Potatoes - More Than a Bit on the Side - Oct 2016

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#NationalPotatoDay

Celebrate the Potato on National Potato Day

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oday (October 7th) marks National Potato Day and as part of the celebration of one of our national treasures, Bord Bia is delighted to be associated with this supplement to showcase the nutritional, convenient and versatile attributes of Ireland’s favourite vegetable. While the consumption of potatoes has decreased in recent years from its traditional high levels, potatoes remain Ireland’s favourite carbohydrate. Irish people are huge consumers of potatoes, with 97% of all homes regularly buying in the potato category.

Bord Bia, in conjunction with the Irish Potato Federation and the Irish Farmers’ Association (IFA), is currently implementing a three-year joint EU and industry-funded promotional campaign entitled ‘Potatoes – More Than a Bit on the Side’. The aim of the campaign is to engage younger consumers with the potato as a healthy food product, that can be prepared and used conveniently and in many new and exciting ways.

It portrays potatoes as a key ingredient in dishes from around the globe, clearly

TOP POTATO TIPS

showing that potatoes really can be the main event at meal times. The campaign has developed new recipes which all include 300-500 calories (per portion) and can be prepared in less than 30 minutes, to tie in with mod-

ern healthy and fast-paced lifestyles.

We are delighted to have nutritionist and dietician Aoife Hearne and World Young Chef of the Year Mark Moriarty as our potato campaign ambassadors.

In this supplement, you can read about their views on potatoes, from health and nutrition, to tasty and convenient uses.

Also detailed inside is a range of new potato recipes that showcase the versatility, convenience and value for money of potatoes. All of our recipes are available on www.potato.ie.

Head to the website to learn more facts and tips about cooking potatoes, see how potatoes can fit perfectly into a balanced diet, and discover more ways to include them in fresh and tasty meals. We know people mainly buy potatoes for their delicious taste, so don’t forget to put potatoes on the menu today and celebrate National Potato Day with us.

Mike Neary

Horticulture Manager, Bord Bia

COMPETITION

• The ideal condition for potatoes being stored is in a hessian bag.

• For speedy jacket potatoes, pop a metal skewer through the potato – you’ll shave 15-20 minutes off the cooking time (only in the oven, not the microwave).

• Make mash with the skins still on for extra fibre - it saves time too.

• When making your own chips, cut them larger and chunkier – they’ll contain less oil.

• Next time you peel a potato, save the skin and roast with some seasoning for a tasty snack.

• For a healthier option, try adding herbs and seasoning to your new potatoes.

Credits: A BeCreative Editorial Production www.becreative.ie Editor: Kevin Flanagan Deputy Editors: Ben Murnane, Clodagh Dooley Subeditor: Patricia Madden Project Co-ordinator (Bord Bia): Lorcan Bourke

Media Agency Support: Kindred, Engage Ireland INM Sales: Zoe Holohan (01) 884 8916 Design: INM Design Studio, Belfast Repro: Independent Newspapers (Ireland) Limited, 27-32 Talbot Street, Dublin 1

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What is the truth about potatoes?

TV nutrition expert Aoife Hearne sorts the facts from the myths

I

n recent years, people who are trying to watch their weight have become increasingly ‘carbophobic’ – avoiding carbohydrates in general in an attempt to lose weight or live a healthier lifestyle. However, most dietitians would agree that cutting out a whole food group from your diet is not the answer – and instead we should be eating a balanced diet that focuses on wellness, not weight loss! But with so many diet myths out there, it can be tricky to know what advice to follow. Here are some of the most common myths and facts around eating carbohydrates and potatoes, to try and set the record straight:

Myth:

Giving up carbohydrates is good for your body and a great way to lose weight.

Fact: Your body and in particular your brain needs carbs to function – cutting carbohydrates completely from your food plan will be difficult to sustain long term and therefore will not help with longterm weight loss.

Myth: All carbohydrates are created equal.

Fact: At a very basic level all carbohydrates break down into sugar in order to be absorbed by our bodies. This process takes longer with carbohydrates that have a good fibre source; therefore, foods such as potatoes, and wholewheat/wholegrain bread are better choices than their white counterparts.

Myth:

Potatoes are ‘just another carb’.

Fact: Far from it. Potatoes form part of a healthy diet and are the ultimate unprocessed food. Potatoes are a great source of potassium, vitamin C, B vitamins and fibre.

Myth: Potatoes are fattening.

Fact: No one food is fattening

and especially not potatoes.

Potatoes are naturally fat-free and also a good source of fibre.

The amount you eat and how you cook food is what leads to weight gain and potatoes are no different. Remember to keep your potatoes to about 1/3 of your plate and stop eating when you start to feel full.

Myth:

Potatoes fill me up too much and this is a bad thing.

Fact: Because potatoes are a good source of fibre, they do make you feel full, but this is a good thing. Potatoes are filling not fattening, which means you’re not running off snacking and grazing every half hour.

Myth:

Gluten-free food is hard to find and is expensive.

Fact: Potatoes are gluten-free and are inexpensive to buy.

Myth:

Potato skins should be peeled and thrown away.

Fact: Potato skins are highly nutritious and packed with dietary fibre – so a rule of thumb is to keep the skins on!

