Hot baby potatoes

NUTRITIONAL EVALUATION OF SOUTH AFRICAN POTATOES

For the first time in more than a decade, the nutritional content of the three different South African potato cultivars has been analysed.

Previously all claims made about potatoes have been based on nutritional values from other countries.

This study was completed to coincide with the implementation of the new food labelling regulations, which came into effect last month.

Based on the study, the following nutrient content claims can be made for potatoes in general: One medium sized potato (150g), cooked with skin, is high in carbohydrates, (498 kilojoules per serving), free of fat and very low in sodium.

It is high in the mineral chromium.

In addition, it has a potassium content (710mg) that is higher than most other vegetables and starchy foods.

Potatoes are very much part of our diets and, if cooked and used correctly, are suitable to be included in a healthy, balanced diet.

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Tangy potato salad

750g baby potatoes

rind and juice of 1 lemon

50ml olive oil

125ml crème fraiche

30ml wholegrain mustard

1 each red and green apple

5 celery stalks, chopped

100g pecan nuts

125 g wild rocket

salt and pepper

Put the potatoes into a pan of cold salted water, bring to the boil and simmer until tender. Drain and halve them. Cool.

Combine the lemon rind and juice, olive oil, crème fraiche and mustard and mix well. Pour this over the potatoes and add the apples, celery, pecan nuts and rocket.

Season well and toss to combine. Serve immediately.

Serves 4.

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Mediterranean roast potatoes

700g baby potatoes, washed

80ml caperberries

100g black olives

a few sprigs of thyme

a few sprigs of rosemary

salt and pepper

60ml olive oil

30ml lemon juice

Boil the potatoes until soft. Drain and leave to cool until you can handle them.

Halve the potatoes and put them into a bowl.

Crush them slightly with a potato masher.

Add the caperberries, olives, herbs and seasoning and toss to combine.

Line an oven roasting pan with non stick baking paper, tip in the potato mixture and spread it out evenly.

Mix together the olive oil and lemon juice and pour this over the potatoes.

Roast at 180°C for 30-40 minutes until golden and crispy. Serve immediately.

Serves 4-6.

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Spiced Indian potatoes

700g baby potatoes

50g butter

30ml olive oil

1 onion, chopped

10ml chopped garlic

5ml ground turmeric

10ml ground coriander

5ml cumin seeds, lightly toasted

salt and pepper

60ml chopped coriander

60ml coconut shavings

Put the potatoes into cold salted water, bring to the boil and simmer until tender. Drain and halve them.

Heat the butter and oil in a frying pan and fry the onion and garlic until the onion is tender. Add the spices and fry for a few seconds.

Add the potatoes and cook, stirring frequently, for 5-10 minutes. Season to taste.

Stir in the coriander and serve sprinkled with coconut shavings. Serves 4.

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Potato and tuna pesto salad

700g baby potatoes

45ml ready-made basil pesto

30ml olive oil

250g cherry tomatoes, halved

200g green beans, trimmed and blanched

175g can of tuna, drained and flaked

salt and pepper

Put the potatoes into a saucepan of cold salted water. Bring to the boil and simmer until tender.

Drain and halve the potatoes. Put them in a bowl.

Combine the pesto and olive oil and pour over the potatoes.

Add the tomatoes, beans and tuna. Season to taste and toss well to combine. Serves 4-6.

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Potato and spinach curry

700g baby potatoes

30ml olive oil

1 large onion, sliced

10ml crushed garlic

15ml grated ginger

5ml black mustard seeds

5ml turmeric

5ml ground cumin

5ml ground coriander

5ml garam masala

250ml Greek yoghurt

300g baby spinach

salt and pepper

chopped coriander for serving

Boil the potatoes until tender. Drain and halve them.

Heat the oil in a saucepan and fry the onion and garlic until the onions are soft.

Add the ginger and spices and cook for a few seconds.

Add the potatoes and cook, stirring frequently, until the potatoes are nicely coated in the spice. Stir in the yoghurt and mix well.

Add the spinach, cover with a lid and cook until the spinach is wilted. Mix well and season to taste.

Serve sprinkled with chopped coriander.

Serves 4.