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Potatoes are packed full of vitamins. They contain starch, dietary fibre, high-quality protein, vitamins and minerals, as well as secondary plant substances – they have practically no fat and contain very few calories. The potato is excellently suited to providing sufficient vitamin C. Its dietary fibre is good for the digestion, and the polysaccharides (starch), which "cooperate" with the dietary fibre, are thought to play a role in preventing bowel cancer. The folic acid from the vitamin B group contained in potatoes is particularly good for pregnant women, as it ensures that the embryo develops. Furthermore it aids the formation of red blood corpuscles. Potatoes are thus not just a simple foodstuff, but also a healthy one.
Potatoes should never be eaten raw however. Before cooking the green or patchy areas and shoots should be removed as solanine, a natural yet toxic vegetable substance, is formed here.
Ideas for potato variations
The most nutritious way to cook potatoes is to boil them in their jackets (unpeeled) in a little water. Boiled potatoes (peeled and cut into small pieces) are best boiled in salted water for a short time an then allowed to cook gently. Vegetable stock can be used rather than salted water, lending the potatoes a delicious taste.
Roast and fried potatoes are best prepared using waxy potatoes. Cut the raw potatoes into thin slices, boil gently for five minutes and allow to stand in the hot water for a further five minutes. Then drain and allow to dry. Fry in hot olive oil. Do not use too much fat as the potatoes soak up all the oil.
Mashed potatoes are best prepared with floury potatoes. Boil or steam the potatoes until they are almost breaking up, drain them, add a little milk and butter, then mix well – the deliciously light puree is ready!
Chips – or French fries as they are also known – lose some of their important nutrients due to the method of preparation, as do fried potatoes. The important thing is to fry them at the right temperature – and then chips can be less fatty than fried potatoes.
Calories per 100 g
- Boiled unpeeled potatoes 85 calories
- Potato fritters 247 calories
- Chips 270 calories
- Crisps 568 calories
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