October 2rd is National Potato Day! To celebrate the day we’ve pulled together a few facts about the goodness of potatoes and some delicious recipes.
The potato has been a staple in the Irish diet forever. Going by the food pyramid, adults need 6+ portions from the cereal, bread, rice, pasta and potato group while toddlers need 4 portions. Recently the sweet potato and other varieties of carbohydrates like pasta and rice have also been becoming more popular but you can’t beat the humble spud! They are nutritious, readily available, convenient and good value for money.
The nutrition facts
Potatoes are really high quality carbohydrates which are the body’s main source of energy. They are complex carbs which will keep you feeling fuller for longer but they are low in fat. Win win! Potatoes eaten with the skin on are also a fantastic source of unrefined, unprocessed dietary fibre.
Potatoes are a great source of vitamin C! Just one jacket potato will give nearly half of your daily need of vitamin C which is important for a healthy immune system and to aid iron absorption.
Potatoes are rich in vitamin B6 which helps to reduce tiredness, helps normal production of energy from food and is important for healthy blood.
Did you know that potatoes contain folic acid? A 175g serving of boiled baby new potatoes in their skin will give you about 9% of your RDA.
Other nutrients found in potatoes include potassium, magnesium, copper and zinc.
All in all they make a nutritious addition to any meal! Try some of these tasty recipes.
For you and the kids
- 4 medium sized Irish potatoes (skins still on)
- 1 tbsp olive oil
- Pinch of paprika
- Pinch of dried rosemary
- Pinch of dried oregano
- 2 garlic cloves, crushed
- Preheat oven to 180-200 degrees.
- Wash and scrub your potatoes, no need to peel them.
- Cut the potatoes into wedge shapes.
- Add the wedges to a large zip-lock or plastic food bag and add all the other ingredients to the bag.
- Seal and shake, rubbing the mixture in so as to coat all the wedges.
- Pour the wedges out of the bag onto a large non-stick oven tray in a single layer.
- Roast in the oven for about 40mins until crispy and brown, turning halfway through.
- 30g frozen peas
- 1 small potato, peeled and chopped
- 2 tbsp baby’s usual milk
- Add the potato into a saucepan, cover with water and bring to the boil.
- Leave to simmer for about 10 minutes.
- Add the peas and cook for a further 5 minutes until both the peas and potato are soft.
- Remove from heat, drain of excess water and mash together.
Depending on baby’s stage of weaning you can leave this slightly lumpy or for a totally smooth purée for first stages of weaning add a little extra liquid and mash very well them pass through a strainer or sieve to remove any lumps.
Also try some of these other potato recipes
And for more information visit www.potato.ie