A fast & delicious meal for people who don’t cook.
My book, The “Secret Science” of Weight Loss, included all of the recipes I was using at the time. But I’ve added a few since then! So I’m starting a recipe series. (This one is in the book, but I’ve expanded the instructions and added some options.)
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— Rinse the potato(s), picking out any “eyes” (arsenic forms there).
— If you see green under the skin when you do that, peel it completely.
— (the potato was exposed to sunlight. The green layer contains arsenic)
- Nuke a potato to “bake” it
— You can also bake it if you prefer, but nuking is faster
— The goal is “still firm on the inside”
— A fork should enter easily, but encounter resistance in the middle
(not too much, but some)
— The less resistance, the more fully cooked the starch, so it’s sweeter.
— But it’s the “resistant starch” that feeds the gut, so you want a blend.
— About 3 minutes for a medium potato works for me.
— Adjust up or down depending on size/number of potatoes
- Cut into sections
— One long cut end-to-end down the middle of the top
— Turn 90 degrees and make a long cut down the side
— Then cut across into bite-sized sections (1/2" to 3/4")
- Big pat of butter
— I use Land of Lakes Butter & Olive Oil blend
— It spreads easily, tastes good, and is reasonably healthy.
— 1 large tsp for a medium potato (I like butter!)
- Dowse with olive oil
- Partially mash with a fork
— The soft parts will mash easily. The middle parts won’t, so don’t.
—Move it around, so butter & oil gets on everything
- Splash with Balsamic Vinegar
— In England, they put malt vinegar on their fish & chips.
— That’s where I got the idea.
— I like the flavor of Balsamic, so I use that.
- Top with salsa
— I like mild salsa. So I use that. Others like hotter versions.
— Two rounded teaspoons for a medium potato, or to taste
- Optional: Top with sauerkraut before adding the salsa
— Makes an extra-healthy meal with gut-feeding fermented cabbage
— Between the butter, olive oil, and salsa, there is no sour taste
- Optional: Top with tuna or sardines
— Adds protein for a complete meal.
— Ground beef could also work.
Eric Armstrong describes himself as The Lazy Health Nut. But some of his friends have started calling him “Doc Eric”. He is always looking for the fastest, easiest, and most efficient way to get fit, lose weight, and develop athletic skills. (Such pursuits do take time and effort. But let’s not waste energy in the process!) He’s the author of The Secret Science of Weight Loss and other books.
Learn more: About Eric (nutrition & health)