounce skin-on potato.
2 Gelibter A, et al Satiety following consumption of potatoes and different carbohydrate check meals. Ann Nutr Metab. 2013;62:37-43
Vegan Potato Taco Casserole
The vegan potato taco casserole is full of vitamins to gasoline athletes and lively people – plus, it is nice for meal prep!
- 2.25 lbs yellow potatoes
- 1 1/2 tbsp olive oil
- 3 cloves garlic minced
- 1 jalapeño minced
- 1 medium white or yellow onion diced
- 2 cups cooked inexperienced lentils
- 1 massive can (28 oz) diced tomatoes
- 1 4 ounce can diced inexperienced chilies
- 1/2 cup dietary yeast
- 2 tsp chili powder
- 3/4 tsp garlic powder
- 3/4 tsp cumin
- 3/4 tsp paprika
- 3/4 tsp oregano
- 3/4 tsp ginger
- 1/2 tsp tumeric
- 1/4 tsp cayenne
- 1/4 tsp black pepper
- 1/4 tsp salt
- cilantro to garnish
-
Set oven to 475 and spray a medium baking dish with cooking spray.
-
After washing your potatoes, cube into 1/4-1/2 inch cubes and toss in 1/2 tbsp olive oil.
-
Place potatoes in baking dish, unfold evenly and bake for 40 minutes.
-
Whereas potatoes are baking, warmth 1 tbsp olive oil in a big skillet over low-medium warmth earlier than including garlic and jalapeño. Stir and canopy for 1-2 minutes.
-
Add onion, stir and canopy one other 3-4 minutes.
-
Add the tomato, inexperienced onion and lentils, stir and canopy whilst you make the taco seasoning, about 3 minutes.
-
Combine collectively all spices earlier than spreading over combination within the pan and stirring effectively.
-
Add the dietary yeast, stir and take away from warmth.
-
As soon as potatoes have baked to a slight golden brown, take away from the oven and stir earlier than pouring the taco combination over them.
-
Stir barely in order that the combination is evenly distributed, and place again within the oven for quarter-hour. Alternatively, you may let the combination cool and retailer lined within the fridge for as much as 4 days earlier than reheating for half-hour within the oven.
-
Serve by itself or with greens and avocado.
