Potato Nutrition
Taters gonna tate, potatoes gonna potate
Where do potatoes originate from?
The potato originated and was domesticated in the Andes, in South America. Potatoes are now loved all around the world and are the world’s 4th most important crop behind corn, wheat, and rice.
What do potatoes taste like?
Potatoes have a sweet and earthy flavour, with the sweetness coming from the starch. Potatoes can have many different textures depending on how they are cooked. They can be soft and fluffy if mashed, crispy on the outside if fried, or firmer to the tooth if baked in liquid.
What are the health benefits of eating potatoes?
Carbohydrates to fuel your brain
Vitamin C for immune function
Niacin for psychological well-being
Vitamin B6 for normal energy production
Folate to fight fatigue
Magnesium for normal energy metabolism
Thiamin for normal brain function
Fibre for a healthy gut
Potassium for nervous system function
Phytonutrients: Yellow varieties = Chlorogenic acid, gallic acid, protocatechuic acid, and caffeic acid, Red/purple varieties = Chlorogenic acid and anthocyanins
When cooked and cooled potatoes are rich in resistant starch. Our gut bacteria LOVE resistant starch. Once resistant starch makes it to the large intestine gut bacteria rapidly ferment it and this process produces short-chain fatty acids (SCFAs) such as butyrate and propionate. These SCFAs have been shown to help with blood sugar regulation, improve sensitivity to insulin, and regulate appetite.
When are potatoes in season?
From late summer to early winter. The perfect time to make those warming comfort food meals.
What is the best way to store potatoes?
In a cool, dark place such as a kitchen drawer or a wooden potato box.
Mashed potato
How do I cook potatoes?
Potatoes can be:
Boiled
Roasted
Fried
Steamed
Baked
What flavours do potatoes pair well with?
Potatoes are so versatile, it would probably be easier to list what doesn’t pair well with them
Ground spices: garlic powder, cumin, curry powder, chilli powder, onion powder, salt and pepper
Fresh or dried herbs: rosemary, thyme, sage, parsley, chives, oregano, basil, tarragon, dill, mint, coriander, lavender
Vegetables: garlic, onion, leek,
Dairy: butter, cheese, yoghurt, creme fraiche, sour cream
Meat: fish, bacon, beef, poultry, pork, seafood
What are some popular dishes made with potatoes?
Mashed potato
Loaded baked potatoes
Roasted potatoes
Fries or chips
Potato salad
Soup
Gnocchi
Dauphinoise
Pierogi
Hasselback Potatoes
Frittata
Potato gratin
Creamy Potato Salad
Potato Salad
6 side servings
Ingredients:
1 kg potatoes, cut into chunks
4 eggs
2 Tbsp cup extra virgin olive oil
1/2 cup Greek yoghurt
2 Tbsp dijon mustard
2 Tbsp lemon juice
2 garlic cloves, crushed
1/3 cup fresh parsley, sliced finely
1/3 cup spring onions, sliced finely
Pickles, cut into small pieces
Salt
Method:
In a large saucepan, add a good pinch of salt, and cut potatoes. Bring to a boil over high heat, then reduce to medium heat and cook until potatoes are easily pierced with a knife or fork. Drain and add to the serving bowl. They can also be steamed over boiling water.
In a small saucepan, add eggs and cover with cold water. Bring the water to a boil, reduce it to a simmer, and cook for 6 minutes for a soft yolk or up to 10 minutes for a hard-boiled egg. Drain and pop in cold water. Remove from cold water, peel and cut into pieces.
Add all other ingredients to a bowl to make the dressing and mix well to combine.
Add dressing to potato and mix to combine.
Enjoy!
Click below to read about the health and nutrition benefits of other vegetables and fruits
Beetroot Health Benefits — St Kilda Dietitian & Nutrition (emmakeenandietitian.com.au)