Myth: Potatoes are the most Irish of foods and there’s not much to them.

Fact:

Potatoes have been grown all over the world for centuries as a highly nutritious (and value for money) way to feed large populations of people.

Fact:

Myth: Potatoes can’t be used

as part of a recipe for a main dish.

Fact: There is a whole range of potato recipes using quality food ingredients to be found at www.potato.ie, that prove potatoes don’t just have to be a side dish, but can easily be incorporated into delicious main meals.

Myth: Potatoes can’t help with any health problems.

Fact: Experts in irritable bowel syndrome recommend potatoes as a suitable food for people with gut disorders, such as irritable bowel syndrome.

Myth: Potatoes have no vita-

mins and minerals.

Fact: Potatoes are packed

with vit C, B vitamins and have three times more potassium than a banana. Potatoes also contain calcium, magnesium and phosphorus.

Myth: You

shouldn’t eat potatoes before sport matches or training sessions.

Fact: Potatoes actually form an important part of a sports nutrition plan. Any of the athletes and teams I work with (including the Tipperary Senior Hurling Team) have potatoes as one of their main carbohydrate sources. And it seems the ‘steak and spuds’ the O’Donovan brothers had in Rio helped them ‘pull like a dog’ and bring home an Olympic silver medal!

Myth: Cooking potato meals takes too long.

As a busy working mother, I understand the importance of quick meal preparation. There are many choices to make potatoes a quick option. Organisation and preparation are key and I generally use Sunday to prepare for the week ahead by pre-cooking potatoes to use in a variety of ways – e.g. putting on extra potatoes with the Sunday dinner that can be mashed and reheated within minutes for midweek meals.

In addition, you can microwave a potato in minutes and I also find salad/baby potatoes a great option for midweek quick meals for all the family. For more recipes that take less than 30 minutes, check out www.potato.ie.

Myth:

Potatoes only taste good with butter, cheese or mayonnaise as a topping.

Fact: Potatoes actually work well in many dishes – there are plenty of alternatives beyond the traditional accompaniments. Oil-based sauces such as pesto offer a tasty and healthy choice.

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World Young Chef of the Year,

Mark Moriarty, shows home cooks that potatoes are ‘More Than a Bit on the Side’

Mark’s Top 3 Potato Tips If I were to choose my top three convenience tips with potatoes, here they are:

J

ust recently, I was invited to become a potato ambassador, and support Bord Bia’s ‘Potatoes - More Than a Bit on the Side’ campaign. While I am a classically trained chef, learning from some of the greats in Ireland and overseas, I still have a preference for simple food, done right. I always use top quality ingredients, treating them with respect and trying to create something modern, using Irish-style cooking in a fresh way. I try to represent Irish food, while always moving it in a new direction.

Having won the prestigious San Pellegrino World Young Chef of the Year award in Milan, I was glad of the opportunity to work with Bord Bia to bring Irish potato cooking into the modern age, and to fit into busy lifestyles – having very little time and being constantly on the move is something I can identify with myself!

Potatoes for me are quintessentially Irish; they are a part of who we are, and as a chef they are a key ingredient in my dishes. We have the perfect climate to produce the best quality potatoes, and we have great tasting varieties. Potatoes are in our DNA as Irish people, always part of family meals growing up – we feel we all know about them and they’re one of the things we

page 4

miss the most when we’re away from home and the green fertile land that we have here. We produce very floury potatoes that historically were chosen to go well with our strong butter heritage, and these uniquely Irish potato varieties always provide a certain connection to home when we are abroad.

From travelling internationally over the last couple of years, I have found that people really do associate Irish people with potatoes when it comes to food. So they’re something that we should be proud of! Having prepared and cooked potatoes from all over the world, for me, Irish potatoes are by far the best. They’re tasty, simple to prepare and they’re incredibly adaptable to so many forms of cooking, so they produce fantastic results in the kitchen.

When we think about cooking potatoes, many of us tend to stick with what we know, preparing them in traditional ways such as boiling, steaming, roasting, mashing and chipping. Generally we serve potatoes alongside the ‘main event’, as a hearty side dish. In my experience, everybody loves how tasty potatoes are, but very few people know how to cook them as a centre plate recipe dish, as is done in other cultures.

Practically every region in the world grows potatoes, and therefore has fantastic recipes

that we should take inspiration from. From Thai and Indian curries, to Caribbean patties and Mexican brunch dishes, recipes from all over the world make the potato probably the most versatile ingredient on the international stage, a natural ingredient, perfect to create something tasty and authentic with.

As a chef, potatoes are one of the best possible vessels to use for capturing the flavours from other ingredients – whether they are fresh herbs and vegetables, to the juices and oils of meat or seafood, and they taste even better when they are in season. Using seasonal, Irish-grown, fresh produce is highly important to me, and potatoes are one of the stock ingredients I would always recommend keeping at home.

As a chef trying to make a living from the catering business, I have potatoes available to me through my suppliers as a relatively cheap, fresh ingredient. So whether it’s for a restaurant or your own home use, they also represent fantastic value for money.

