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First we must learn about potatoes... as we should know, there are many potato varieties and each type has a different taste and texture. Choosing the right potato variety for the right dish will help guarantee perfect results.
Potato Varieties
King Edward
Marfona
Maris Peer
Maris Piper
Nadine
RomanoClick to see the full potato variety chart
Potato Nutrition
These values represent an average 175g serving of boiled new potatoes in their skins.
Pick up a potato and you're holding an amazingly nutrient dense food! Calories in potatoes are low, they're naturally fat-free, bursting with vitamins and minerals, contain absolutely no cholesterol and when served with their skins are a great source of fibre.
Independent nutritionists and dietary researchers recommend potatoes as the perfect base for a balanced diet. Because potatoes are packed full of nutrients for your brain and body, they can make you look, feel and even think great!
POTATO NUTRITION FACTS:
Potatoes are a great provider of Vitamin C! Have a medium portion of new potatoes (175g/6oz) and you'll get 26% of your Recommended Daily Allowance (RDA) of this vital vitamin.
Tuck into a medium jacket potato and you're getting almost half the RDA in one go. It's a little known fact that potatoes already provide 15% of Britain's Vitamin C intake.
Promotes the growth and maintenance of bones, teeth, skin and red blood cells, helps repair tissues and helps the body resist stress and infection. Vitamin C is believed to prevent cardiovascular disease, lower cholesterol levels, lower blood pressure, fight allergies and asthma, and aid symptoms of all sorts of diseases from diabetes to osteoporosis.
(source: www.vitamin-insight.com)
A 175g serving of boiled new potatoes in their skins provides 11% of your RDA of Vitamin B1. Vitamin B1 (Thiamin) is needed to release energy from carbohydrate. It is involved in the normal function of the nervous system and the heart.
A type of thiamin deficiency affecting brain function can be seen in alcoholics, where daily thiamin intake is low and absorption and use of the vitamin is impaired.
Vitamin B6 makes your blood healthy - and even a medium serving (175g/6oz) of new potatoes gives you up to 30% of your RDA.
One of the team of B vitamins that produce enzymes and red blood cells. Frequent vitamin B6 intake is really important because it's regularly excreted. Vitamin B6 is also needed for the metabolism of fats, proteins and carbohydrates. It aids the functioning of the immune and nervous systems. There's some evidence that asthma, diabetes and PMS (premenstrual syndrome) sufferers may benefit from this vitamin. It may also lower cholesterol and help prevent heart disease.
To get the most vitamin B6 avoid boiling the potatoes as a lot of it will flow out into the water.
Folate is an essential nutrient, particularily for young women. Boiled new potatoes in their skins (175g portion) provide 33mcg (9%) of your RDA of folate.
Folate is one of the B vitamins used by your body. Folate is used to make red blood cells and important proteins like DNA. Getting enough folate is especially important during growth spurts and during pregnancy.
Getting enough folate lessens your chance of having a baby with a neural tube defect. Neural tube defects (NTDs) are a type of birth defect that involve the brain and spinal cord and can cause serious lifelong problems for a baby. We now know that getting enough folate during the childbearing years is one of the best ways to lower your chances of having a baby with a neural tube defect. Even if you are not pregnant now, and do not plan to be pregnant soon, it's never too early to start thinking about getting enough folate.
Folate is measured in micrograms (mcg). For women of childbearing age, the recommendation is 400 micrograms of folate daily. Potatoes, green leafy vegetables, some citrus fruits and certain beans are rich sources of folate. Teens who don't eat many fruits or vegetables or those who skip meals may not get enough folate. (source: www.youngwomenshealth.org)
According to The British Dietetic Association, the professional association for registered dieticians in Great Britain and Northern Ireland, potatoes contain absolutely no cholesterol. Not only that, the fibre they contain actually reduces existing cholesterol levels. And that helps reduces the risk of heart disease.
Cholesterol is a waxy substance found in the bloodstream and in all your body's cells. We all need some cholesterol in the blood - but when the level gets too high it turns into a major risk for coronary heart disease, which leads to heart attack. It's also a risk factor for stroke. That's why it's a good idea to get your cholesterol level tested by a dietician or the doctor.
(source: www.americanheart.org)
Boiled new potatoes in their skins (175g portion) provide 22% of your RDA of potassium.
