Nutrition and Health

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.

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

This healthy jacket is under 200 calories!
  • 4 medium fluffy baking potatoes (Maris Piper or King Edwards are ideal)
  • 2 x tins tuna in springwater
  • 1 lime
  • 1 handful fresh coriander, leaves picked, stalks chopped
  • 1 red pepper (optional)
Prep in: 
5 mins
Variety: 
Fluffy
Serves: 
4
Cook in: 
25 mins
Vegetable Chilli Jacket Potato
  • 4 medium fluffy baking potatoes (King Edward or Maris Piper are ideal)
  • 2 tins of ratatouille
  • Paprika
  • Tabasco sauce
  • (optional) handful of fresh coriander, leaves picked, stalks chopped
  • (optional) half-fat creme fraiche
  • (optional) tin of chilli kidney beans
Prep in: 
5 mins
Variety: 
Fluffy
Serves: 
4
Cook in: 
25 mins
  • 4 medium fluffy potatoes (approx 350g), such as Maris Piper or King Edward
  • 1 tsp olive oil
  • ½ tbsp cumin seeds
  • 100g Cheddar, grated
  • 196g tinned sweetcorn, drained
  • 2 large tomatoes, roughly chopped
  • 3 tbsp fresh coriander, roughly chopped
  • 1 lime, zested
  • Pinch chilli powder
Prep in: 
10 mins
Variety: 
Fluffy
Serves: 
4
Cook in: 
30 mins
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
  • 750g fluffy potatoes, such as Maris Piper, peeled and grated
  • 2 tbsp plain flour
  • 1 tbsp sunflower oil
  • 6 large eggs, lightly beaten
  • 150g leftover roast veggies, such as carrot & parsnip, roughly chopped
  • 50g full fat hard cheese eg mature Cheddar cheese
  • 2 rashers cooked unsmoked bacon, fat removed
Prep in: 
15 mins
Variety: 
Fluffy
Serves: 
24
Cook in: 
45 mins
Chicken and Potato Pot

4 Medium potatoes cut into small cubes

1tbsp Olive oil

1 Onion, finely chopped

1 Clove of garlic, chopped

2 Small courgettes, thickly sliced

4 Skinless Chicken breasts cut into small chunks

6 Mini carrots, peeled and cut in half lengthways

6 Mini sweetcorns cut in half lengthways

300ml Chicken stock

50g Tender stem broccoli

Handful of fresh herbs – thyme, coriander and parsley or you could use 1 tsp dried mixed herbs.

Prep in: 
3 mins
Variety: 
Smooth
Cook in: 
15 mins

Follow the Potato girls