My new role for Bord Bia involves dishing up tasty new potato recipes, which display the potato’s versatility across modern, traditional and ethnic dishes, while showing

their value for money. I’m showing consumers how potatoes can be prepared and cooked quickly, in such a way that even novice cooks with basic kitchen skills can turn around a delicious meal in a matter of minutes. The potato recipes on www.potato.ie all achieve this and are perfect for some after-work inspiration if you’re wondering what to serve up.

Look out for more recipes from me, which will be added to the website in the coming months.

1. Cook a traditional Sunday roast when you have a bit more time at the weekend, and enjoy the experience and great tasting food. While cooking this meal, boil up additional whole or parcook potato cubes (or cook up extra mashed potatoes). Put them to one side in a separate pot, let them cool down and refrigerate them. Store them in a covered pot for use for breakfast/ brunch/snacking and main meals – they will keep for the following week. They will last in the fridge for the week and using them in various recipes is simply a matter of re-heating (see www.potato.ie).

2. Cook fresh potato wedges instead of frozen chips in the oven during the week – you will get the lovely potato taste and fluffy texture from the wedges and you don’t even have to peel the potatoes, getting the extra benefit of the fibre in the skins. While wedges are mostly cooked as a midweek dinner, they make a fabulous alternative to more expensive take away food at the weekend. Garlic dips and guacamole/salsabased sauces all work really well with wedges.

3. Have the right kitchen equipment: • Peeler – have a good sharp peeler to peel potatoes much quicker.

• Chip mould or sharp knife – push through a potato to make wedge shapes.

• Potato ricer/masher – push potatoes through this and you get perfect mash, no whipping or beating.

• Steamer – this is the cleanest, most efficient way of cooking potatoes evenly. I often put two batches on steamers on the go, and put the potatoes into the fridge to use them for the rest of the week.

• New technology - air-fryers and slow-cookers can deliver great chips and potato meals conveniently.

WEEKDAY WONDERS!

pared in less than 30 minutes!

Quick healthy recipes to enjoy – which can all be pre Baked Baby Potatoes and Cod en Papillote

Healthy Potato and Vegetable Soup

Total time 20 minutes Ingredients

Total time 15 minutes Ingredients

400g baby potatoes, sliced in half or sliced/cubed Rooster 4 thick cut cod steaks (about 120g each) 100g fresh spinach 1 red pepper, sliced 10g fresh parsley 4 slices of lemon 100ml white wine 20g butter

1 large potato (such as Rooster), peeled and cubed 1tbsp olive oil 1 medium onion, finely chopped 1 garlic clove, crushed 1tsp thyme leaves 500g left-over vegetables, roughly chopped, such as sprouts, carrots, parsnips and squash 1 tin of flageolet beans 1.2ltr turkey or vegetable stock, hot 1tsp chopped fresh chives

Serves 4

How to do it

By Oven:

1. Pre-heat your oven to 1800c / gas 4.

2. Cut 4 large rectangular pieces of non-stick parchment paper, roughly 30cm x 25cm.

3. Bring a pan of water to the boil and cook the potatoes for about 8 minutes, then drain. Take a piece of the parchment and fold in half.

4. Divide the potatoes, pepper and spinach between the parchment paper on one half. Place a cod steak on top then place a slice of lemon on the fish. Season with salt and milled pepper and scatter over the parsley.

5. Drizzle over the wine and add a dot of butter.Wet the edges of the parchment with water and then seal all the ingredients in a bit like making a Cornish pasty. Place the parcels onto a baking sheet and cook for about 15-20 minutes depending on how thick your cod is. Place the en papillote on serving plates so that you open at the table.

By Microwave: 1. Cut 4 large rectangular pieces of non-stick parchment paper, roughly 30cm x 25cm.

2. Cook the potatoes in 100ml of water in the microwave for about 8 minutes, then drain. Take a piece of the parchment and fold in half.

3. Divide the potatoes, pepper and spinach between the parchment paper on one half. Place a cod steak on top then place a slice of lemon on the fish. Season with salt and milled pepper and scatter over the parsley.

4. Drizzle over the wine and add a dot of butter.Wet the edges of the parchment with water and then seal all the ingredients in a bit, as if making a Cornish pasty.

5. Place the en papilotte into the microwave, two at a time and cook for 10-15 minutes.

Per portion 234 kcals g Protein – 23.8 Carbs – 17.1g Sugar – 2.9

1. This soup is a great way of using up all those left-over vegetables and once made can be frozen for another day. Begin by gently frying the onion for a few minutes in the olive oil, then add the garlic, thyme and potato, fry for a further minute before adding the left-over vegetables and stock.

2. Bring to a gentle simmer and cook for 10 minutes.

3. Blend the soup until smooth, pop back on the heat, add the flageolet beans and chopped chives, season with salt and milled pepper, simmer for 5 minutes and serve with warm crusty bread and softened butter.

0 kcals Per portion 12 8g 2.

