Unlike many other common carbohydrates, potatoes are unprocessed and have no additives; they’re just straight from the ground, not the factory – just how Nadia Lim likes her food.
I feel a bit sorry for Mr Spud. My humble tuber friend has been bullied a bit lately. He’s been cut out of various diets for being a carbohydrate and blamed for causing high blood sugar levels and making people fat. This makes me sad, because I know that he’s really good for us, contrary to what you may have heard.
Potatoes are full of potassium, vitamin C and fibre, and are a natural unprocessed carbohydrate. Potatoes are good for you!
So how did the confusion around this fact occur? Well, a while ago some studies looked at potato consumption, compared it to obesity and diabetes rates, and drew the conclusion that eating more potatoes was associated with these things. But anyone who knows their food (and has half a brain) knows that eating a baked potato is not the same as eating a bag of potato chips.
Yes, in these studies they grouped all potato products together, including deep fried, fattening potato chips and French fries (which were probably eaten along with burgers and fizzy drink)! So it was a bit of a silly conclusion, if you ask me! Other studies have found no such connection between potatoes and being overweight.
The truth is any natural food, like potatoes, is good for us in moderation and if we cook and eat it in the right way, i.e. include it in a healthy, balanced diet with lots of other fruit and vegetables, protein and healthy fats. Here are a few of my favourite ways of cooking my good friend Mr Spud.
Leek and potato rosti
You can make these rosti in advance and keep them in the fridge (or even freeze them), ready to warm and crisp up in the oven for a quick and delicious brunch.
Makes 4 rosti
1 Tbsp butter
1 cup sliced finely leek (white part only)
450g agria potatoes, peeled
2 tsp chopped thyme leaves
1 egg
1 Tbsp olive oil
1 tsp salt
½ tsp freshly ground black pepper
- Heat butter in a medium frying pan over medium heat and cook the leeks until just soft, but not coloured, 3-4 minutes. While the leeks are cooking, grate the potatoes and squeeze out any excess moisture by placing in a clean tea towel and wringing out.
- Combine cooked leek, grated potatoes, thyme, egg, olive oil, salt and pepper.
- Heat a drizzle of olive oil in a medium frying pan over medium heat (you can use the pan the leeks were cooked in, just wipe it clean with paper towels first). Take ½ cup of rosti mixture and shape into a patty about 1-2 cm thick. Repeat with remaining mixture. Place patties into the hot pan and cook for 3-4 minutes on each side until golden brown. Try to avoid moving the rosti for the first minute or two to let a nice crust form. This is yummy served with poached eggs and tomato relish for brunch.
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Golden potato wedges with rosemary and thyme herb salt
Serves 4-5 as a side dish
800g-1kg agria potatoes (skin on), cut into 2cm-thick wedges
2 Tbsp olive oil
¾ tsp ground turmeric (optional — this just gives them a golden colour)
Rosemary and thyme salt
1 tsp coarse rock salt
Pinch of sugar
2 tsp chopped rosemary leaves
1 tsp chopped thyme leaves
- Heat oven to 220C. Line an oven tray with baking paper.
- Toss wedges with olive oil and turmeric (if using) in prepared tray. Season with freshly ground black pepper only (do not season with salt). Bake for about 30 minutes or until golden and crunchy.
- To make the herb salt, place all ingredients in a mortar and pestle and bash and grind together until the salt and herbs are finely ground into a green herb salt.
- Toss hot wedges with herb salt just before serving.
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Fondant potatoes
It’s hard to say in words just how delicious these potatoes are. The word fondant means "to melt" in French. The original fondant potatoes are cooked in copious amounts of butter until they are melt-in-your-mouth tender, but I’ve found a much healthier and equally delicious way to do the same. My fondant potatoes are simmered in stock to absorb all the flavours, and then cooked with a little butter to get them golden and crispy on the outside, while remaining meltingly soft and tender on the inside. YUM!
Serves 2-3 as a side dish
2 medium agria potatoes (about 400-500g), scrubbed and sliced into 1.5-2cm-thick rounds
250ml good quality chicken or vegetable stock
Sprig of rosemary or thyme (optional)
1 Tbsp butter
- Heat oven to 220C.
- Arrange potatoes in a single layer inside a casserole dish so that they fit snugly. Pour over stock to just cover. Season with salt if the stock is unsalted. Add rosemary/thyme sprig, if using, and dot over butter. Bake, uncovered, for 25-30 minutes until almost all the liquid has absorbed, and the potatoes are golden and slightly crispy on top.
or
Arrange potatoes in a fry-pan in a single layer so that they fit snuggly. Pour over stock to just cover. Season with salt if the stock is unsalted, cover with a lid, and gently simmer over low heat for 15 minutes or until just tender (test with the tip of a sharp knife). Remove potatoes from stock. Heat butter in a frying pan on medium to high heat and brown potato fondants for 1-2 minutes on each side until golden and crispy.