Naturally fat-free and gluten-free
potato.ie
Try our specially created St Patrick’s Day potato recipe
St Patrick’s Day Potato, Bacon and Cabbage Gratin from potato.ie
Exciting potato recipes from around the world celebrating St Patrick’s Day
Bud the Spud’s analysis of the rugby weekend with 6 tasty potato dishes
Contents al St Patrick’s Day festiv family d an ds en recipes for fri h a modern twist wit hes dis Delicious Irish ife Hearne talks Registered dietitian Ao th the spud, y about Ireland’s histor wi really are oes and how healthy potat
03 04
ere’s Bud? Bud’s fun cor ner - Wh & Did you know? ’s Day – Potatoes and St Patrick rites ou fav true international celebration nal To mark the internatio come – be has that St Patrick’s Day s from ipe rec tato here are 5 great po ! rld wo countries around the Last Snake in Ireland Bud’s fun cor ner – The & k Stamping Bud the Spud’s Shamroc
05 06
08 09
Made for sharing re at Tasty potato dishes to sha r the ge t-to your 6 Nations ge
ipes 6 Nations – 6 potato rec rugby tournament the Celebrate the climax of s from all 6 nations with these amazing recipe
10
#TastyPotatoes
Celebrate the Potato on St Patrick’s Day
S
t Patrick’s Day is our National Day, when we celebrate what it means to be Irish in many different ways, reflecting our history, culture, sport and food heritage. What better way to add to these celebrations than to indulge in the potato, one of our national treasures, on this special day. To help you celebrate, Bord Bia is delighted to be associated with this supplement, which showcases new potato recipes for St Patrick’s Day and potato snacks for sharing around. If you are planning to get together with family and friends to watch the rugby over the weekend, why not try some of the recipes featured, representing each of the 6 competing nations? Also, read inside nutritionist and dietician Aoife Hearne’s take on the potato and why is deserves a special mention on our National Day. In 2016, Irish consumers spent ¤200 million shopping for their favourite vegetable. Our potato growers grew 9,000ha of potatoes
currently implementing a three-year joint EU and industry-funded promotional campaign titled “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, which can be prepared and used conveniently and in many new and exciting ways. The campaign has developed new recipes which all include 300-500 calories (per portion) and can be prepared in 25 minutes or less, to tie in with modern, healthy and fastpaced lifestyles. Visit the campaign website potato.ie for more recipes, facts and tips about cooking potatoes and how potatoes fit perfectly into a balanced diet. Try one of our new potato recipes today and celebrate St Patrick’s Day in true Irish style. last year, producing 346,000 tonnes to satisfy a nation where 97% of all households regularly buy potatoes. Bord Bia, in conjunction with the Irish Potato Federation and the Irish Farmers Association, is
Mike Neary
Horticulture Manager, Bord Bia
COMPETITION
Potatoes with a modern twist Potatoes remain Ireland’s most loved and most bought main meal vegetable. Irish people are very comfortable at cooking them in a traditional way, but perhaps not as adventurous as they could be! Potatoes are a cooking staple the world over. Many different cultures use potatoes in a variety of ways to create delicious and wholesome meals. Potato.ie brings you a truly modern take on potato dishes. Launched in 2015, it has become the go-to website for delicious, unique dishes which are inspired by a whole range of flavours from around the globe, created with our own much-loved Irish potato varieties as the key ingredient. Did you know that a recent Bord Bia survey found that more than a third of people (34%) only have between 2-4 dishes in their recipe repertoire? This means that for most people, weekly cooking options are limited. Potato.ie is updated regularly with cooking tips, video blogs and tantalising recipes with gorgeous images – currently over 100 exciting potato recipes reside on the website, so you’re sure to find plenty of inspiration. So, let’s start seeing potatoes differently and experimenting with them in the kitchen. Give it a go this St Patrick’s Day and check out potato.ie
Credits: A BeCreative Editorial Production www.becreative.ie Editor: Clodagh Dooley Deputy Editor: Ben Murnane Project Co-ordinator (Bord Bia): Lorcan Bourke page 2
Media Agency Support: Kindred INM Sales: Zoe Holohan (01) 884 8916 Design: Susan McClean, INM Design Studio, Belfast Repro: Independent Newspapers (Ireland) Limited, 27-32 Talbot Street, Dublin 1
Enjoy 2 nights at Clifden Station House Hotel WIN 2 nights B&B plus 1 dinner for 2 people sharing! The Clifden Station House Hotel is a modern hotel set around the old Clifden Railway Station in Connemara, Co Galway. Today the railway station, its station house platform and engine house have been magnificently restored and transformed into the Clifden Station House Hotel and Courtyard. Clifden Station House Hotel Connemara combines old brick and native oak, with quintessential Irish hospitality and all the facilities of a new international-standard hotel. The hotel is located in the centre of Clifden Town, and you can stroll around the streets to find a great selection of shops, boutiques, cafes and restaurants. This truly is one of the finest hotels in Connemara, and you can choose between the amazing home-from-home accommodation at the self-catering apartments, and hotel accommodation – a great family break. To enter, simply go to www.independent.ie/potato-clifdenstationhousecomp Terms and conditions apply The competition closes at 23:59 on Friday 24th March. You must be 18 or over to enter. Winners will be selected at random from all entries received. Prize cannot be redeemed for cash. Subject to availability.