– n ei Prot Carbs – 17.6g Sugar – 5.6g Fat – 3.0g Sat fat – 0.7g Fibre – 5.5g Salt – 0.5g

Low fat/low saturated fat and low sodium Serves 4

Prep time 15 minutes

Total time (prep & cooking) 20 minutes

Cook time 8-10 minutes Ingredients

1. Cook the potatoes in salted boiling water for 2-3 minutes, drain and leave to cool.

2. Heat a wok over a high heat. Add the oils and fry the chicken until it starts to colour. Add the garlic, chilli, ginger and continue cooking for a couple more minutes, stirring as the chicken is cooking.

3. Add the egg and scramble into the chicken. Add the potatoes and

By pan:

1. Take a large microwavable bowl and add the olive oil, potato, garlic and 200ml of the stock. Cook for 5 minutes.

2. Now add the leftover vegetables, another 200ml of the stock and cook for a further 8-10 minutes.

Carefully tip into a liquidizer and add the rest of the stock. Blend until smooth.

3. Pour back into the bowl, add the flageolet beans and season with salt and milled pepper, warm back up through the microwave and serve with chopped fresh chives and warm crusty bread.

Warm Potato and Tuna salad

Serves 1

How to do it

How to do it

By microwave:

Fat – 5.2g Sat fat – 2.9g Fibre – 2.9g Salt – 0.4

Potato and Chicken Pad Thai

1 large potato (such as Rooster), peeled and cut into matchsticks 1 small chicken breast, thinly sliced 2 garlic cloves, sliced ½ red chilli, de-seeded and finely chopped 1tsp chopped fresh ginger 1 medium egg, beaten 2 spring onions, finely sliced 20g beansprouts 1tsp fresh chopped coriander 1tbsp soy sauce A dash of fish sauce (only if you have it) 5g peanuts, chopped 1tsp sesame oil 1tbsp sunflower oil

Serves 4-6

Ingredients

beansprouts and again continue to fry, giving the dish a good old toss so all the ingredients are mixed up.

4. Just before serving add the spring onions, soy, fish sauce if using and give one last toss before tipping onto a plate.

5. Garnish with chopped coriander and peanuts.

3 Per portion 62 g Protein - 45.9 Carbs - 53.7g Sugar – 7.2g Fat – 23.6g Sat fat – 4.2g Fibre - 6.3g Salt – 3.80g

kcals

350g baby potatoes, sliced in half or sliced/cubed Rooster 2 tins of tuna in spring water 50g black pitted olives 1 small red onion, finely sliced 150g runner beans, sliced into 2cm pieces 50g sundried tomatoes, roughly chopped 100g curly kale, roughly chopped 20g sunflower seeds Juice of 1 lemon 2tbsp olive oil

How to do it 1. Cook the potatoes in a saucepan of boiling salted water with a lid, and when ready, drain and leave to cool.

Once cooled cut the potatoes into bite-size pieces.

2. While the potatoes are cooking, slice the onion and drain the tuna.

3. In a fresh saucepan of slightly salted water, cook the runner beans for 4-5 minutes then add the kale and cook for 10 seconds and drain.

4. In a large serving bowl, add the potatoes, runner beans, kale and

red onion. Drizzle in the olive oil and lemon juice and mix well.

5. Add the tuna, sundried tomatoes and black olives, lightly mix and serve with a scattering of sunflower seeds.

2 Per portion 35 Protein – 29g Carbs – 18g Sugar – 4g Fat – 17g Sat fat – 2.5g Fibre – 5g Salt – 0.9g

kcals

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Potatoes

TE I R U O V A F L A N O I – AN INTERNAT

ound the r a d e y jo n e is d u dia – the sp In to ly a It to ink of the a th in h r e v e n l ’l From C u o y – s cious recipe li e d e s e th y r T ! world ay again! w e m a s e th to ta o p

, Prawn o t a t o P h s i n a Sp alad S o z i r o h C d an Serves 2 Prep time 20 minutes tes Cook time 15 minu ts ien Ingred sliced in half 100g baby potatoes, er ost Ro d be /cu ed or slic shelled s, wn pra g 150g raw kin e, thinly sliced 50g chorizo sausag d 2 garlic cloves, crushe -seeded and 1 yellow pepper, de sliced cut in half 8 cherry tomatoes, (or chard) 2 handfuls of spinach on lem ½ Juice of 1tbsp olive oil to serve Fresh crusty bread (optional)

potatoes. on juice, How to do it Squeeze over the lem 4. s in a saucegive it a d an ch na spi the 1. Place the potatoe d ad water for pan of boiling salted good mix. in. dra d an tes nu mi of the table about 6-7 5. Serve the centre llow ye d an zo ori bread to mop ch sty the cru e Fry 2. with som heat m diu me ces. If a r ove ely er pepp up all those lov jui chorizo adventurle litt a g lin until the oils from the fee e u’r yo ppers pe the squid d e an t som ou g din me co ous, try ad the prawns. begin to soften. Add the h wit and garlic potatoes, tomatoes for about ing ok co e nu nti and co tion Per por ls xing mi a o int ca k 5 minutes. Tip 1 8 2 g bowl. in - 21.9 te ro P .5g ck onto the rbs - 13 3. Place the pan ba a C and 5.9g heat, add the olive oil Sugar – g s until .7 wn 4 pra 1 the – t fry t a ho F when 4g colour, Sat fat – they turn orange in re - 4g with the wl ib bo F the o int tip n the g Salt – 1.4

