No matter how busy we get, potatoes or sweet potatoes are still prepped nearly every week in the Jones household. Even if it just means cooking a couple pounds in a baking dish while we roast veggies in the oven for meal prep. Or if it’s microwaving baby potatoes last minute for a speedy side at dinner! We pair the prepped ones with eggs at breakfast or give them a second quick roast in a pan for some crispiness to pair with a protein and veg at dinner. When I’m on my game with meal planning though, I love prepping this potato taco bake so it’s always ready to reheat for a quick lunch or dinner.
Potatoes for Athletic Performance
This mighty starch is not only tasty at any meal, but does an excellent job nourishing us and supporting athletes and active lifestyles. I almost always make it a point to dispel the myth that “white foods are bad” whether I’m speaking to 1-1 clients, active adults, or a team. In some form, potatoes were always on the menu several times each week when I worked in professional sports. There’s even an ability to make a microwave “baked” potato when college athletes need extra fuel in their dorms.
Potatoes provide energy needed for athletes and active individuals to perform their best both physically and mentally. Potatoes provide quality carbohydrates – the preferred energy source for both exercising muscles and the brain! Without adequate carbohydrate, your body and brain will have a tough time performing their best when your body needs to power through endurance exercise, requires energy bursts such as those needed for sprints, or just needs optimal brain power. (1)
On top of quality energy, a medium potato provides an excellent source of vitamin C and more potassium than a banana! Vitamin C is actually used in higher amounts by endurance athletes and athletes who engage in cold weather sports since it is an antioxidant that protects the lungs. The more stress on your lungs, the more protection they need. Potassium is an important electrolyte that aids in muscle, cardiovascular, and nervous system function. (1)
Potatoes for exercise recovery
While the carbohydrate in potatoes seems like a no brainer to fuel your workouts, it’s also important in helping you recover. While protein is most discussed as a post-workout nutrient to aid in muscle recovery, having it paired with carbohydrate is crucial to replenish the energy you’ve used during exercise so that you have adequate fuel available to recover and engage in basic body functions before your next workout. One wonderful benefit of the carbohydrate in potatoes versus some other starches (such as white pasta or rice), is that it provides a high level of satiety. This is helpful when you’re really hungry after a tough training session and need a balanced meal that is also filling(2).
Want more tips for using potatoes to fuel performance for athletes and busy active families? Check out what I shared during National Fitness Month with TV stations across the country, here.
Potato Taco Bake Meal Prep
While my potato meal prep mentioned above is great in situations where you need a no-recipe performance meal, this potato taco bake is perfect when you have a little time to dedicate to cooking on the weekend. Fall is the perfect time to implement meal prep since many adults and families are adjusting to a more regular routine after the summer. You can prep the potatoes and taco mixture on the weekend and store in the refrigerator so it’s ready to be popped into the oven on Taco Tuesday for a post-workout dinner. Or, you can bake it on the weekend and divide it up into storage containers to bring to work if you exercise on your lunch break. With 8 servings per recipe, you’ll likely get more than one meal for your family out of this, too.
Other bonuses to this recipe? It provides a balanced amount of protein and about 1/4 of your daily needs for iron, a nutrient that athletes, especially females, need more of than the general population. The lentils are providing most of these nutrients and are a great assist to the mighty potato. For more protein you can add cheese or increase the lentil and nutritional yeast content in the recipe.
Let me know in the comments – what is your favorite preparation of potatoes? Do you already include them in your weekly prep?
1 Nutritional data is based on a 5.2 ounce skin-on potato.
2 Gelibter A, et al Satiety following intake of potatoes and other carbohydrate test meals. Ann Nutr Metab. 2013;62:37-43
Vegan Potato Taco Casserole
The vegan potato taco casserole is packed with nutrients to fuel athletes and active individuals – plus, it’s great 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 green lentils
- 1 large can (28 oz) diced tomatoes
- 1 4 ounce can diced green chilies
- 1/2 cup nutritional 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
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Set oven to 475 and spray a medium baking dish with cooking spray.
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After washing your potatoes, dice into 1/4-1/2 inch cubes and toss in 1/2 tbsp olive oil.
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Place potatoes in baking dish, spread evenly and bake for 40 minutes.
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While potatoes are baking, heat 1 tbsp olive oil in a large skillet over low-medium heat before adding garlic and jalapeño. Stir and cover for 1-2 minutes.
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Add onion, stir and cover another 3-4 minutes.
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Add the tomato, green onion and lentils, stir and cover while you make the taco seasoning, about 3 minutes.
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Mix together all spices before spreading over mixture in the pan and stirring well.
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Add the nutritional yeast, stir and remove from heat.
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Once potatoes have baked to a slight golden brown, remove from the oven and stir before pouring the taco mixture over them.
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Stir slightly so that the mixture is evenly distributed, and place back in the oven for 15 minutes. Alternatively, you can let the mixture cool and store covered in the refrigerator for up to 4 days before reheating for 30 minutes in the oven.
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Serve on its own or with greens and avocado.
