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POTATOES

Potatoes are staple food for many people. The starch in potatoes is readily digested and converted into glucose. Contrary to many peoples beliefs, starches by themselves do not make you gain weight, especially those rich in fibre. It is the fat that you add to it that causes weight gain. Potatoes are high in antioxidants, an excellent source of carbohydrates and low in kilojoules (456 kj per 100g). They are also fat and cholesterol free and high in fibre, Vitamin C and essential minerals like potassium, phosphorus and calcium.

Did you know?

Potatoes are completely fat and cholesterol free. One medium sized potato contains only four to five percent of an adults daily recommended intake of calories. Gram for gram, potatoes contain no more calories than protein, making them one of the healthiest high energy foods available. Current popular belief has led many people to adopt low carbohydrate, high-protein fad diets. What many do not realise, however, is that low carbohydrate diets tend to incorporate foods that are high in saturated fat. These diets have possible side-effects such as fatigue and dehydration, which is caused from increased protein

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metabolism and restricting carbohydrates. It can be harmful for the bowel as it starves the body of much needed dietary fibre. Sensible eating is not about

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restricting certain food groups from the diet, its about achieving balance, listening to your body and adopting a longer-term healthy eating plan that will continually benefit both the mind and body. Potatoes are a great source of protein. Potatoes are full of vitamin C. (One medium sized potato

(150g) contains approximately 80 percent of the daily requirement of Vitamin C, a powerful antioxidant that stabilises free radicals and improves the bodys capacity to absorb iron.) Potatoes produce a natural chemical that makes you feel good. (A potato is a 'feel good' food, containing a substance called tryptophan, which produces the naturally occurring chemical serotonin in the brain. Your serotonin level has a direct effect on mood and behaviour. If levels get too low, the imbalance can result in hyperactivity, anxiety and depression, which will inhibit concentration. The best way to keep that balance is to eat foods like potatoes that are rich in tryptophan.) Potatoes are full of antioxidants. Potatoes contain almost half the recommended daily intake of vitamin B6, which is vital in the regulation of the metabolism and conversion of foods to energy. Potatoes are an excellent natural source of potassium, which is great for cardiovascular health and also helps the body to retain calcium. Potatoes include zinc for healthy skin and thiamin, which is needed for the metabolism of carbohydrates. Potatoes are also a great source of vital nutrients such as folic acid, iron, niacin, magnesium, protein and dietary fibre.

Interesting facts
1. In 1995 the potato was the first vegetable grown in outer space. 2. Potatoes are the world's fourth food staple - after wheat, corn and rice. 3. The carbohydrates in a potato fuel your muscles and brain.

4. Potatoes keep the immune system healthy. 5. It also keeps gums healthy. 6. It helps to heal wounds. 7. Folk remedies about potatoes include: a) Applying raw grated potatoes to treat possible frostbite or sunburn; b) Carrying a potato in your pocket to ease a toothache; c ) Washing your face with cool potato juice to prevent facial blemishes. 8. It is not recommended to store potatoes in the refrigerator, as this will allow the conversion of starch to sugar. To extend the storage life of potatoes, store them in a cool, dark, dry place. 9. Place an apple with your potatoes to keep them from sprouting. 10. Do not store potatoes with onions as the onions give off a natural gas that accelerates the decay of potatoes. 11. The potato is related to the tomato and the eggplant. 12. 80% of a potato consists of water. 13. McDonalds uses 1.5 billion kg of potatoes each year. 14. Germans eat twice as many potatoes as Americans. 15. The world's biggest potato was grown in Germany in 1997 and weighed 3.2kg.

Frequently Asked Questions:

How many minutes does it take to boil one potato?
The answer varies by the size of potato. It is recommended that you peel the potato and then cut it into large chunks to speed up the process. It will then only take five to seven minutes rather than up to twenty minutes.

Should I wrap my potatoes in foil when baking?

For conventional oven baking, the most common folly is to wrap the potato in aluminium foil. Covering the potato holds

in moisture which means that you are actually steaming the potato. The result is a less crispy skin and the texture of a boiled potato. The best way to bake a potato is to scrub it and pierce the skin two or three times with a fork. Place it directly on the oven rack at 230 C for 50 to 60 minutes. For a crispier skin, rub the skin with a light coating of vegetable oil, olive oil, margarine or butter.

What is the healthiest way of cooking potatoes?

Probably baked with a squeeze of lemon, some salt and pepper. Topping the baked potato with salsa is also a good solution.

When is a baked potato done?

Potatoes are ready when their internal temperature reaches 95 C tot 100 C. A fork can easily pierce through a baker when it's done. If the potato is hard, bake a little longer. However, watch out for over-baking, as drying of the underskin will occur.

Can I cook potatoes in the microwave?

With the advent of the microwave, cooking potatoes has become much faster and more convenient. Many claim that the microwave actually bakes a more nutritious potato than a conventional oven, because the potato is exposed to nutrient-draining heat for a shorter period of time.

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Can leftover potatoes be frozen?

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Preferably not. While cooked potatoes can be frozen, they tend to become watery upon reheating. Potatoes are 80% water and when frozen this water separates from the starch and nutrients causing the reheated potato dish to be watery.

Frittata
Ingredients: 3 3-4 1 8 250 ml Method: Heat the butter or margarine in a large pan. Place the cooked potato cubes in the pan and heat well through, turning and coating the potato cubes with the melted butter or margarine. Mix the sliced viennas or frankfurters, red pepper strips, beaten egg and grated cheese. Pour the egg mixture over the hot potato cubes in the pan. Cook over medium to low heat 6 minutes until the eggs are half set. Heat the grilling element of the stove and pop the pan under the grilling element for the top of the frittata to set (leave the oven door open and hold the pan by its handle). Cut into large wedges and serve as a complete breakfast, brunch or light lunch dish. Serves 6-8 large potatoes cooked, peeled and cubed Viennas or Frankfurters, sliced red pepper, cut into strips large eggs, beaten Salt and pepper grated Cheddar or Gouda cheese 2 tablespoons butter or margarine

Potato & Blue cheese soup

Ingredients: 3 tablespoons 1 6-8 2 2 125 g butter onion, chopped large potatoes, peeled and chopped cups milk chicken stock cubes dissolved into 2 cups hot water Blue cheese, crumbled Salt to taste Pinch cayenne pepper Sour cream

125 ml

Method: Heat the butter and fry the chopped onion until soft and translucent. Add the potatoes, milk, dissolved chicken stock and cook over low heat until the potatoes are soft. Liquidise the mixture and mix half the blue cheese with the soup. Flavour to taste with salt. Spoon into individual serving bowls. Top each serving with a dollop of sour cream, a spoonful of crumbled blue cheese, sprinkle with cayenne pepper and garnish with chives. Serve hot. Makes 6-8 servings
www.potatoes.co.za
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