roccan o M d e k a B y Easy Tra n High in protei e n i g a T b m La Serves 4 Total time (prep & cooking) 25 minutes Ingredients 500g potatoes (such as Rooster), peeled and diced 8 lamb chops, fat trimmed 1tsp rosemary 2tbsp olive oil 2 garlic cloves, sliced 1 red pepper, sliced 1 yellow pepper, sliced 2tsp harissa spice 12 black olives 50g dried apricots, roughly chopped 150ml lamb stock 1 small bag of baby spinach 1tbsp chopped flat leaf parsley How to do it 7 1. Preheat the oven to 220*c / gas r for 5 2. Boil the potatoes in salted wate minutes and drain. olive 3. In a frying pan, add 1tbsp of the oil and the drained potatoes. Cook . for 5 minutes over a medium heat Now add the garlic and continue frying.

page 6

harissa 4. Next goes in the peppers and spice and continue cooking for 5 minutes. Season with a little salt and transfer the potatoes to an oven tray.

Pour over the lamb stock, add the apricots and olives and pop into the oven for 10-15 minutes.

1tbsp 5. Meanwhile add the remaining s of olive oil and cook the lamb chop may you s, side both on ned brow until need to do this in 2 batches. Season the lamb. and 6. Take the tray out from the oven stir in the spinach. Pop the lamb chops on the tray, sprinkle over the rosemary and cook for a further 10 minutes. Serve at the table in the tray. tion Per por ls 495 kca – 41g Protein 2g 3 Carbs – g 10 – r a g u S g Fat – 21 7g Sat Fat – g 6.5 Fibre – g Salt – 0.9

tato o P e l y t S n Tusca asserole C n e k c i h and C til nicely n and cook un Add the ason the chicke Serves 4 minutes Total time 25 Ingredients ter), peeled (such as Roos 300g potatoes s m cube and cut into 2c unks sts, cut into ch 3 chicken brea l 1tbsp olive oi ts 3 anchovy fille d n, finely choppe io on m iu ed 1m d pe ot, chop 1 medium carr chopped 2 celery sticks, ushed cr , es ov cl c 3 garli matoes to d pe 1 tin of chop ck sto 300ml chicken 1tsp fresh sage opped parley 1tbsp fresh ch How to do it d the olive oil. sserole pot ad 1. In a large ca

Se pan. move from the golden, then re ry to the pan le ce d n, carrot an anchovy, onio bl ta es are soft, until the vege n and cook this add the chicke xt Ne so often. d an c rli stirring every ga e th n along with back to the pa 2 minutes. t ou ab r fo cook chicken stock ned tomatoes, tin e boil. Once e 2. Now add th and bring to th and fresh sage toes. Turn ta po d pe op the ch d cook for boiling, stir in an on mer, pop a lid down to a sim of so ten until , stirring every 15-20 minutes . el tender the potatoes fe over the parsrving, sprinkle se re fo be st 3. Ju ley and serve. tion Per por ls 262 kca – 30.8g Protein 2.1g 2 – s Carb 7.9g Sugar – g Fat – 4.7 0.9g Sat fat – 4.1g Fibre – .8g 0 – lt Sa

le Tandoori Sty toes a t o P d n a n e Chick sliced ½ red onion, finely chopped 2 tomatoes, roughly nt mi sh 5g fre Juice of 1 lime 1tbsp olive oil (optional) ½ tsp cumin seeds urt Drizzle of yogh

Serves 2 nutes Prep time 20-25 mi tes Cook time 20 minu Ingredients (such as Rooster), 2 medium potatoes peeled and sliced nned and boned 4 chicken thighs, ski 2tbsp natural yoghurt powder 1tsp medium curry 1tsp garam masala ½ tsp chilli powder 1tbsp olive oil coriander 1tbsp chopped fresh For the salad d, cored and sliced ½ cucumber, peele ch na spi sh fre 2 handfuls

How to do it ll to medium.

1. Pre-heat your gri s in salted boiling oe tat po the 2. Cook tes and drain. nu mi water for 3-4 mix the yoghurt, e, ad rin ma the For 3. masala, chilli curry powder, garam in a bowl. Add er nd ria powder and co to ve marinade for the chicken and lea . can u as long as yo to a grill tray. Toss the 4. Add the chicken

aining marinade potatoes in the rem e tray, ideally sam the on ce pla and der the grill un p Po er. in a single lay , turning the tes for about 15-20 minu . en oft so ry eve chicken en is cooking, make 5. Whilst the chick d, ply mixing the peele sim by ad sal the spiner, mb cu cu d pe op cored and ch atoes with the ach, red onion and tom . oil ve oli d an ce lime jui and cumin seed Mix the yoghurt arate small serving sep a in er eth tog bowl. and potatoes with a 6. Serve the chicken , then finish with a ad sal the of handful yoghurt. n mi drizzle of the cu

tion Per por ls 493 kca - 39.4g Protein 46.2g s rb Ca 8.5g – r a Sug .0g Fat – 15 g 2.7 Sat fat – 7.8g Fibre 0g Salt – 0.6

otato Hot Woking P Fr y and Beef Stir some toasted sesame seeds.

