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 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
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
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 mins
Variety: 
Smooth
Serves: 
2
Cook in: 
20 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
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
  • 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

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