Eat– for Good Health

Eating a potassium-rich baked potato every day can lower your blood pressure according to Tufts University research, and it only takes weeks.  If you cut back on salt while pumping up levels of artery-relaxing potassium in the potato, you’ll trim your blood pressure an average of 11 points.

Try this delicious  low calorie broccoli-carrot-cheese baked potato– Baked Potatoes by WienWardana and add a tossed salad.

Ingredients for one serving:

  • 1 medium (5- to 6-ounce) Idaho russet baking potato, baked or microwaved
  • 1/4 cup salsa
  • 1/4 cup shredded low-fat Cheddar cheese
  • 2 tablespoons light sour cream
  • Ground black pepper, to taste
  • 1/2 cup grated carrots
  • 1 cup steamed small broccoli florets


  1. Reheat the potato, if necessary, in the microwave.
  2. Cut a long slit in the top of the potato and press the ends in toward the center. With a fork, mash the potato pulp slightly.
  3. Add the salsa, cheese, sour cream, and pepper to taste, and mash to mix. Mix in the carrots.
  4. Spoon the broccoli into the potato and serve.

Estimated Nutritional Analysis per Serving: 229 cal, 6 g fat, 16 mg cholesterol, 504 mg sodium, 21 g protein, 33 g carbohydrates, 10 g dietary fiber.


9 thoughts on “Eat– for Good Health

  1. Something else about the Tufts study– a medium-sized potato is packed with 844 mg. of potassium, and this explains why 81% of people who ate one each day got their pressure under control. If you prefer raisins, a half cup delivers more than 600 mg. and so does 1/2 an avocado or 1 cup beans, low-fat yogurt or cooked spinach.

  2. Janessa Breckinridge

    Sounds good– I’ve been dodging salt lately. I can see that more carrots and less cheese would do that in your recipe, Kathleen.

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