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.
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.
Mediterranean roast potatoes
700g baby potatoes, washed
100g black olives
a few sprigs of thyme
a few sprigs of rosemary
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.
Spiced Indian potatoes
700g baby potatoes
30ml olive oil
1 onion, chopped
10ml chopped garlic
5ml ground turmeric
10ml ground coriander
5ml cumin seeds, lightly toasted
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.
Potato and tuna pesto salad
45ml ready-made basil pesto
250g cherry tomatoes, halved
200g green beans, trimmed and blanched
175g can of tuna, drained and flaked
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.
Potato and spinach curry
1 large onion, sliced
10ml crushed garlic
15ml grated ginger
5ml black mustard seeds
5ml ground cumin
5ml ground coriander
5ml garam masala
250ml Greek yoghurt
300g baby spinach
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.