Nutrition and Health

Natural goodness

The humble spud is not quite as humble as you may think when it comes to nutrition. In fact they’re pretty amazing! Potatoes are naturally fat free, a natural source of fibre and contribute to your NRV (Nutrient Reference Values) of several vitamins and minerals. Carefully cooked they are a great natural source of energy.

The main vitamins found in potatoes are vitamin C and B6. Vitamin B6 has several important functions, including contributing to normal red blood cell formation, normal functioning of the nervous system and the reduction of tiredness and fatigue, as well as regulation of hormonal activity. All potatoes contain vitamin B6, whatever way they are prepared. Read more about how potatoes can play an important part in the intake of B6 in the diet.

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The vitamin C level in potatoes depends on the type of potato and method of cooking.  This vitamin is vital for the normal structure and function of tissue such as skin and blood vessels, and contributes to the normal fuction of the immune system and the nervous system. The best levels of vitamin C are found in new or salad potatoes boiled or steamed in their skins, or jacket potatoes (baked potatoes).  Find out more about vitamin C and potatoes here. 

Potatoes are also a valuable source of dietary fibre, particularly found in and around the skin. Read more about potatoes and fibre here.

Scroll down to view some delicious recipes!

 

Nutritious and Tasty Recipes

Potato Kebabs

500g small Salad potatoes, cooked

8 large raw prawns

4  boneless and skinless chicken thighs, cut in half

1 mango, peeled, cut into 4 large chunks, and the remaining fruit cut into small pieces for salsa

1 lime, juice and rind

2tbsp fresh mint, chopped

2tbsp sweet chilli sauce

Prep in: 
10 mins
Variety: 
Salad
Serves: 
4
Cook in: 
10 mins
Twice Baked Sour Cream and Chive Potatoes
  • 4 medium fluffy potatoes (approx 350g), such as Maris Piper or King Edward
  • 1 tsp olive oil
  • 100ml sour cream
  • 2 tbsp semi-skimmed milk
  • 3 tbsp chives, finely chopped
  • Green salad, to serve
Prep in: 
10 mins
Variety: 
Fluffy
Serves: 
4
Cook in: 
41-46
Salmon Jacket Potato

2 large Fluffy baking potatoes
2 tsp oil
1 x 175g skinless salmon fillet, cut into 2 cm cubes
50g mange tout, halved
1 tsp Cajun seasoning
6 tbsp low fat crème fraîche

Prep in: 
5 mins
Variety: 
Fluffy
Serves: 
2
Cook in: 
10 mins
Potato pizzarette
  • 400g leftover fluffy potatoes, such as Maris Piper or King Edward, sliced
  • ½ broccoli head, cut into small florets
  • 4 tortilla wraps
  • 250ml fresh tomato pasta sauce or passata
  • 2 cooked chicken breasts, sliced
  • 3 tbsp fresh rosemary, roughly chopped
  • 4 tbsp full fat hard cheese eg Parmesan
Prep in: 
10 mins
Variety: 
Fluffy
Serves: 
4
Cook in: 
15 mins
spicy chicken
  • 2 boneless chicken breasts skinned and thickly sliced
  • 1 tsp Harissa paste
  • 1 tsp paprika
  • 1 tbsp olive oil
  • 250g smooth or salad potatoes, scrubbed
  • 1 tbsp lemon juice
  • 2 tbsp Greek yoghurt (0% fat)
  • 2 spring onions, sliced
  • Salt & pepper
  • Handful of fresh mint, roughly chopped

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Prep in: 
10 mins
Variety: 
Smooth
Serves: 
2
Cook in: 
20 mins
Chicken spinach and mushroom jacket potato
  • 4 medium fluffy potatoes (approx 350g), such as Maris Piper or King Edward
  • 1 ½ tbsp olive oil
  • 1 large onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 250g chestnut mushrooms, sliced
  • 200g spinach
  • 2 cooked chicken breasts, finely torn
  • 3 tbsp fresh parsley, finely chopped
Prep in: 
10 mins
Variety: 
Fluffy
Serves: 
4
Cook in: 
40-50 mins

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