Ser ves 2 Total time 20 mins Ingredients ), cut 20g potatoes (such as Rooster s tick into matchs ed (flank, 200g frying steak, thinly slic l) wel k wor in sirlo or p rum ed 1 large red onion, thinly slic 2 garlic cloves, chopped pped 1tsp fresh ginger, finely cho ded if 1 chili, finely chopped (desee t) hea h muc too t wan ’t don you 3 spring onions, shredded 2 pak choy, chopped 1 red pepper, sliced 2tbsp groundnut oil bean 2tbsp teriyaki sauce, black ce sauce or soy sau 3tbsp water

How to do it er to the 1. Bring a saucepan of wat s of boil and cook the matchstick drain then and ute min 1 for potato and leave to cool. or wok 2. Place a large frying pan of the over a high heat. Add 1tbsp k the oil to the pan and quickly coo per pep red er, ging i, chil garlic, until and red onion for 2-3 minutes soften. and ur colo little a e hav they heat Remove from the pan then until the remaining oil in the wok ly nice l unti f bee the k coo hot and coloured. ce, 3. Now add the teriyaki sau g to water and potatoes and brin in a boil, stirring as you go. Tip pak the with g alon les etab the veg k for choy and spring onions, coo d with 1 minute and serve sprinkle

kcals tion 399 Per por 7.1g 2 – in Prote 34.1g Carbs – .4g 13 Sugar – .6g Fat – 15 4g – t fa t a S .9g 6 – re Fib g .1 1 – Salt

and Thai Chicken otein Low fat, high pr y r r u C o Potat Ser ves 4 g) Total time (prep & cookin 25 minutes Ingredients ster), cut 400g potatoes (such as Roo to peel) d nee (no into small chunks 1tbsp sunflower oil 1 onion, finely sliced chunks 500g chicken breasts, cut into te pas y curr i Tha en gre p 3tbs 1 can reduced fat coconut milk 2tbsp soy sauce 200ml water 1tsp cornflour 100g French beans, cut in half 10g fresh coriander

How to do it da For this recipe you will nee frying e larg or wok d -size ium med s. side pan with deep ium 1. Place the pan over a med the heat and cook the onion in until sunflower oil for 2-3 minutes te pas y curr en gre the soft. Stir in further and continue cooking for a 2 minutes. onut 2. Add the potatoes, soy, coc a milk and water and bring to add ing mer sim e simmer. Onc ns and the chicken and green bea utes. min 15 for king coo e continu with ur nflo cor 3. Finally, mix the dish 1tbsp of the sauce from the . htly slig ken thic to and then stir iander Finish with the chopped cor and serve.

tion Per por ls ca k 1 9 3 – 32g Protein 2g 3 Carbs – g 6 Sugar – g Fat – 14 7g – t fa t Sa 5g Fibre – g Salt – 1.6

page 7

MIX IT UP!

acktime sn or h nc lu t, as kf ea br r fo nt re ffe di ng Tr y somethi Breakfast: Potato Rosti with As Ser ves 4 Total time (prep & cooking ) 25-30 minutes Ingredients For the rosti 500g potatoes (such as Roo ster), peeled 2tbsp sunflower oil 1 egg yolk Salt and milled pepper For the Hollandaise 60g butter 2 medium egg yolks 2tbsp white wine vinegar 1tsp of hot water To ser ve 12 asparagus spears, cut in half 4 large eggs 1tsp white wine vinegar How to do it 1. To make the rosti, grate the potato into a clean tea-towel

paragus and Poached Egg

and squeeze any excess water out. Pop the potato into a bowl, season, add the egg yolk and mix well. Divide into 4 and then form into a rosti shape.

2. Place a non-stick frying pan over a medium heat and add the sunflower oil. Carefully place in the rosti and cook for 4-5 minutes before turning over. The rosti should be golden and crisp before turn ing.

3. While the rosti is cooking , place a large pan filled with water about 3” deep for poaching the eggs with the vinegar. This water should be barely simmering.

4. For the Hollandaise, mel t the butter in a jug – the microwave works very well. The butter must be hot.

5. Place the eggs and vine gar into a bowl and, while whisk-

ing, slowly pour in the melted butter a little at a time. Leave the white sediment in the jug.

Add a squeeze of lemon juic e and a teaspoon of hot water and leave until needed.

6. Cook the asparagus in a small saucepan of water for 3 minutes.

7. Crack the eggs into the water with the vinegar and poach for 3-4 minutes for a runny yolk.

8. To assemble, place the golden crisp rosti onto your plate. Add the asparagus, followed by the poached egg and finally drizzle over the Hollandaise sauce. If you hav e a chefs ring place into the frying pan and press the rost i mixture in. This will give you a lovely professional look but certainly not essential.

tion Per por ls 400 kca – 13g Protein 5g 2 – s rb a C .5g 2 – r a g Su g 7 2 – t Fa 11g Sat fat – 4g Fibre – g Salt – 0.5

lad

tato Sa o P d e z li a ir p S : h c n Lu Serves 2 Ingredients 2 large Rooster potatoes, peeled ½ jar roasted red pepper (or cooked fresh red peppers) 10 black olives, chopped 1 thick slice of honey roast ham, chopped 20g pine nuts 10 basil leaves, chopped Zest of ½ lemon 1tbsp olive oil Salt and milled pepper

How to do it 1. Bring a saucepan of salted water to the boil. Spiralize the potatoes and cook for 3-4 minutes. Drain into a colander.

