What is thick-skinned, has lots of eyes, no legs, is 99.8% fat free, highly nutritious and absolutely not fattening? The answer is a potato. Yet in spite of it's benefits many people still have the old fashioned view of potatoes and seem to think that just touching one will make them gain weight.
Energy, protein fibre, potassium, B vitamins, iodine and lots of vitamin C are what you get from a potato. It's what you do to them that makes them more or less healthy. Potatoes are among the most filling, satisfying and nourishing of foods and great value for money. Who says slimming need be expensive? They contribute almost half of all the vitamin C in the average UK diet. They're a great first food for babies, an energy food for teenagers and active people, and a terrific source of nutrition for the elderly. Cooked sensibly, potatoes should be on everyone's daily menu. Ideally, choose organic and use them in their skin, because the skins are very nourishing.
Lets check the calories of different cooking methods for 100g (31/2oz) potatoes.
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New boiled in skins, 66 calories per 100g. Virtually no fat unless you smother them with butter. Why not toss them in fresh chopped mint instead or cajun spices and add no extra calories.
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Old baked, eaten with skin, 136 calories per 100g. High in calories because baking removes water, so you get more potato in your 100g. It provides selenium, potassium, iodine, B vitamins and almost a quarter of your folic acid. Forget butter and fill with baked beans or tuna.
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Mashed with small amount of butter, 104 calories per 100g. What is a small amount of butter? The calories can only increase as you add more butter. A good supply of iodine, B vitamins and folic acid. To cut down on the saturated fat in butter, try mashing with a little extra virgin olive oil instead. Different but delicious.
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Roasted in a dish with the meat, 150 calories per 100g. Whoops, here come the calories! They're just as delicious dry roasted in a separate dish with no oil and sprinkled
with fresh rosemary. No saturated fat and fewer calories.
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Fat chips fried in corn oil, 234 calories per 100g. A dash of vinegar is fine but hold the salt and be generous with the ketchup. Ketchup is rich in lycopenes, which protect your heart. Fat chips are better than thin chips. The same weight of potato absorbs much less fat as they have a smaller surface area.
- Burger bar thin french fries, 311 calories per 100g. Oops! Watch those calories and fat. They really are the most unhealthy way of enjoying your potatoes.
Potato Recipes
Perfect Jacket Potato
Serves 1
8oz/227g baking potato
2tblsp very low fat natural yogurt
Salt and freshly ground black pepper
1. Scrub the potato and prick all over with a fork. Place on a baking sheet and bake in a
preheated oven at 200C/400F/Gas Mark 6 for 50-60mins or until the skin is crisp and the potato yields slightly when pressed gently.
2. Either cut a cross in the centre of the potato and push upwards around it with the
fingers of both hands or slice off part of the potato to form a "lid" and scoop out.
3. Using a fork, mash the potato flesh with
the yogurt and season to taste.
Stuff the mashed potato back into the shell or mix with one of the toppings suggested below.
Prawns and Basil Filling
Mash the flesh with 2tblsp very low fat natural yogurt and a small handful of chopped basil leaves. Pile back into the shell. Mix 5oz/142g
shelled prawns with 2tblsp very low fat natural fromage frais and some chopped basil and use to top the baked potato.
Curried Vegetable Filling
Finely chop 1/2 onion, a small
courgette and 4 button mushrooms. Place in a saucepan with 1/2pt/284ml chicken stock made with Bovril, then cover the pan and bring to the boil. Boil for 5-10mins then uncover the pan, reduce the heat and simmer for about 20mins, until the vegetables are tender and syrupy. Stir in 1tsp curry powder. Cook for 1-2mins, then stir in 4tblsp very low fat natural yogurt. Heat through gently over low heat. Bake the potato in the usual way, scoop out the flesh, mash with 2tblsp very low fat natural yogurt and pile back into the potato shell. Serve topped with the curried vegetable mixture and some freshly chopped coriander.
Crispy Potato Skins
Serves 4
Preparation and cooking time approx 1 hour
4 x 8oz/227g baking potatoes
Salt
Method
Scrub the potatoes and bake in a preheated oven at 200C/400F/Gas Mark 6 for about 1
hour until tender. Cut the potatoes in half length wise, scoop out most of the flesh, leaving a thin layer of potato around the inside of each shell and cut in half again making 16 quarters. Season the shells lightly with salt and spoon in the filling of your choice.
Mexican Salsa Filling
Crush a clove of garlic; skin and chop two tomatoes, chop 1/2 a red onion. Grill a red
pepper, skin, deseed and chop. Mix together with 2tblsp coriander and the juice of a 1/2 a lime. Divide between the potato shells and serve with a spoonful of very low fat natural fromage frais and chopped coriander.
Cheese and Bacon Filling
Remove the fat from 2oz/57g lean bacon
rashers, grill until crisp and crumble into a bowl. Add 2 finely chopped spring onions and 2oz/57g reduced fat Cheddar cheese, grated. Mix well and pile into the potato shells. Pop under a hot grill until golden and bubbling.
Potato Mash
For perfect low fat mash, use 2lbs/908g
floury potatoes such as King Edward, Maris Piper or Cara, cut into chunks (to serve 4). Cook in boiling salted water until tender right through, then drain well and return to the pan. Cover them and leave to dry for 5mins, then mash well with 4tblsp very low fat natural yogurt or fromage frais. Season well with salt
and freshly ground pepper.
Mash Ideas
Herb Mash: finely chop a handful of fresh
herbs (eg. mint, parsley, coriander, chives), and stir into the mash.
Garlic Mash: add two to three whole garlic cloves to the potatoes while they boil, and
mash in well.
Mustard Mash: stir 1 level tblsp of
wholegrain mustard and chopped chives
into the mash.
Pea Mash: boil 8oz/227g frozen peas,
puree or mash well with a fork and add to
the mash.
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