All the cells, nerves and body fluids in your body rely on potassium to function properly. The British Dietetic Association, the professional association for registered dieticians in Great Britain and Northern Ireland advises that the Potassium in potatoes plays a role in lowering blood pressure as part of a healthy low-salt diet. (Sources: www.nutrition.org.uk and www.bbc.co.uk)
Magnesium helps your body to use energy and your muscles to function effectively. (source www.bbc.co.uk)
A baked potato in its skin contains more fibre than two slices of wholemeal bread.
Today too much of the food we eat is processed and refined. Most of the natural fibre in the ingredients is discarded well before your mealtime. The substantial fibre you get from potatoes promotes good digestion and helps manage your body weight. It may also decrease your risk of colon cancer. It reduces existing cholesterol levels, helping to reduce the risk of heart disease.
Dieticians recommend potatoes as an easily digestible source of carbohydrate - the body’s main fuel - which your muscles need every minute of the day. The big advantage of getting your carbohydrates from potatoes rather than pasta or rice is that you also get a treasure trove of other vital nutrients but no fat. Rice contains 13x as much fat, while pasta has 5x as much!
The Glycaemic Index (GI) rates foods - including carbohydrates - for their ability to increase glucose in the blood. However, GI research is preliminary and variable and the practicality of using the index for meal planning is controversial. It’s based on looking at the effect of a person eating one item of food at a time. In daily life we constantly eat combinations of foods at every meal. The American Diabetes Association made an extensive review of the research in this area and concluded that it is the amount of carbohydrate not the particular food items that determines the total blood glucose response. (source: US potato site)
Zinc helps the body to reach sexual maturity and aids the repair of damaged tissue. Without copper the iron in your body cannot properly form red blood cells, and that leads to anaemia. (source www.bbc.co.uk)
Small amounts of fat in our diet are healthy for us. The problem comes when a lot of fat is consumed, making it a major source of energy. Along with sugar it’s the worst source of energy because it brings with it very few nutrients. Even a little fat puts far more energy inside you than other sources. If it’s not used up through exercise it’s stored and you become overweight. It’s not just that your clothes don’t fit – it is proven to be a prime cause of many common, life-threatening diseases.
(source: www.bbc.co.uk)
There is a lot of media coverage of the Atkins diet at the moment. It has encouraged people to try a deliberately unbalanced diet, cutting out carbohydrates and raising their fat intake. However, the British Nutrition Foundation says one of the keys to healthy weight-loss is to eat “more carbohydrate-rich foods such as bread, potatoes, rice and pasta” and that “success is more likely if... the diet is balanced and varied”.
(source: BNF site)
Potatoes are not fattening. The calories in potatoes are low and potatoes form the basis of a healthy balanced diet.
A medium potato (5oz) contains little more than 100 calories. That’s about the same as a plain yogurt… or a single toffee. The big difference is that your potato is immensely more nutritious and filling. Cutting out potatoes in order to save a few calories is a poor choice because you instantly lose out on all the vitamins, minerals and fibre they are packed with. Look instead for the high-calorie low-nutrition foods you are perhaps snacking on during the day and the calorie reduction will be larger and healthier.
The reason some people have the wrong impression that potatoes are fattening is because of the way they cook and serve them. Pouring on high-calorie sauces and toppings, an unbalanced diet overall and a lack of exercise leads to being overweight – not the potatoes themselves.
How to Cook the Best
Please find the following recipes about cooking potatoes.New Potatoes
Prep Time: 5 mins
Cook Time: 15 mins
Serves: 175g (6oz) per person
Best Potato Varieties
Recommended Serving
175g (6oz) potatoes per person
Preparation
Buy new potatoes as you need them so they are as fresh as possible, giving you the best flavour. New potatoes are delicious cooked in their skins, so simply scrub them gently to remove dirt and any loose skin before cooking.
Hob Method
Place the potatoes, halved if necessary, in a pan and cover with the minimum of boiling water. Cover with a lid and simmer gently for approximately 15-20 minutes, until just tender. Once cooked, drain immediately. New potatoes are rich in vitamin C, which dissolves into the water if the potatoes are left in it.
Serving Suggestion
These potatoes are delicious on their own or served with a knob of butter, chopped fresh mint or chives.
Tip
Add a dash of lemon juice to the cooking water to help preserve the colour of the new potatoes.