2. Toast the pinenuts in a frying pan over a low heat, transfer to a large mixing bowl.

3. Add the lemon zest, olive oil and basil. Toss the spiralized potato in the dressing and season with a little salt and milled

tion Per por ls 354 kca - 10.5g Protein 40.5g s rb a C 4.5g – r a g Su .6g 5 1 – t Fa 2.1g Sat fat – 4.6g Fibre g Salt – 1.4

pepper.

4. Finally mix in the peppers and arrange onto a serving plate.

5. Top with the chopped ham and a sprinkling of the olives and serve.

Snack: Mini Hassleback Pota toes with Rosemar y and Garlic

Serves 4 Total time 30 minutes

Ingredients 500g baby potatoes, sliced in half or sliced/cubed Rooster 4 sprigs of rosemary 1 garlic bulb 1tbsp olive oil 1tsp sea salt flakes Fresh milled pepper

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How to do it By oven: 1. Pre-heat your oven to 1900c / gas 4 2. Place the potatoes into a pan of boiling water and cook for about 5 minutes, drain and cool.

3. Now insert a skewer through the middle of the potato. Using a small knife, make little cuts through the potato until you hit

the skewer.

4. Place the potatoes into a small roasting dish and scatter the rosemary over. Break the garlic up and scatter over the potatoes, season with the sea salt and milled pepper.

5. Finally, drizzle over the olive oil and cook until crisp and golden for about 30 minutes.

Great served with all meats, salads or simply on their own.

tion Per por ls 130 kca g 3.2 – in te Pro 1.1g 2 – s rb Ca .7g 1 – r a Sug g Fat – 2.9 0.5g Sat fat – 2.9g Fibre – g Salt – 0.2

GLUTEN-FREE GREATS

% 0 10 n e t u Gl Free

Potatoes are naturally gluten-free – so if you are looking for an alternative to wheat-based carbs, look no further!

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Ser ves 4 Total time 20 minutes

Huevos Rancher os

Ingredients 400g potatoes (such as Roo ster), peeled and cut into 2cm dice 1 large onion, diced 2 garlic cloves, crushed 1tbsp olive oil 100g sweetcorn 1tsp paprika 1 green chili, sliced 1 tin of chopped tomatoes 4 medium eggs Fresh coriander How to do it By pan: 1. Boil the potatoes for 6-7 minutes and drain.

2. In a large frying pan, gen tly cook

the onion in the olive oil unti l

By Microwave: softened. Add the potatoes and 1. Place the potatoes into continue cooking until the pota a bowl with about 100ml of water and coo toes just start to crisp a little k . for about 8 minutes until they 3. Add the paprika, garlic, feel sweetcorn tend er, then drain. and chili and continue cooking 2. Add the olive oil, paprika for 2-3 minutes. Pour in the , onion, tinned garlic and chilli to the potatoes tomatoes and bring to a stea dy and cook for a further 3 min simmer. utes.

3. Take a medium-sized mic 4. When the potatoes feel rowavtender, able flat dish and tip the potatoes season with salt and milled pepinto it. Mix in the tinned tom per. Make four wells in the atoes potato and sweetcorn and microw mixture and crack in the egg ave s. again for 3-4 minutes.

Make sure each egg is surr ounded 4. Make 4 wells in the mix by the lovely potato mixture and crack . an egg into each well. Cover 5. Continue cooking until and the egg cook again for 2-3 minutes is cooked but yet the yolk is unti l soft, the egg is cooked to your likin sprinkle with fresh coriand g. er and 5.

Serve with chopped fresh cor serve straight from the pan i. Delish ander, crisp bread, pitta of cor served with crisp bread or n corn chip s. chips.

Indian Inspired Potato and Chickpea Masala Ser ves 4 Total time (prep & cookin g) 25-30 minutes Ingredients 900g potatoes (such as Roo ster), peeled and cubed 1 tin of chickpeas, drained 3tbsp masala curry paste 1tbsp garam masala 2 onions, sliced 2tbsp sunflower oil 2 cloves of garlic 1tbsp fresh grated ginger 1 tin of chopped tomatoes 1 tin of reduced fat coconut milk 1 bag of baby spinach 1tbsp fresh chopped coriand er How to do it 1. In a large pan or cassero le pot, gently cook the onio n for 5 minutes in the sunflower oil.

2. Next add the garlic, ging er, garam masala and curry paste – continue cooking for 3 min utes over a medium heat.

3. Add the potatoes and chic kpeas and stir in the lovely spices mak ing sure everything is coated.

Per portion 500 kcals 4. Pour in the tinned tomatoe Protein – 13g s and coconut milk and bring to a Carbs – 64g steady simmer. At this stage add a Sugar – 11g little salt and milled pepper. Continu Fat – 19g e cooking until the potatoes are soft. If Sat fat – 7g the sauce feels a little dry, just add a little Fibre – 12g water.

