Healthy Broccoli Loaded and Cheezy Potato Skins
Potato Skins are a favorite appetizer and bar food. They are undeniably delicious, but can be laden with dairy, fat, and calories, especially when loaded with cheese, bacon, sour cream, and other indulgent toppings. We can do
Post Date: April 30, 2024
Update: July 6, 2024
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
better with these Healthy Broccoli Loaded and Cheezy Potato Skins. They provide a delicious and satisfying option for those looking to enjoy a classic appetizer with a nutritious twist.
Where did they come from?
Potato skins have a bit of a culinary history. They’re essentially the leftovers of another popular dish: mashed potatoes. Traditionally, when potatoes were baked, their skins were discarded after scooping out the fluffy insides for mashing. However, someone somewhere realized that these discarded potato skins could be repurposed into something delicious.
The exact origins of potato skins as a dish aren’t precisely documented, but they likely emerged in the United States during the mid-20th century, gaining popularity as a way to reduce food waste and make use of every part of the potato.
Over time, potato skins have evolved with different variations and toppings to suit different tastes, but their humble beginnings as a creative way to utilize potato scraps remain a testament to human ingenuity in the kitchen.
Are the Skins of Potatoes Healthy?
Lucky for us they were discovered because potato skins are indeed healthy! In fact, they’re one of the most nutritious parts of the potato. Here’s why:
- Fiber: Potato skins are rich in dietary fiber, which is essential for digestive health. Fiber helps to regulate bowel movements, prevent constipation, and may lower the risk of developing certain diseases like heart disease and diabetes.
- Vitamins and minerals: Potato skins contain important vitamins and minerals, including potassium, vitamin C, vitamin B6, and iron. Potassium is crucial for maintaining healthy blood pressure, while vitamin C supports immune function and wound healing. Vitamin B6 is involved in energy metabolism, and iron is essential for oxygen transport in the blood.
- Antioxidants: Potato skins contain antioxidants, such as flavonoids and carotenoids, which help to neutralize harmful free radicals in the body. Antioxidants have been linked to a reduced risk of chronic diseases, including cancer and heart disease.
- Low calorie: Potato skins are relatively low in calories compared to the flesh of the potato. This makes them a satisfying and nutritious addition to your diet without adding excess calories.
- Satiety: The fiber and nutrient content of potato skins can help promote feelings of fullness and satiety, which may aid in weight management by reducing overall calorie intake.
Overall, incorporating Healthy Broccoli Loaded and Cheezy Potato Skins into your diet is a healthy choice that provides a range of nutrients and health benefits. Just be sure to wash them thoroughly to remove any dirt or residue before cooking or eating.
Grocery List
Produce
potatoes
broccoli
scallions
Pantry
Velvety Vegan Bliss Cheeze Sauce (No Dairy, No Nuts, No Oil)
Nutritional Yeast (Optional)
Misc
salt
pepper
Add-Ins and Substitutions
If broccoli isn’t your thing, you can stuff these potato delights with any veggies you love. Just make sure to pat them dry to prevent a mushy bake.
Storing
Store these in an airtight container in the refrigerator for up to three to five days. After five days they tend to dry out. For a crispy skin, reheat in a 400 degree oven for 10-15 minutes unless you can wait then microwave for 1 minute.
Nutrition 411
Potatoes contain a good amount of carbs and fiber, as well as vitamin C, vitamin B6, potassium, and manganese. Their nutrients can vary depending on the type of potato and cooking method. Potatoes contain antioxidants, which may reduce the risk of chronic disease. Potatoes contain resistant starch, which may improve blood sugar control, digestive health, nutrient absorption, and satiety. Studies show that potatoes can increase satiety and decrease hunger, thanks to their fiber content and high density. (Trusted source.)
Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases. Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, and vitamins C and K1. It is high in many plant compounds that have been associated with health benefits, especially sulforaphane and isothiocyanates which may protect against various types of cancer. What’s more, this vegetable may help lower cholesterol and boost eye health (trusted source). Broccoli contains goitrogens, which are compounds that may impair thyroid function if consumed in large enough quantities (Trusted Source). However, because cooking broccoli can destroy the enzyme responsible for activating goitrogens, this shouldn’t be a concern unless you consume raw broccoli in excessive amounts (Trusted Source).
Healthy Broccoli Loaded and Cheezy Potato Skins
Equipment
- Oven or Air Fryer
- Small sheet pan
- Microwave or small sauce pan
- High speed Blender
Ingredients
- 4 small baking Russet potatoes approximately 5oz. each (2-1/4" to 3-1/4" dia)
- Salt and freshly ground black pepper
- 4 teaspoons Nutritional Yeast optional
- 1 cup blanched broccoli florets
- 1/4 cup scallions
- 1/2 cup Vegan Nacho Cheeze Sauce (see notes for recipe)
Instructions
Bake the Potatoes
- Preheat oven to 425 degrees.
- Scrub each potato under running water to clean.
- Place on a baking sheet lined with parchment paper. Cut a two or three small slits in the top of each potato and bake 45 minutes, until soft. Leave oven at 425 degrees.
Blanch the Broccoli
- Cut the broccoli florets into pieces that are all about the same size so they cook evenly. The size depends upon your potato. For a 5oz. size target 1/4-1/2 inch floret.
- Option 1Bring a large pot of water with salt to boil and fill a large bowl with cold water and ice. Lower the broccoli florets into the boiling water and cook for 2 to 3 minutes. The broccoli should be bright green and tender-crisp.Option 2Place broccoli in microwave safe bowl. Cook for 1½ minutes on high.
- Remove the broccoli and immediately plunge into the bowl of ice water.
- When the broccoli is completely cool. Drain well by gently pressing water out using a clean cotton kitchen towel or paper towels.
Assemble the Potato Skin
- When cool enough to handle, halve potatoes lengthwise and scoop out flesh, leaving 1/4-inch of flesh with the skin (reserve scooped out flesh for mashed potatoes later in the week!).
- Season the inside of potatoes with a pinch of salt and black pepper. Sprinkle 1/2 teaspoon of the Nutritional Yeast on the inside of each potato skin.
- Fill each skin with 1 tablespoon of the Vegan Nacho Cheeze. Place two or three broccoli florets on top then another 1 tablespoon of the Vegan Nacho Cheeze and a couple pieces of scallions.
- Return skins to baking sheet and bake 10-15 minutes, until broccoli is heated through.
Notes
More Potato PF Recipes
Trofie Pasta with Broccoli Basil Pesto, Potatoes, and Green Beans (WFPB, Oil Free)
Homemade Baked Potato Chips
Crispy No Oil Smashed Baby Potatoes
Corn Potato Chowder Dairy and Oil Free
Velvety Vegan Bliss Cheeze Sauce (No Dairy, No Nuts, No Oil)
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