St Patrick’s Day festival recipes for friends and family Celebrate St Patrick’s weekend with family and friends in true Irish style – by cooking up a storm and putting a fresh, modern twist on our beloved, traditional Irish ingredients. Potato.ie have two specially created dishes that all tastebuds can appreciate over this national holiday weekend, and for many more St Patrick’s Days to come!
St Patrick’s Day Potato, Bacon and Cabbage Gratin Serves 6 Prep time 10 minutes Cook time 25 minutes Ingredients 600g Rooster potatoes 500g savoy or green cabbage, shredded 100g shredded and cooked bacon or ham hock (fat trimmed/removed) 1 clove of garlic 200mls cooking cream 200mls low fat milk 1tbsp butter 20g breadcrumbs 100g cheddar 10g parmesan, grated 1tbsp chopped parsley
Per portion 316 kcals Protein - 14 .3g Carbs - 24.6 g Sugar - 6.1g
Fat - 16.6g Sat fat - 9.9g Fibre - 5.4g Salt - 1.0g
Method 1. Pre-heat your oven to 200 degrees Celsius/gas mark 5. 2. Parboil the potatoes for 5 minutes, drain and set aside. 3. Wilt the cabbage, season well and stir in the cooked bacon or ham hock. 4. Scald the cream, butter and garlic in a saucepan with a pinch of salt and pepper and set aside. 5. In a gratin dish, layer the potatoes, cheese, bacon or ham hock and cabbage. Finish with a layer of potatoes and a sprinkle of cheddar, parmesan and parsley. 6. Bake in the oven for 25 minutes until golden on top. Serve immediately.
St Patrick’s Day New York Potato Skins Serves 4 Total time 20 minutes Ingredients 4 Rooster potatoes 20g butter, melted 75g of bacon or ham hock, chopped 100g cooked savoy or green cabbage, shredded 1tsp Dijon mustard 10g chopped parsley 2tbsp sour cream 2 large eggs, separated 50g cheddar cheese, grated Method 1. Pre-heat your oven to 200 degrees Celsius/gas mark 5. 2. Prick the potatoes with a skewer and wrap in cling film. Pop into the microwave for about 10 minutes. 3. Slice the cooked jackets in half and scoop out the potato into a large mixing bowl. Brush the inside of the potato skins with the melted butter and pop into the hot oven to crisp a little. 4. Mash the potato with a fork and mix in the chopped bacon or ham hock, cooked shredded cabbage, Dijon mustard, egg yolk, chopped parsley and sour cream. Give it all a really good mix. 5. In a separate bowl, whisk the egg white until white, light and fluffy. Fold into the potato mixture. 6. Remove the skins from the oven. Spoon the potato mixture into the skins, top with the grated cheese and pop back into the oven for about 8 minutes until golden. Serve with fresh crisp salad.
Per portion sn 356 kcal o orti 16g erotpeinal–s PPr c k – 38 6 bs 6.4g C5ar 3 n– –2.18g.4 i e t r ga o Su Pr 38 bs – Car r – 2.8g a Sug
4.3.3gg g Fat––114 at t fat – 77..55g FSa t fat 4 g SFiabr e –– 4..55g ibr–e1.0g g F 0 Saltlt – 1. Sa
page 3
Enjoying potatoes as part of your St Patrick’s Day celebration
T
oday and across the weekend, we’ll all be celebrating St Patrick’s Day with our friends and family. Food and meals will form a huge part of these celebrations, bringing loved ones together. It’s likely potatoes will be on the menu for many, as they have been across the years – but why are they so important and what makes them good for us?
Potatoes and the Irish
Let’s look back into history a little first regarding our potato intake. Historically, potatoes played an essential role in the diet, providing a healthy balance of unprocessed carbohydrates for energy, while providing the largest contribution to dietary fibre of any food. Potatoes were the main energy source for manual labour back in those days and it is believed that the average male worker consumed 5,700 calories per day (largely from potatoes) in 1839 (Michael Turner, ‘After the Famine’). In addition to this, the potato- and milk-based diet provided essential sources of calcium, vitamins and minerals. In fact, Arthur Young noted in 1779 that “the potato was largely responsible for the healthiness of the Irish” (Joel Mokyr, ‘Why Ireland Starved’).
Wearing my dietitian’s “hat”
Potatoes are part of the carbohydrate family. Carbohydrates are an essential nutrient in the body, whose main function is for energy. It is important not to forget that it is the
page 4
stered dietitian gi Re . ee -fr en ut gl d an e re t-f fa lly Potatoes are natura s about Ireland’s lk ta ne ar He ife Ao rt pe ex n tio and TV nutri thy potatoes really are al he w ho d an , ud sp e th th wi ry histo only energy source that is readily available for the brain to use. Therefore, adequate carbohydrate intake is essential for brain function and necessary for mental and physical energy. Despite the many myths out there, carbohydrates are not bad for you. Our human bodies have evolved to expect carbohydrates as the main source to provide energy to the body, so it is not a good idea to cut them out (or any entire food group for that matter). In fact, carbohydrates are an important part of a well-balanced and varied diet. Just like with other macronutrients (protein and fat), it is the amount and type of them that you eat that needs to be considered.
