Don’t be fooled by their unpretentious packaging. Potatoes are rich in potassium, phosphorus and fluoride. And they contribute enormously to your vitamin and mineral needs. In fact, one portion of potato offers you many B-complex vitamins, and up to a third of your daily vitamin C requirement.

Potatoes in your diet

Although potatoes provide only a small amount of protein, they contribute to the diet, especially in combination with other plant proteins or dairy products. Potatoes contain both soluble and non-soluble (espacially the skin) fibre. Fibres contributes to healthy digestion. Remember, it is fat that increases the kilojoule value of foods and therefore body weight. Potatoes contain only 0,1% fat, which makes them ideal for slimming.

Potato tips

• Potatoes should be stored in a dark place.
• If potatoes are exposed to light, chlorofil forms and they turn green.
• Rememer to keep potatoes in a cool place to prevent sprouting.
• Damp causes potatoes to rot. It is therefore best to keep potatoes in a cool, dark, dry place.
• Do not refrigerate potatoes at temperatures below 4ºC. This will cause the raw starch to turn into sugar. The potatoes then become hard and glassy with a sweet taste.
• Store potatoes in the paper pocket in which they are sold. In a humid climate potatoes should be kept in a dark, well-ventilated cupboard.

Buying potatoes

Always read the information on the bottom of a 10 kg bag or ask your greengrocer for the potatoes you want. Class 1 potatoes are the best quality available. Choose a size to suit your needs.

Cultivars - Different varieties of potatoes are available. The cooking characteristics differ from cultivar to cultivar. The most popular cultivars in South Africa are:

• BP1 - Firm, non-floury potato. Best used for boiling, salad, roast potatoes and stews.
• Up-to-Date - Floury, soft-cooking potato. Excellent for mashed and baked potatoes.
• Buffelspoort - Firm, non-floury potato. Good for chips (when fresh) and roast potatoes.
• Vanderplank - Firm potato. Very good for chips, crisps and salad.
• Mondial - Firm, non-flour potato. Very good for chips, boiling and salad.
• Mnandi - Slightly mealy with a fine texture. Good for boiling, salad and roasting.

Cooking potatoes

Boiling

• Choose potatoes of approximately the same size.
• Cover unpeeled potatoes with cold water.
• Bring the water to the boil and simmer gently for 15 to 20 minutes or until done.
• Insert a sharp knife or skewer to test if the potatoes are done.
• Pour cold water over to loosen the skin.

Baking

• Prick the skin to prevent the potatoes from bursting.
• Rub the potato with oil before baking to obtain a soft skin.
• Rub the potato with coarse salt to obtain a crisp skin.
• Bake in ahot oven (200ºC) for 45 minutes to 1 hour 15 minutes until soft.

Recipes

Baked Potato Omelette (Serves 4)

3 medium potatoes, diced 6-8 small tomatoes 1 onion, chopped 1 tsp oil Flavoured salt and black pepper Origanum 3 eggs 1/4 cup skimmed milk

Method

• Boil the potatoes in a small amount of water or microwave covered until done.
• Place tomatoes in hot water for 1 minute, remove and peel. Cut in halves.
• Fry the onions in a non-stick pan. Add potatoes and brown. Place in a baking dish.
• Place tomato halves on top.
• Mix eggs, milk and seasoning. Pour over potatoes.
• Bake for 20 minutes (at 180ºC) or until egg mixture is set.
  

Cheezy “Tato” Muffins (Makes 12)

Method

• To make the Herb Butter, combine all ingredients and mix well. Spoon the mixture into a small serving bowl and allow to set into the fridge.
• Pre-heat the oven to 200ºC.
• Add the potatoes to salted boiling water and parboil fro 5 minutes.
• Sift the flour and baking powder into a large bowl. Add the cheddar, cooled potato, salt and cayenne pepper.
• In a separate bowl, beat the eggs and milk together and add to the above mixture, stiring well to combine. Season the mixture.
• Spoon the dough into a greased muffin pan and bake for 30 minutes until golden brown. Leave the muffins in the pan for 2 minutes, remove gently
  with a palette knife and serve immediately with Herb Butter.

Orange Potato Salad (Serves 4)

500 g small potatoes 250 g chicken breast, cubed 2 tsp oil 11/2 cups orange juice 1 tsp ginger 1 tbsp mustard 4 carrots 2 tbsp vinegar 1 tbsp brown sugar parsley, chopped 2 oranges, sliced

Method

• Boil the potatoes until done and cut into halves.
• Brown the chicken pieces in the oil, in a frying pan.
• Add orange juice, ginger and mustard and simmer until the chicken is cooked.
• Add the carrots, vinegar, sugar and parsley. Simmer for 1 minute.
• Arrange the potatoes and orange slices on a bed of lettuce. Pour the chicken pieces and sauce over and garnish with sunflower leaves.
  