5. Just before serving, stir Salt – 0.6g in the spinach and coriander and serve with yoghurt.

Per portion 247 kcals Protein – 12.0g Carbs – 27.5g Sugar – 7.5g Fat – 8.9g Sat fat – 2.0g Fibre – 4.3g Salt – 0.3g

Need to fol l gluten-free ow a diet? Potat or wheat-free oes are for you!

Dietician A oif e Hearne e xp

lains why In the world of ‘dieting’, tr en to have grip ped those se ds come and go, but th e most rece eking a heal people are nt craze that thy diet is go blindly follo seems ing gluten-fr wing this fa whether they d ee. However w ith truly need to out even kn , some owing what is a generic be avoiding gluten is, or term to desc it. So let’s se t th rib oats, rye, an d spelt. An im e all the cereal proteins e record straight. Glute n an po the only reas d is found in rtant fact so on to avoid me consum wheat, barle gluten is if yo ers may be y, (an allergy unaware of, u have been to gluten) by is th di a GP or gast disease is th roenterologi agnosed with coeliac di at ought to be st. The prev sease 1% of the po with coeliac alence of co pulation and disease in Ir eliac there is likel eland. y 45,800 pe ople So, it begs th e question, if only 1% of so many pe the populatio ople avoiding n have coel gluten? Man fort as a reas iac disease, y people re on for avoidi why are port bloatin ng gluten. Th bowel synd g and gut di is is likely du rome (IBS), scoma less seriou e to affects a grea co nd itions such as s condition ter percenta than coeliac irritable ge of the po can have de disease, but pulation (ab bilitating sy one that out 15%) an mptoms such cramping, bl d as oating, flatu lence and ir bowel movem regular ents. In fact , for many pe the culprit fo ople r th not gluten, an eir symptoms is wheat and d it has bee n shown that low in ferm entable carb a diet ohydrates ca fective whe nb n managing this condition e ef.

So here’s th e good new s – potatoes gluten-free are both and wheat-fr ee and are th choice of ca e pe rbohydrate fo r people with rfect disorders su ch as IBS or gut coeliac dise those of you ase. with coeliac disease follo For gluten-free wing a diet www.potato. , you can find great reci pes on ie that will m ake it easier to create mea for you ls you love, whilst manag condition. ing your

page 9

Bud’s Wordsearch

Can you discover all the ways to cook potatoes?

Steamed Mashed Wedges Roasted

Jacket Dauphinoise Rosti Farls

k r o f e h May t h you be wit WIN A FAMILY DAY OUT TO IRELAND’S ONLY THEME PARK AND ZOO! THE PRIZE INCLUDES ADMISSION TO TAYTO PARK FOR 4 PEOPLE Tayto Park has a huge variety of things to see, do and experience, and is also home to Europe’s largest wooden rollercoaster with an inversion!

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Just answer the following question WHERE IS TAYTO PARK? A. Dublin B. Meath C. Cork Simply e-mail your answer, full name, address and contact number to competition@becreative.ie by October 14th 2016. One lucky winner will be chosen at random.

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page 10

BUD’s Fun Facts Quiz 1.

2.

3.

4.

When were potatoes first grown?

How many varieties of potato are there?

Which country grows the most potatoes?

The word ‘potato’ comes from the Spanish word ‘patata’ – true or false?

5. Potatoes have been grown in space – true or false?

Bud the Spud is down to earth, friendly and a bit cheeky. He’s always fun and likes to be the centre of attention!

He has a real sense of adventure in life, which he brings to his food too.

He loves discovering new ideas and trends from around the world.

He leads a healthy lifestyle and likes to stay in shape.

Be BUD!

Make your own Bud the Spud mask You will need: Scissors Empty cereal box Pencil/marker Glue Elastic string Sunglasses INSTRUCTIONS 1. Cut around the edges to free Bud! 2. Place Bud on an empty cereal box – use a pencil to trace around the edges, and cut out a Bud-sized piece of cardboard.

3. Glue Bud to the cardboard.

4. Cut out Bud’s eyes – be careful to get them in just the right place!

5. Draw in Bud’s eyebrow and mouth – can you match the image above?

6. Fold the flaps on either side of Bud’s face – puncture where the dot is to insert and tie your elastic string.

7. Your mask is complete – wear it with a pair of cool shades to complete Bud’s look!

Quiz Answers: 1. The Inca in Peru were the first to cultivate potatoes as a crop, around 8,000–5,000 BC. 2. There are literally thousands of varieties of potato worldwide – but six main varieties in Ireland: Roosters, Kerr’s pink, Queens, Golden Wonder, Record, and Maris Piper.

3. China is the world’s largest producer of potatoes today.

4. True – the Spanish introduced the potato to Europe, after discovering it when they conquered Peru in the 16th century.

5. True – the potato was the first vegetable grown in space, aboard the NASA Space Shuttle Columbia in 1995.

Fun with Bud!

page 11

. e m “You & e l b a t n e h c t i k e h t On ” . s e t u n i m 0 in 2

#NationalPotatoDay For this tasty Thai Chicken & Potato Curry recipe and lots of healthy, quick, midweek meals:

potato.ie