|
POTATOES
Benefits:
- Valuable source of carbohydrate, potassium and vitamin C.
- Low in calories if cooked healthy.
Be Aware - Adverse Effects
- Chips, crisps and roast potatoes can be high in fat, because of the way in which they are cooked.
NB - Make A Note:
- Green and sprouted potatoes contain solanine and chaconine, which are toxic, so any potatoes with green patches should be discarded. (They are great for the garden and veggie patch.)
- Diabetics should be aware that, compared with resistant starches, potato starch causes a rapid rise in blood sugar levels.
The potato is natures perfect package - perfectly affordable, perfectly nutritious and perfectly delicious to eat!
The Perfect Potato
The potato is our most versatile vegetable, cooked in almost any way you can think of..... its own flavour and texture is retained and this makes a perfect vehicle for other foods. You can’t beat potatoes for value and yet highly appetising the potato is heaped with energy and nutrition, being an important source of vitamin C, complex carbohydrate, dietary fibre and some protein and essential minerals.
Plain boiled, steamed and baked potatoes, contrary to common belief, are low in calories. One large potato provides you with one third of your daily vitamin C intake. Vitamin C is lost when the potato is overly stored or soaked too long in water before cooking or if kept warm for a long time as the vitamin C is also sensitive to heat.
Potato Hints:
- Potatoes cooked in their skins retain nutrients and have a dry texture which takes liquids and flavourings better. Peeled potatoes also absorb more water
- For a soft skin, rub the potato with oil before baking. For a crispy skin, rub the skin with salt. The quicker the steam leaves the potato, the better the chance of the flesh being fluffy. Cut the potato in half, score the flesh in a lattice pattern and bake. This cuts the cooking time by a third.
Eat five a day for better health!
- Eating 400g of fruit and vegetables everyday, in addition to potatoes is equivalent to the recommended five servings required to maintain good health. Fruit and vegetables help protect against cancer and heart disease because of the minerals, vitamins and fibre they provide. As they are low in fats, eating more of them reduces the intake of fatty foods in our diet and further lower our risks.
Choosing Potatoes when BUYING
Choose skins that are smooth and tight. Make sure there is no sprouting or green in colour, as this means they have been exposed to the light and chlorophyll has been formed under the skin causing bitterness.
Inexpensive and Plentiful
New potatoes are available every day of the year, they take longer to cook than main crop potatoes. Do not test for tenderness until towards the end of cooking time, or the potatoes will absorb water, become soggy and fall apart.
New potatoes are best used as quickly as possible after buying. They are early maturing varieties, lifted before the skins harden. Baby potatoes are the small sized potatoes out of the mature potato crop, they weigh 5 to 50g. They have a firm skin and usually best ....eaten with the skin on.
Storing potatoes
Store in a cool, dark, airy place to prevent greening. Damp causes potatoes to rot. Do not store in polythene bags, but rather brown paper bags. Do not refrigerate potatoes as this will result in the raw starch turning into sugar, which causes hard and glassy potatoes with a sweet taste.
A Classic...... Mashed Potato can enhance almost any meal!
Soft, fluffy and creamy mashed potato is the heart and soul of comfort food. It can be served as a side dish, on its own or used as a basis for many other dishes, such as croquettes, potato cakes, soups, a thickener and toppings for pies and stews.
- Boil the potatoes until soft. Drain and peel. Mash the potatoes with a masher, fork or press through a food mill or a potato ricer. Add a small quantity of hot milk, salt and pepper and some butter. Mash until the potatoes are soft and smooth.
Things to add to mash
- Add olive oil and grated Parmesan or only olive oil for a healthier alternative to butter and milk.
- Add chopped olives or slices of sun dried tomatoes.
- A dollop of pesto sauce or your favourite sauce.
- Add a little turmeric for a golden glow.
- Add garlic cloves, roasted or plain.
- Add whole grain mustard or horseradish.
- Add orange juice, curry powder, nutmeg and spring onions for various flavours.
- Add Mashed anchovy, grated mozzarella or crumbled blue cheese.
- Stir through pureed parsnips, beet root, butternut or cabbage.
- Puree your favourite herb with olive oil in a food processor, add to mash for a strong flavour with a bright colour.
- Add green beans to mashed potato.
Try a different approach to potatoes and liven up your winter meals:
Mustard mash with onions
1.5kg potatoes
125g butter
200ml milk
45ml sweet whole grain mustard
4 onions, skinned, halved and sliced lengthways
30ml olive oil
Butter to serve
Salt and pepper to taste
Serves 4 - 6
Boil the potatoes in salted water until tender for about 30 minutes. Drain and peel. Mash with butter, milk and mustard. Season. Whilst the potatoes are still cooking fry the onions in the oil until soft. Serve on top of the mash with a knob of butter. Serve with grilled sausages.
