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 RDA 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

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

:

Prep in: 
10 (+60) mins
Variety: 
Smooth
Serves: 
2
Cook in: 
20 mins
Greek Potato Salad
  • 500g (1lb 2oz) Salad Potatoes (such as Charlotte or Maris Peer), scrubbed
  • 2 small red onions, thinly sliced
  • 400g can chickpeas, drained & washed
  • 175g (6oz) cherry tomatoes, halved
  • 50g (2oz) black olives, pitted & chopped
  • Small handful of flat leaved parsley, shredded

Dressing

  • 2 tbsp extra virgin olive oil
  • 2 tbsp lemon juice
  • 1 tsp grated lemon zest
  • 1 tsp Dijon mustard
Prep in: 
15 mins
Variety: 
Salad
Serves: 
6
Cook in: 
12-15 mins

400g Smooth potatoes (such as Desiree), skin on, cut into small cubes

5 Rashers of lean bacon, each cut into three

1 Small leek, thinly sliced

6 Baby carrots, peeled and cut in half lengthways

¼ Swede/turnip, peeled and cut into small cubes

300ml Cider or stock (made with 1 vegetable stock cube)

2 sprigs fresh thyme leaves only

A handful of shredded curly kale

Spray oil.

Prep in: 
5 mins
Variety: 
Smooth
Serves: 
4
Cook in: 
20 mins
Bacon potato salad

500g salad or smooth potatoes

6 rashers British lean back bacon, chopped (180g)

200g cherry tomatoes, halved

1 tbsp balsamic vinegar

1 tbsp extra virgin olive oil

½ x 20g pack parsley, chopped

2 tsp honey

Prep in: 
5 mins
Variety: 
Smooth
Serves: 
4
Cook in: 
15-20 mins
Potato and Prawn salad thai style
  • 400g Salad potatoes
  • 200g cooked peeled king prawns
  • 150g beansprouts
  • 1 orange pepper, sliced
  • 1-2 tsp Thai seasoning
  • 1 lime
  • 1 tbsp chopped coriander (optional)
Prep in: 
5 mins
Variety: 
Smooth
Serves: 
2
Cook in: 
10 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
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
Bistro Potato Salad

500g small salad potatoes, scrubbed
350g fine green beans, trimmed
2 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
2 red radishes, thinly sliced
50g baby spinach or frisee leaves
2 tbsp chopped spring onions

Prep in: 
5 mins
Variety: 
Salad
Serves: 
4 - 6
Cook in: 
25 mins
Potato Garden Salad
  • 450g salad potatoes, scrubbed
  • 1 Small cauliflower, broken into florets
  • 150g Green beans trimmed and halved
  • 2 Red skinned eating apples, quartered, chopped and tossed in lemon juice.

Dressing:

  • 3 tbsp Olive oil
  • 1 tbsp Cider vinegar
  • 1 tbsp Fresh tarragon, chopped
  • Pinch English mustard
  • Salt and freshly ground black pepper
Prep in: 
15 mins
Variety: 
Salad
Serves: 
4
Cook in: 
20 mins
new potato salad

500g salad potatoes, scrubbed

1 tbsp wholegrain mustard

2 tsp olive oil

1 tbsp white wine vinegar

1 tbsp low fat mayonnaise

2 tsp clear honey

4 spring onions, finely sliced

Salt and pepper, to taste

:

Prep in: 
5 mins
Variety: 
Salad
Serves: 
4
Cook in: 
15 mins
Potato Kebabs

500g Small new potatoes, cooked

8 Large raw prawns

4  Boneless and skinless chicken thighs, cut in half

2tbsp Sweet chilli sauce

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

Prep in: 
10 minutes
Variety: 
Salad
Serves: 
4
Cook in: 
10 minutes
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
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
Cheese and Tomato Jacket Potato

2 large fluffy baking potatoes (such as King Edward or Maris Piper)
75g Dolcelatte cheese
2 shredded spring onions
1 tbsp creme fraiche
50g sunblush tomatoes, roughly chopped
1 garlic clove, crushed
1 tbsp chopped parsley

     

    Prep in: 
    5 mins
    Variety: 
    Fluffy
    Serves: 
    2
    Cook in: 
    12 mins

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