It may come as a shock to learn that sales of potatoes are falling. It seems that many younger people prefer rice and pasta, and consider potatoes 'uncool'. But this is a pity, because potatoes are easily the most nutritious of the three, and very economical. They are also more versatile and can be cooked in numerous ways.
NUTRITIONAL VALUE
Most of all, potatoes provide starchy, complex carbohydrate, but they also contain more than 20 major nutrients. These occur in small quantities but when potatoes are eaten often, these amounts soon add up. The skin is useful too, as an important part of the fibre content. Overall, new potatoes are more nutritious than older ones.
However, although potatoes can make us feel full, they have a slightly raised glycaemic rating, which means that their starch gets broken down quite quickly. Blood sugar levels then rise steeply, only to fall back later. This happens particularly with mashed potatoes and, to some extent, baked ones, because these cooking methods break the starch down more completely.
Adding some fat slows down the process, as does using the skins and eating potatoes with other nutritious foods. Boiling and microwaving break down the starch less thoroughly. All this is especially important for diabetic children, but in any case, potato helpings should not be too large. Sweet potatoes have a lower glycaemic rating.
COOKING POTATOES
Peeling potatoes is hugely wasteful (try weighing the peelings some time!) and discards valuable fibre. Instead, scrub the potatoes well, remove the 'eyes' and any damaged, discoloured or (toxic) green bits, then rinse. Explain, if children ask, that any 'bits' in the mash are just little pieces of the potatoes' jackets!
In fact, potato skin is tissue-paper thin, and if necessary (as when feeding babies) it can be rubbed off easily after cooking. Also, boiling potatoes whole and in their skins helps reduce the loss of nutrients into the cooking water. Instead of adding salt, increase flavour by saving the cooking water in the fridge for the following day's cooking.
COOKING METHODS
Best boiled potatoes Scrub the potatoes, keep whole to retain nutrients and boil gently to keep the potatoes intact. Drain, and allow to stand with the lid off to dry a little.
Potatoes in their jackets To save time and fuel, boil the potatoes and then put them in a moderate-to-hot oven for about ten minutes or until the skins are dry and lightly crisped.
Roast potatoes Boil potatoes for ten minutes, then drain and dry as above, and cut into pieces. Shake in the pan to roughen the surfaces. Heat a very little oil in a baking tray and toss the pieces in it to coat all over. Roast at any temperature, turning once or twice until the pieces are lightly browned.
Best mash Choose floury potatoes, scrub them and boil until soft. Drain thoroughly, allow to dry a little, then mash to smooth. Heat together a little butter/oil and milk, add black pepper and nutmeg and beat swiftly into the potatoes. Ignore the skins - some will catch on the potato masher anyway.
- For extra nutrients, mix in pureed sweet potato, carrots, beetroot, parsnips, celeriac or greens. Marbling it in and calling it a 'ripple' or such can sound enticing.
Potato cakes Mash potatoes as above, then beat in grated cheese or flaked, cooked fish, or any vegetable. Shape into patties and coat in flour. Brown in a little olive oil or bake on an oiled tray, turning once.
Potato salad Waxy potatoes such as Charlottes are easiest. While the boiled potatoes are still warm, toss gently in olive oil and black pepper and leave to cool. Then mix in lemon juice or vinegar and, optionally, pieces of shredded omelette, chopped hard boiled egg, ham, bacon, fresh herbs or cooked green beans.
COMPARISON OF MAIN NUTRIENTS
Nutrient potatoes baked white brown white brown
per 100g with skin pasta pasta rice rice
Vitamin C 14mg 0 0 0 0
Vitamin B6 0.5mg 0 0.1mg 0.07mg 0
Folate 44mcg 7mcg 7mcg 7mcg 10mcg
Iron 0.7mg 0.5mg 1.4mg 0.2mg 0.5mg
Calcium 11mg 7mg 11mg 18mg 4mg
Potassium 630mg 24mg 140mg 54mg 99mg
Fibre 2.7g 1.2g 3.5g 0.1g 0.8mg
Source: the Potato Council, 2008
Potato Casseroles
Francine's Potato Casserole
Scrub potatoes and cut into medium-thick slices. Boil gently for 10 minutes in water containing a splash of olive oil. Drain. Layer into a casserole dish with a little black pepper. Spread a few blobs of creme fraiche over the top and bake at gas 5-6, 190-200 degsC for about 30 minutes or until a golden crust has formed.
Potatoes Anna
Rub a small ovenproof dish with butter. Scrub the potatoes, cut into thin slices and layer them into the dish in overlapping circles with pepper and small dabs of butter between the layers. Press a piece of buttered paper on to the top layer, put on a tight-fitting lid, and bake at gas 4, 180 degsC for about an hour (exact time depends on the surface area of your dish).
