U.S. potatoes are easy to prepare and easy on the tummy. They make for a great option after a run when you may not have much of an appetite. In addition to being an excellent source of carbs, a potato contains a ton of vitamin C, and more potassium than a banana.
U.S. Potatoes are the perfect ingredient to improve any athlete's performance as U.S. potatoes are a nutrient-dense powerhouse, that provides the energy, potassium and vitamin C that is needed to fuel the day.
Here are some of the benefits of U.S. Potatoes
- U.S. Potatoes have zero fat, zero sodium and zero cholesterol, so it's a healthier choice for your family.
- One medium-sized potato has 110 calories only
- Potatoes are more energy-packed than any other popular vegetable
- One medium size U.S. Potato provides about 30% of your daily value, 27 milligrams of Vitamin C.
- Vitamin C may help support the body’s immune system that helps boost our immune system naturally to help us fight against illnesses.
- A medium sized potato contains 26 grams of carbohydrates, a key source of energy for muscles.
- U.S. Potatoes are rich in Vitamin B6 with one medium potato providing 10% of the recommended daily value. Vitamin B6 is important for proper cell function. They help with metabolism, creating blood cells, and keeping cells healthy.
- Potatoes have 3 grams of plant-based protein per serving. Protein is the building block for growth and a key component of muscles, ligaments, and connective tissues.
- High in potassium - One medium size skin on a potato contains 620 milligrams of potassium or 15% DV more than a medium-size banana. Potassium helps regulate fluids and mineral balance in and out of cells, maintain normal blood pressure, vital for transmitting nerve impulses or signals, and in helping muscles contract.
Today, I would like to share a wholesome snack for runners like you and me! This delicious recipe is created by Chef Jason Manson - Loaded U.S. Mashed Potato Crab Cake. The original recipe calls for an oven, but I use an airfryer instead.
Loaded U.S. Mashed Potato Crab Cake
Recipe by: Chef Jason Manson
Prep Time: 20 minutes
Cook Time: 20 minutes
Ready Time: 40 minutes
Potato Type: U.S. Russet Potato
Serving size: 12 potato crab cakes
Prep Method: Air-fryer
Course: Starter/Snack
Ingredients
- 4 pieces U.S. Russet Potato (Cut cube)
- 100gm Crabmeat fresh (I substitute it with crab-flavoured stick. Feel free to explore other fillings too - chicken, meat, tuna etc)
- 20gm Carrot (Small dice)
- 20gm Onion (Small dice)
- 5gm Coriander fresh (Chopped)
- ¾ tsp Salt
- ¾ tsp Black Pepper
For Breading Potato
- 1 Egg (Egg wash)
- 100g All Purpose Flour
- 100g Japanese bread crumb
Preparation
Prepare a medium size pot fill with water. Add the cut cube potato and cooked for 20 minutes. Once the potato is cooked, use a strainer to removed excess water and transfer inside mixing bowl.
Use a potato masher to mash the potato. Add the rest of the ingredients inside the potato (Crab meat, coriander chopped, carrot, onion.). Shape the potato into a round shape.
Prepare the 3 medium size tray. (Flour, egg wash and bread crumbs). Start to coat the potato with flour first, next egg wash and lastly the breadcrumbs.
Airfry at 180 Celsius for 15 minutes. Coat a layer of cooking oil evenly on top of the crab cakes and continue to air fry until golden brown (approximately another 5 mins).
Serve with your choice of dips. I prepared 1:1 mayo and siracha chili sauce.
Try it! You will love it!
For those planning to reward yourself after a long run, do check out the Oven Baked Hashbrown with Egg recipe below:
Description: Oven baked hashbrown with egg
Recipe by: Chef Jason Manson
Prep Time: 15 minutes
Cook Time: 25 minutes
Ready Time: 40 minutes
Potato Type: Frozen Potatoes
Serves: 4
Prep Method: Oven
Course: Starter/Snack
Ingredients
- Oven baked Hashbrown
- 8 nos Hashbrown frozen
- 50gm Beef bacon (Cut strip)
- 20gm Onion white (Small cube)
- 10gm Capsicum green (Small cube)
- 10gm Capsicum yellow (Small cube)
- 50gm Tomato Cherry (Cut halves)
- ¾ tsp Salt
- ¾ tsp Black Pepper
- 10ml Cooking Oil
- 2gm English Parsley(Chopped)
Preparation
1. Pre heat a medium size cooking pan and add cooking oil. Sautee the beef bacon, onion white, capsicum green and yellow. Cooked for another 10 minutes. Last add the tomato cherry, salt and pepper.
2. Pre heat oven at 180 Celsius, cooking time 15 minutes. Arrange the hashbrown on the baking tray.Start the cooking process now.
3. Once the hashbrown is cooked, transfer and arrange it into the skillet. Add the rest of the ingredient that was cooked earlier on on top of the hashbrown. Use a small ladle to make 3 small hole on top of the hashbrown, then crack 3 egg and put it in.
4. Pre heat the oven again at 180 Celsius, cooking time 5 minutes. Put the dish inside the oven again and continue the cooking process.Once the dish is cooked, removed from the oven.Sprinkle some chopped parsley on top
Don't forget to incorporate U.S. Potatoes in your meal plan! U.S. Potatoes have zero fat, zero sodium and zero cholesterol, so it's a healthier choice for your family. A medium sized potato contains 26 grams of carbohydrates, a key source of energy for muscles. They are loaded with Vitamin C, Vitamin B6, Protein and potassium too!
Check out more recipes and food facts at our official website at: https://uspotatogoodness.com.my/
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