Potato Wedges for fun!
Potato wedges are versatile, and easy to prepare. Baked, boiled or steamed, add your favourite topping for a nutritious dinner or snack.
- How to make wedges:
Scrub potatoes well. Cut the potatoes length wise in eight wedge shaped pieces. Place the wedges in an oven dish, add a small amount of water, cover with a lid. Cook for 35 minutes at 180c. To microwave, cook on full power for 6 minutes.
- Things to do with wedges:
Brush with olive oil, season and bake at 200c for 25 minutes, turning once or twice or until tender. Serve as a vegetable or with a dip.
- To make potato skins, bake in the usual way, then cut into wedges. Scoop out the flesh (use for another purpose) leaving some attached to the skin. Rub the skins with olive oil and roast or deep fry until crisp and golden. Drain well, serve with a dip. Toss into salads. Serve with a ready made Italian tomato sauce. Top with baked beans and grated cheese, pop under the grill. When baking stir in tomato pesto. Add Moroccan spices when baking. Serve with a yoghurt dip.
Recipes:
Thai chicken and potato wedge curry
30ml oil
800g chicken breasts, skinned, de-boned and cut into small pieces.
45ml yellow curry paste
400ml coconut milk
30ml fish sauce
30ml brown sugar
500g potatoes, unpeeled, Cut into thin wedges
30ml lime or lemon juice
Fresh coriander or basil leaves to garnish
Serves 4
Heat the oil in a large frying pan, add the chicken, fry quickly on either side until golden brown. Remove and place chicken pieces in a bowl. Add the curry paste to the pan, stir fry for about 30 seconds. Add the potatoes, simmer for 20 minutes. Add chicken and juices and lime juice. Serve with fragrant rice. Garnish with basil or coriander.
Baked Cajun wedges
4 potatoes, unpeeled, each cut into 6 wedges
1 lemon, Cut into 6 wedges
8 garlic cloves, unpeeled
2 onions, each cut into 6-8 wedges
4 bay leaves
30ml lemon juice
60ml water
15ml tomato puree
5ml black pepper
5ml salt
2ml cayenne pepper
5ml paprika
5ml oregano
5ml parsley
5ml cumin
Serves 4
Preheat the oven to 200c. Bring a large pan of salted water to the boil. Add the potatoes, boil for 3 minutes. Drain well, place in a large, well greased roasting tin with lemon, garlic, onions and bay leaves. Put the lemon juice, water, olive oil, tomato puree, sugar, spices and herbs into a small bowl, mix well.
Pour over the potatoes. Bake for 40 minutes or until tender. Turn them frequently. Serve with grilled fish or chicken.
Different ways to prepare a bake.
To make a traditional gratin, potatoes are layered in a dish with cream, milk or butter, topped with cheese and/or bread crumbs and baked. Other root vegetables can be layered with the potato. Instead of adding cream use crème fraiche or chicken stock for a healthier alternative. Slice the potatoes into rounds with or without the skin or into match sticks. Add parmesan or any cheese. Layer sliced onions between the potatoes. Add mushrooms and leeks.
Potato gratin with spinach and parmesan.
1 garlic clove, crushed
15g butter
500g spinach, cooked, chopped and well drained
3 eggs, beaten
500g creme fraiche
125g parmesan cheese, grated
50g chives, chopped
5ml nutmeg
1.25kg potatoes, peeled and very thinly sliced
Salt and freshly ground black pepper
Serves 6 - 8
Preheat the oven to 180c. Mix the garlic and butter together. Use to grease a 23cm round baking tin. Beat the eggs with the crème fraiche. Add the spinach and 2/3 of the parmesan. Add chives and nutmeg. Season. Cover the base of the tin with a layer of potatoes, spread evenly with spinach mixture. Continue layering, finishing with a layer of potato. Sprinkle with remaining parmesan. Cover with foil. Cook for 1 1/2 hrs until tender. Remove foil for the last 15 minutes. Slice into wedges. Serve hot or cold.
Baby Potatoes
Baby potatoes are a treat, they are the youngsters which have a crisp, waxy texture and thin papery skins with an excellent nutty flavour.
Things to do with baby potatoes.
- Pile high with a bowl of thick crème fraiche, mixed with garlic, thyme and crumbled feta.
- New potatoes rolled in bacon or Parma ham, thread on a kebab stick and roasted. Add chopped coriander, fresh ginger and/or chilli.
- Steam potatoes with garlic and parsley.
- Add whole for potato salads.
