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The Humble White Potato - Friend not Foe!

It is quite remarkable how foods end up being labelled "good" or "bad" and we never question how this came about and whether or not it is indeed correct.

Take coconut and coconut products for example...create a few well marketed products with some celebrity endorsements and you've created a craze for products that certainly don't stack up when it comes to health benefits or nutrition.

Yet the white potato in comparison, has been demonised! It is often referred to as bad, fattening, too high in sugar / too high in carbs.


92% of Australian adults are already not eating enough vegetables. We really don't need anything that is going to discourage us from eating more veg! Particularly something as delicious and filling as a potato.

The rise of the sweet potato has probably got a small role to play in the white potato's fall from grace. Not to mention the rise in popularity of low carb diets such as keto.

But when it comes down to it, white potato is a great source of:

  • Fibre

  • Potassium

  • Vitamin C

  • Vitamin B6

  • Antioxidants

It is great for gut health - particularly when consumed after it has been cooked and cooled (did someone say potato salad?!). It also ranks highly on the food satiety scale which indicates it gives you bang for buck when you're looking for something filling.

So, to celebrate my restoration of the white potato's reputation, enjoy this delish recipe!!

Mexican Loaded Baked Potato

Serves 4

Baked potato and toppings
Baked potato


  • 4 potatoes.

  • 5 ml extra virgin olive oil.

Mexican Beans

  • 15 ml extra virgin olive oil.

  • 1 small red onion, diced.

  • 2 cans black beans, rinsed and drained.

  • 2 garlic cloves, minced.

  • 1 teaspoon chilli powder.

  • 1 teaspoon cumin, ground.

  • 1 teaspoon coriander, ground.

  • 2 cobs corn, kernels sliced off (or use 1 tin of corn instead)

  • 1 large capsicum, diced.

To serve

  • 1 small avocado, diced.

  • 1 cup coriander, fresh, leaves picked.

  • Greek yoghurt


1. Preheat a fan-forced oven to 200°C

2. Rub potatoes with olive oil and sprinkle with salt and pepper. Prick them with a fork a few times and place them into a large baking dish. Place into the oven and cook for 50 minutes until skin is crispy.

3. While the potatoes are baking. Add olive oil and onion to a large frypan over medium heat. Cook for 5 minutes until onion softens. Add in beans, corn, capsicum, garlic, chilli powder, cumin and coriander and cook for 1 minute until everything is warmed through and coated.

4. Remove potatoes from the oven and slice each one open. Pry the potato open a little and stuff the Mexican Beans between the four potatoes.

5. Serve potatoes between four plates. Top with avocado cubes, greek yoghurt and coriander.



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