How to make a cheap and healthy lunch or supper. Baked potatoes with apple. Vegetarian recipe.
Perfect baked potatoes, a wonderful light lunch.
Potatoes are cheap and healthy, they are also rich in complex carbohydrates, so they help to keep you feeling fuller for longer making it easier to resist snacking between meals. They also contain a surpringly high level of immune boosting vitamin C, vitamin B and minerals such as potasium, magnesium and iron. Recent scientific research points to the humble potato containing blood pressure lowering molecules called Kukoamines too. So they can save you money and help to keep you healthy too.
There are sixty different types of vitamines and phytochemicals in potato skin, so cooking them whole and eating the skin as well as the flesh is the best way to reap all of the benifits from this delicious tasting tuber.
My family all love baked potatoes and I’ve found a good way to fancy them up a bit is by adding some apple, onion and cheese and then twice baking them. This recipe for baked potatoes with apple is very easy to make and tastes delicious.
These baked potatoes are a meal in themselves, or you can serve them as a side dish with a cooked dinner. I’m told by my husband that they go really well with roast pork and ham, as the apple taste compliments those meats. These potatoes with apple are quite low calorie too, especially without the cheese, so they make a guilt free lunch or supper dish.
4 large baking potatoes.
1 large cooking apple.
1 large white onion.
2 oz butter.
5 oz grated cheese.
Salt and pepper to taste.
Pinch of dried mustard powder.
Pinch of dried herbs.
2tsp extra virgin olive oil.
1 tsp lemon juice.
Baked potato with apple.
Clean the potatoes very well and prick the skins all over with a fork. Rub a little extra virgin olive oil into the skins and season with a little salt and pepper. Place the potatoes onto a flat, greased baking sheet and cook in a moderate oven, 200c for about an hour and thirty minutes.
When they are cooked remove the potatoes from the oven but leave the oven on. Set the potatoes aside for a few minutes until they have cooled enough to handle safely. Cut each one in half lengthwise and scoop out the cooked flesh into a large bowl. Be careful to leave the shells of the potatoes intact as you are going to refill them. Mash the potato flesh well with the butter and a little olive oil.
Next peel, core and dice the apple and toss it in the lemon juice to prevent it discolouring. Peel and finely chop the white onion. In a skillet or frying pan heat up the remaining extra virgin olive oil and gently fry the onions for a few minutes. When the onions have started to soften and become translucent add the chopped apple. Fry for a further three or four minutes until the apple has softened as well.
Remove from the heat and add the onion and apple to the mashed potato. Add the dried mixed herbs and the mustard powder and mix well. Spoon the mixture back into the potato shells and top with the grated cheese. Put the filled potato shells into a shallow, greased baking dish and return them to the oven.
They will need a further 15 - 20 minutes to cook. They should look golden and puffy when done. Serve with a tossed green salad for a light, nutritious meal. Children seem to love this dish but they might prefer it if you leave out the mustard powder.
You can make this dish vegan friendly by leaving out the cheese and substituting vegan spread for the butter, or just using all olive oil.
For more tasty recipes check out my blog.