Steam Method
I recommend this type of method because the vitamins remain with the potatoes while steaming. Place the potatoes in a steamer and steam within 25 to 35 minutes or until the potatoes are done.Microwave Method
Prepare 450g (1lb) of potatoes as above, then place in a microwaveable dish with 30ml (2 tblspn) of water. Cover and cook on full power (800w) for 7-8 minutes. Allow to stand for 1-2 minutes before serving.
Beautiful with Butter
One of the wonderful things about British new potatoes is that they are not only delicious but low in fat so you can add a little butter to your new potatoes with a clear conscience!
Simply prepare the potatoes according to the classic method on the "How to Cook the Best: New Potatoes" page and serve with one or more of the flavoured butters shown below.
Citrus Butter:
25g (1oz) Softened English butter mixed with the zest of an orange and _ a lemon and salt and pepper to taste.
Herb Butter:
25g (1oz) Softened English butter mixed with 2 x 15ml spn (2 tblspn) finely chopped fresh herbs, such as parsley, mint or chives and salt and pepper to taste.
Pesto Butter:
25g (1oz) Softened butter mixed with 1 x 5ml spn (1 tspn) red pesto and salt and pepper to taste.
Garlic Butter:
25g (1oz) Softened English butter mixed with 1-2 crushed cloves of garlic and salt and pepper to taste.
Mashed Potato
You just can’t beat smooth and creamy mash potato for lip smacking taste! Follow this easy recipe below and give it a twist with apples, pesto or mustard.
Click here for more Mashed Potato recipes
Best Potato Varieties
Ingredients
- 700g (1lb 9oz) floury potatoes, peeled and cut into chunks
- 150 ml (¼pt) milk
- salt
- freshly ground black pepper
Method
- Cook the potatoes in a pan of lightly salted boiling water or the easiest way is to steam it.
- Cover with a lid and simmer for 20 minutes or until tender.
- Drain the potatoes and return to the pan.
- In another pan bring the milk to the boil.
- Pour the milk over the potatoes and mash until smooth.
- Season with little salt and pepper to taste and serve immediately.
Variations
Just a few simple ingredients can transform this classic mashed potato into the perfect partner for any dish:
Apple Mashed Potato
Add a grated red skinned eating apple, tossed in a little lemon juice to the mash just before serving.
Horseradish Mashed Potato for Roast Beef
Try adding a teaspoon or two of horseradish sauce to the mash just before serving with British Beef.
Pesto or Mustard Mashed Potato
Stir in 1-2 teaspoons of pesto or mustard per person.
Caramelised Onion Mashed Potato
Add caramelised onions to a bowl of mash to serve with beef casserole,
Herb Mashed Potato
Mix in chopped fresh herbs such as oregano or dill, which are delicious with chicken or fish, or try basil or thyme if you're serving the mash with a tomato-based dish
Roast Potatoes
Serves: 175g (6oz) Potatoes per person
Best Potato Varieties
For a crisp golden outside and fluffy insides that will have the whole family eating out of your hands try these delicious roasts. For a mouth–watering variation, roast the potatoes in olive oil with garlic and rosemary and serve with lamb.
Preparation
Peel the potatoes and cut into large even-sized chunks. Rinse under cold running water to remove the excess starch.
Method
- Par boil the potatoes in lightly salted boiling water for 10 minutes.
- Drain them and coat in the hot oil or fat of your choice. Use 15ml (1 tblspn) /25g (1oz) fat for each 450g (1lb) of potatoes.
- Roast in an oven preheated to 200°C/425°F/Gas mark 6 for approximately 45 minutes, turning twice.
- Serve immediately
Tip
Always put the potatoes into hot oil or fat (they will soak up less fat and will crisp up better). Roast potatoes will absorb the flavour of the oil or fat used, so choose accordingly: dripping or lard, rendered chicken or duck fat, corn oil, olive oil or sunflower oil are all suitable. For extra crispy roast potatoes, either score the outside of the potato with a fork after par boiling or shake the pan to roughen up the outside.
Jacket Potatoes
Cook Time: 75 mins
Serves: 1 X 225g (8oz) potato per person
Oven Temperature: 200°C/400°F/Gas Mark 6,
Click here for more Jacket Potato recipes
Best Potato Varieties
Baked potatoes are simple to prepare yet extremely versatile and nutritious. They can be served as an accompaniment, or with a filling as a complete meal.