Potato Spinach Layers (Serves 4)

4 large potatoes, boiled and mashed 2 onions, chopped 4 large tomatoes, chopped 2 bunches of spinach, boiled 2 eggs 15 ml flour 100 ml low-fat cottage cheese garlic salt salt and pepper

Method

• Preheat the oven to 180ºC. Fry the onions until soft. Add the tomatoes and season. Simmer until the mixture thickens.
• Drain the spinach and chop finely. Season.
• Beat the eggs, cottage cheese and flour together.
• Place the mashed potatoes in the mottom of an ovenproof dish and level with a fork.
• Put the tomato mixture on top of the potatoes. Place the spinach on top of the tomatoes and cover with the egg mixture.
• Bake for 30 to 40 minutes in the preheated oven.

The dish may also be prepared in a springform pan. Add an extra egg to the potato mixture. Stand the dish for 10 minutes after bakingand then demould.

Smoked Salmon and Sour Cream Rosti

1,25 kg potatoes, peeled 1 large onion, peeled 2 extra large eggs, separated 30 ml cake flour 15 ml salt 5 ml white pepper oil for frying 200 g Norwegian Smoked Salmon, cut into 30 equal pieces 250 ml sour cream 60 ml red Lumpfish caviar freshly ground black pepper

Method

• Finely grate the potatoes and onion, separately, in a food processor.
• Place the potato in a sieve, over a large bowl and press down with a spoon to remove the excess liquid. Drain off the water and reserve the remaining starch.
• Place the potato mixture into the bowl of reserved starch, and mix well with the egg yolk, flour and seasoning.
• Beat the egg white to stiff peak stage and fold into the potato mixture.
• Heat the oil in a large, heavy saute pan and spoon 15 ml of mixture per rosti, into the pan. Fry both sides until golden brown, turning once. Drain on paper toweling.
• Top each rosti with salmon and a heaped teaspoon of sour cream. Sprinkle with caviar and black pepper just prior to serving.
  

Spicy Wedges (Serves 4)

Method

• Wash and dry the potatoes, do not peel. Cut into wedges.
• Place the spice ingredients in a plastic bag, add the potato wedges and shake well to coat the wedges evenly.
  
• Bake the wedges at 200 C for 40 minutes, until golden brown and crunchy.
  
• Serve with the following mixed together:

1 tbsp mint, chopped
6 cm cucumber, chopped
1/4 cup plain yoghurt

Spinach and Potato Salad

8 baby potatoes 4 bacon rashers 6 spinach leaves 150 g Feta cheese 2 celery sticks 1/2 English cucumber 3 spring onions 125 ml pecan nuts 2 spring onions 1 egg, hard boiled 250 ml croutons

Sweet and Sour Dressing

10 ml lemon juice
30 ml white wine vinegar
10 ml honey
125 ml sunflower oil
2 ml basil, dried
2 ml tarragon, dried
5 ml thyme, fresh
salt and freshly ground black pepper

Method

• Boil the potatoes until barely tender. Slice into 1 cm slices and allow to cool.
• Arrange the bacon on a cold, non-stick frying pan and fry until golden brown and crisp. Drain on paper toweling and cut into small pieces with scissors.
• Remove the centre vein of the spinach. Roll lengthways and slice finely.
• Slice the cheese into 1 cm cubes. Slice the celery 1 cm thick.
• Cut the cucumber into 1 cm slices and cut each slice into quarters. Finely chop the spring onion. Coarsely break the nuts.
• Arrange the above ingredients in a flat salad bowl and sprinkle with chopped spring onions, chopped egg and croutons.
• To make the dressing, process all ingredients in a food processor until combined and season to taste. Drizzle over salad just prior to serving.
  

Vegetarian Potato and Butter Bean Curry (Serves 6)

30 ml Italian classic olive oil 1 medium onion, finely chopped 5 ml ground ginger 5 ml ground cinnamon 5 ml ground coriander 7 ml cumin seeds 10 ml medium curry powder 1 bay leaf 2 cloves garlic, crushed 3 medium potatoes, peeled and diced into 1 cm cubes 1/2 brinjal, diced into 1 cm cubes 1 yellow pepper, seede and diced finely 1 red pepper, sedded and diced finely 1 green pepper, seeded and diced finely 1 large carrot, peeled and diced 100 g button mushrooms, sliced 500 ml vegetable or chicken stock 15 ml tomato paste 1 x 410 g can butter beans salt and freshly ground black pepper freshly chopped coriander & parsley

Method

• Heat the oil in a large, heavy-based suacepan. Add the onion and saute until transparent. Stir in the spices and fry gently for 2-3 minutes.
• Add the bay leaf, garlic, potato, brinjal, half the peppers, the carrot and mushrooms, and saute for 5 minutes, stirring regularly.
• Pour in the remaining ingredients, up to and including the butter beans. Simmer gently for 40-45 minutes or until the potatoes are tender. Stir occasionally to prevent sticking.
• Remove the bay leaf and season to taste. Fold in the coriander and parsley just prior to serving.
• Serve hot, garnished with the remaining peppers.