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Tag: fennel

Pesto Tilapia Sheet Pan Dinner

Pesto Tilapia Sheet Pan Dinner

Dinner in under 30 minutes with little to no cleanup? Try this tasty and simple Pesto Baked Tilapia Sheetpan Dinner for your next weeknight meal!

Roasted Fennel and Citrus Barley Salad

Roasted Fennel and Citrus Barley Salad

This light, yet hearty roasted fennel and barley salad paired with a citrus dressing will keep you feeling satisfied this spring season!

Three Potato Soup with Ricotta Topping

Three Potato Soup with Ricotta Topping

“By posting this recipe I am entering a recipe contest sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time.”

A potato soup recipe that includes three kinds of potatoes topped with protein-packed ricotta to provide you the nutrients you need after a hard workout!


You Say Potato, I Say…

A natural food that gives you nutrients for a pre- or post-workout and keeps your wallet happy? The potato, a delicious and all natural food item, is also an economical gem! This complex carb provides the fuel you need for better performance whether it is in your exercise routine or upcoming competition!  In fact, this nutrient dense food provides not only energy, but the necessary electrolyte, potassium. When it comes to being a better source of this critical mineral, potatoes beat out their rival, bananas, by almost two fold. Besides being a performance food staple, potatoes come in many varieties. Russet, yellow, purple, and fingerling, the choices are endless!

potato soup
The vibrant color of purple potatoes

Fill That Empty Tank

When it comes to a tough workout, a greasy cheeseburger may be the first craving! Instead of wasting your post-workout needs on empty calories at your next meal, aim for a nutritious one to help your body recover. Choosing a meal high in carbohydrates of at least 50 grams will help replete those glycogen stores your muscles used up during exercise.  A moderate source of protein, with a minimum of 10 grams is going to rebuild those hard working muscles. Even though most of us still want that cheeseburger, it is best to keep your meal low in fat, about 20% or less calories per meal.

Besides macronutrients to fill that empty tank, don’t forget the crucial electrolytes! Your body needs to sodium and potassium to maintain hydration status and improve muscle contraction. Aiming for at least 100 milligrams a serving will reap the most benefits for these electrolytes to do their functions properly. And speaking of fluid balance, it is important to rehydrate after a meal.  Altogether, these nutrients will assist with muscle recovery and create a satisfying post workout meal.

potato soup
The many varieties of the nutritious potato!

In this recipe…


Want to make this potato soup a complete, balanced post workout meal to meet all of the nutrition requirements? Serve it topped with protein rich ricotta cheese and delicious Naan bread or a whole wheat dinner roll. This potato soup recipe is so simple and almost as delicious as that juicy cheeseburger! In addition to being nutrient-packed for a post sweat session, the soup is vegetarian and gluten free.

I hope you enjoy this potato soup recipe for your next post workout treat. Whether it is training for your next marathon or lifting weights at the gym always remember recovery is key. Treat your body well, and your stomach too!


Three Potato Fennel Soup with Ricotta Topping

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 4-6 servings

Three Potato Fennel Soup with Ricotta Topping


  • 1 tablespoon olive oil
  • 1 fennel bulb, stems removed, chopped
  • 1 small yellow onion (or 1/2 large onion), chopped
  • 4-6 cloves garlic, chopped
  • A few fresh sprigs of rosemary and thyme
  • 1 teaspoon dried dill
  • 1 1/2 to 2 pounds potatoes (purple, red, yellow used in this recipe), chopped
  • 4-6 cups vegetable broth
  • 1 Bay Leaf
  • 1 tablespoon lemon juice
  • 1/2 cup whole milk ricotta
  • Optional toppings:chopped pecans and chopped chives


  1. Heat a large soup pot with olive oil on medium high heat. Saute the fennel and onions stirring frequently until onions are translucent, about 5-7 minutes.
  2. Add the garlic and herbs, saute until fragrant, about one minute.
  3. Add the potatoes, broth, bay leaf and simmer uncovered for 20 minutes.
  4. Turn off the heat and remove the bay leaf. Stir in the lemon juice.
  5. Using an immersion blender (or high powered blender in batches) blend the soup to a pureed consistency, or desired thickness.
  6. Transfer to soup bowls for serving and top with two tablespoons of ricotta cheese.
  7. Top with chopped pecans and chives, optional. Enjoy.


For additional toppings, try scallions or diced purple potatoes for a nice color combination (and taste!). Feel free to substitute different potatoes, for example, white or russet potatoes for the purple.

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Kathryn Pfeffer-Scanlan MS, RD is a Registered Dietitian and recent transplant to Boulder, CO. After working as an inpatient dietitian for almost five years in Boston, she is expanding her expertise in the health and wellness industry. Katie is passionate about cooking and food photography, sharing her culinary adventures on her food blog, One Hungry Bunny, and exploring her new Rocky Mountain surroundings. Follow Katie on Facebook, Instagram, and Twitter.


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