Preparation
Select even-shaped potatoes and scrub.
Oven Method
When they are cooked, make a crosswise slit in the top of each potato and squeeze gently to open out the cross.
Serve immediately, with a knob of butter in the opening if wished.
Tip
Rub a little salt into the skins before baking to make them extra crispy. If cooking an ovenful of potatoes, increase the temperature to 220°C/425°F/Gas Mark 7. Use metal skewers or baking prongs pushed through the potatoes to reduce the cooking time by up to a quarter.
Serving Suggestion
Make a meal of a baked potato by cutting the cooked potato almost in half lengthways and piling in your favourite filling.
Potato Salads
Salad potatoes now appear most of the year and are best eaten cold. Steaming the potatoes is the best way to keep all the nutrients in your potatoes and preserve their flavour.
Click here for some Salad Potato recipes
Best Potato Varieties
Steaming Salad Potatoes
Cut any larger potatoes in half so they are all about the same size. Place the potatoes in a steamer over boiling water then put a lid on and let them steam for 20-25 minutes.
When the potatoes are cooked, remove the steamer and place a clean tea cloth over them for about 4 minutes to absorb the steam.
While they are still warm, pour a dressing over them and serve.
Boiling Salad Potatoes
Cut any larger potatoes in half so they are all about the same size. Place in a pan of cold water and bring to the boil, then cook for 10 minutes of until soft but still firm.
Homemade
French Fries
Cook Time: 45 mins
Serves: 450-500g (1lb-1lb 2oz) per person
Oven Temperature: 200°C/Gas Mark 6
Best Potato Varieties
Thick chips absorb less oil than thin ones, so chunkier chips are healthier. Chips are a very good source of vitamin C.
Preparation
Scrub 450-500g potatoes (preferably approx 200g in size), and cut into thick chunky chips.
Method
- Coat in 2-3 tbsp of sunflower or corn oil.
- Spread evenly onto a baking sheet.
- Bake for 45 minutes at 200°C/Gas Mark 6, turning at least once.
- Season to taste and serve immediately.
Tip
Sprinkle 1-2 teaspoons of either chilli or curry powder over the chips before coating in the oil. If you prefer, peel the potatoes before cooking.
Homemade
Potato Wedges
Cook Time: 10 mins
Serves: One 175g-225g (6-8oz) potato per person
Best Potato Varieties
Recommended Serving
One 175g-225g (6-8oz) potato per person
Preparation
Scrub the potatoes, then cut each into half lengthways, and then in half lengthways again. Repeat until you have 8 even-shaped wedges.
Microwave Method
Place the wedges in a shallow microwavable dish with 15ml (1 tblsp) water. Cover loosely and cook on full power (800w) for approximately 5-6 minutes. Allow to stand for 1 minute before draining and serving.
Hob Method
If you don’t have a microwave, prepare the potatoes as above and simmer in a pan, in the minimum amount of lightly salted boiling water for approximately 10 minutes. Drain and serve.
Oven Method
Prepare as above. Place wedges in bowl with 1 tsp olive oil and 1 tsp sweet chilli sauce per person. Stir until coated. Transfer to baking sheet and bake until tender.
Tip
Potato wedges are very versatile and can be made with almost any potato.
Serving Suggestion
Wedges can easily be turned into a tasty healthy snack. Sprinkle the cooked wedges with grated cheese and place under a hot grill for 2 minutes, or add them to casseroles to make a complete meal.
Potato Dauphinoise
Prep Time: 15 mins
Cook Time: 25 mins
Serves: 4
Oven Temperature: 180˚C, gas mark 4
Best Potato Varieties
Ingredients
- 500g King Edward potatoes, thinly sliced
- 200ml double cream
- 100ml milk
- 1 clove garlic, crushed
- 50g Gruyere cheese, grated
Method
- Preheat the oven to 180C, gas mark 4
- Place the sliced potatoes in a bowl of cold water to prevent them from browning. Rinse then pat dry with kitchen paper.
- Place the cream, milk and garlic in a large saucepan and bring to a gentle simmer. Add the potatoes, cover and simmer for 10 minutes until just tender. Season well.
- Transfer to a buttered ovenproof dish and sprinkle over the cheese. Bake for 25 minutes until golden.
