As comfort food goes, a good old-fashioned jacket potato is hard to beat. And when it’s topped with a wisely chosen filling, it also packs a nutritional punch.

“Although often overlooked, potatoes are a surprisingly good source of many nutrients,” says BANT registered nutritional therapist Eva Humphries. “They are packed with vitamin C, certain B vitamins, magnesium and even iron. If you bake them and eat the skin then there is also a lot of gut-healthy fibre to benefit from – a nutritional powerhouse!”

Not only are they super easy to prepare (always tastiest when oven cooked, though), they are versatile too – here, we’ve rounded up our three favourite recipes for you to enjoy. 

“This vegetable and legume rich chilli is full of nutrients,” says nutritionist Hannah Hope. “The pepper and tomatoes are a great source of vitamin c that can help to support your adrenal gland’s response to stress, while the high fibre content can support hormonal balance, as well as benefitting heart health. The fresh coriander and black beans are full of antioxidants that help to fight inflammation in your body, plus – it’s delicious!”

Ingredients

1 baking potato

1 chopped onion

1 chopped red pepper

1 chopped courgette

2 crushed cloves of garlic

1 tin of black beans

1 tin of chopped tomatoes

1 tsp oregano

1/2 tsp cumin

1 tsp chilli flakes (or more or less as desired)

1 tsp extra virgin olive oil

2-3 tbsp chopped fresh coriander

1 sliced spring onion

3 tbsp water

Method

1. Add the oil to a pan and sauté the onions, courgette and pepper until cooked through.
2. Add the garlic, taking care not to burn it, and then add in cumin, chilli powder and oregano.
3. Once these are combined in the pan, add the black beans, tomatoes and water and reduce the heat. Simmer for 10-15 minutes. 
4. Serve loaded into your jacket potato of choice, and sprinkle with coriander and spring onions.

“This vegan option is packed-full of protein thanks to the peas,” explains nutritionist Thalia Pellegrini. “Peas are a nutritious and easy go-to for meals. Between the potato, the coriander and the peas, this meal is high in vitamin C, while the cumin seeds are high in iron and are also a source of calcium and magnesium.”

Ingredients

2 medium russet potatoes

1/2 cup thawed frozen peas 

1 tbsp melted coconut oil 

1 1/2 tsps cumin seeds

2 tsps curry powder

1 tsp smoked paprika

Sea salt & black pepper (to taste)

1/2 lime, juiced

1 tbsp chopped coriander 

2 tbsp grated vegan cheese (you can try vegan feta if liked)

Method

1. Preheat your oven to 220ºC. Pierce the potatoes all over with a fork. Place on a pan and bake for 45 to 50 minutes, or until cooked through.
2. Remove the potatoes from the oven. Once cool enough to handle, cut them down the middle and spoon out inside of the potatoes into a medium bowl.
3. Add the peas, coconut oil, cumin, curry powder, and smoked paprika to the bowl. Mix everything together and season with salt and pepper.
4. Add the mixture back to the hollowed-out potatoes. Add your vegan cheese. Place back into the oven and cook for another 10 minutes. Top with lime juice and coriander. 

Pellegrini offers us a twist on the standard main meal with this gorgeous recipe which is great for breakfast – or even as a dessert.

“Not just for dinner, this recipe is great for breakfast,” she says. “Bake a few sweet potatoes one evening ready to re-heat the next day. The hemp seeds and the nut butter provide protein and healthy fats here, while a few tablespoons of Greek yogurt would up your protein intake further.”

Ingredients

1 medium sweet potato

2 tbsps almond nut butter

2 tbsps coconut yogurt

1 banana, sliced

1 tbsp hemp seeds

1/4 tsp cinnamon

Drizzle of honey

Method

1. Preheat the oven to 220ºC and line a baking sheet with parchment paper.
2. Rub the sweet potato with a little oil (coconut oil works well) and then place them cut side down on the baking sheet. Cook for 30 minutes, or until cooked through.
3. Place the sweet potato in a bowl and add your toppings. 

Images: Getty