- Roll baby potatoes with strips of bacon, thread onto a kebab stick and drizzle with olive oil. Bake for 30 minutes.
Potatoes en papillote
500g baby potatoes, pricked with a skewer
50g butter
4 sprigs fresh herbs, thyme, rosemary or mint. sea salt Serves 4
Preheat the oven to 200c. Cut 2 discs of greaseproof paper, one 23cm in diameter, the other 24cm. Place the smaller of the two discs on a baking tray. Place the potatoes on the paper. Sprinkle with 15 ml water. Season with salt and herbs. Place the butter among the potatoes. Place the 2nd piece of paper on top and secure by folding edges over. Bake for 30 minutes or until potatoes are tender.
Hash Browns
Artichoke and bacon hash browns
500g potatoes, boiled in their skins, peeled and cubed
200g bacon, diced
2 x 410g canned artichokes, well drained and chopped
30ml butter
45ml olive oil
4 garlic cloves, sliced
2 eggs, beaten 15ml thyme salt and pepper
Makes 10-12
Heat the butter and oil in a large heavy based frying pan. Add the garlic, thyme, artichokes and bacon. Cover and cook gently stirring occasionally for 6 to 8 minutes. Cool. Add potato cubes and eggs. Season. Form into patties. Cook over a low heat for 15 minutes. Press down frequently with a spatula. Cook until base is crispy. Lift the hash browns onto a plate and slide back into the pan. Cook the other side.
These grated, mashed or cubed potato cakes are soft and buttery, delicious as part of a meal or on it’s own as a snack
Sweet corn and potato cakes
1 kg potatoes, boiled and mashed.
1 x 410g whole sweet corn, drained.
2 egg yolks, beaten
45ml coriander, chopped,
1 red pepper, diced finely
vegetable oil for frying
Serves 4 -6
In a large bowl mix together all ingredients. Season and shape into cakes. Re-fridgerate until firm. Shallow fry cakes in a little oil in a non-stick pan for 3 – 4 minutes on each side or until golden brown. To serve, top with salad leaves and diced avocado or as a side dish with meat or fish.
Different ways to prepare Hash Browns
Add bacon, onions or mushrooms to grated, mashed or cubed potatoes.
Hash browns or rostis can be made small or pan sized. Add herbs and cream to mash, form into small cakes, grill or fry. Add Indian spices and chopped spinach to grated, cubed or mashed potatoes and make into little patties. Add a can of creamed sweet corn.
Chips
Perfect chips should be thickly cut, twice fried to delicious crispness and sprinkled with salt.
How to make perfect chips.
Cut potatoes into long strips 5cm thick. Rinse well in cold water to remove the starch. Dry well. Fry in hot oil for 5 minutes until tender but pale, drain. Raise the heat, cook again until crisp and golden.
Cuts of chips
- Straw potatoes, shredded very finely.
- Potato crisps, sliced finely with or without the skin
- Crinkle cut, cut with a crinkle cut knife.
Potato ribbons
1kg potatoes - peeled, vegetable oil for frying. Serves 6 - 8
Cut around the potatoes as you would an apple to form long strips. Rinse and drain well. Heat the oil in a pan. Deep fry in batches until crispy and golden. Drain on kitchen paper. Sprinkle with salt. Serve with crumbed fish and tartar sauce.
Baked Potatoes
Its skin forms into a jacket, crusty, thick, full of flavour. Inside becomes soft, sweet, and fluffy.
- How to bake a potato
Preheat the oven to 230c. Wash the potatoes and scrub away any dirt. Lay potatoes directly on the centre shelf, more likely to go crisp. Bake for 1 -11/2 hours, depending on the size of the potato. Turn the potatoes once. Cut a cross into the potato. When cooked the potato skin should be thick and crunchy and the flesh meltingly soft. To microwave, prick the skin prevent the steam from building up inside, causing the potatoes to exploding 500g potatoes on high for 12 minutes, leave to stand for 3 minutes 100g potatoes require 2 minutes cooking time and 1 minute standing time.
- Toppings for a baked potato.
Cream cheese and cooked asparagus tips. Greek yogurt and chopped chives. Spicy chicken livers with balsamic vinegar. Ratatouille and feta. Skinned and chopped ripe tomatoes and torn basil leaves. Grilled peppers and olive oil. Eat the flesh from the potato and pile a garlicky salad into the hollowed skins. Slice avo, lime juice, olive oil and smoked salmon. Crispy onions and toasted pine nuts. Poach a fillet of smoked haddock in milk with a knob of butter for 5 minutes. Top with a poached egg, lemon butter and watercress.
If you have a favourite recipe visit the forum and post your recipe!
[ WhyWeight Forum ]
|