“Potatoes are an essential part of a healthy diet”
Why eat potatoes?
Even in 21st century Ireland, potatoes are an essential part of a healthy diet. Not only are potatoes a source of energy, they also provide a great source of potassium, vitamin C and a variety of B vitamins. In fact, according to recent research on the current intake of the Irish population, potatoes account for 27% of vitamin C intake, 17% of folate intake, 10% of iron intake, 20% of dietary fibre, 11% of energy, 17% of carbohydrate, 7% of fat intake, 6% of protein intake. As you can see, potatoes contribute quite a lot of benefits to our daily intake and go a long way towards ensuring we are adequately nourished. This St Patrick’s Day, why not celebrate with a traditional recipe with a modern twist – St Patrick’s Day Potato, Bacon and Cabbage Gratin? Turn back to page 3 to see this recipe. The great thing about this recipe is it is simple, convenient to make for all the family, and tastes really good. Containing traditional ingredients such as cabbage, alongside potatoes, means this recipe provides a good source of fibre and folate. Considering the fact that most Irish people are not eating enough
fibre and folate in their diet, this is a simple, traditional and tasty way to keep your St Patrick’s Day menu nutritious and healthy. The cheese in this recipe provides a great source of calcium and protein. The combination of carbohydrates and protein at meals and snacks provides slow release energy. So you can be guaranteed that this meal will keep your energy levels topped up right through the afternoon or evening. Enjoy this St Patrick’s Day potato dish!
Bud’s fun corner
Where’s Bud?
Bud the Spud has got lost in the crowd at the St Patrick’s Day parade! Can you find him? ck's
tri St Pa
AN SIOPA
Day
de Para
Did you know?
Brush up on your potato knowledge with these fun facts
1
The word potato comes from the Spanish word ‘patata’. The Spanish introduced the potato to Europe, after discovering it when they conquered Peru in the 16th century.
2 3
The most mash munched in 30 seconds was an impressive 348g! Achieved by André Ortolf in Germany in 2014, it is a record he still holds today. A food manufacturer in Latvia served up a potato salad that weighed a colossal 3,266 tonnes, made up of more than 500kg of mayonnaise, 940kg of boiled potatoes and 6,000 boiled eggs – more than enough to fill a large army!
4 5
Potatoes were the first vegetable grown in space. The potato was grown aboard the NASA Space Shuttle ‘Columbia’ in 1995, with the goal of feeding astronauts on long space voyages and, eventually, future space colonies. They chose a highly nutritious crop to sustain life off the planet.
And, finally, one you might be already aware of by now – potatoes are healthy and gluten-free. Potatoes do not contain any gluten and are therefore suitable for coeliacs and anyone with special dietary needs. However, you do need to be careful about how they are prepared, as any additional ingredients used could contain gluten.
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! With attractions for all ages from thrill-seekers looking for an adrenalin rush to our youngest guests who can enjoy fun and exciting activities a fun filled day is guaranteed! 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 March 24th 2017. One lucky winner will be chosen at random. Tayto Park, Kilbrew, Ashbourne, Co.Meath. (01) 835 1999 **Wristbands or tokens for the Eagle Sky Adventure Zone and The Eagles Nest are not included in the prize. This cannot be used in conjunction with any other offer**
page 5
D N A S E O T POTA Y A D S ’ K C ST PATRI favourites – TRUE international
Empire State rk ild Bu ing, New Yo
h Brown s a H y t i C k r o New Y The Ultimate
2. Place the ge mixing bowl vegetables into a lar h the egg, chilli and combine well wit h salt and wit n aso Se . and thyme Ingredients milled pepper. as Roosters), peeled pan over a 300g potatoes (such 3. Place a large frying d add 1tbsp of the an e at ett he 1 large courg medium-low add the potato 1 large onion olive oil.When hot, d pe ng to smooth over the op ssi ch pre ely y fin ntl , illi ge 1 red ch mixture, ay for about 7-8 aw 1 medium egg top. Leave cooking d crisp. ped an op n ch , lde me go thy til un sh fre tes 1tsp minu plate, so the a to on o tat oil 2tbsp olive 4. Invert the po , and return ost crispy side is upperm ak and sautéed curly last of ste the d d lle Ad gri h at. wit he the ved to Great ser the pan e the slid t, ho en wh kale the olive oil and, n to crisp up pa the o int ck ba o potat How to do it the underside. , grate the ter gra ur yo of e sid ing, grill some 1. On the coarsest 5. Whilst this is cook ion into a clean on d an and steam some e ett ing lik urg co ur o, yo potat steak to cess water out ex the all ze steak over the ee the squ t-towel and curly kale. Slice le to one side and ka the p po d an o of the vegetables. potat the pan. m fro le tab serve at the
On St Patrick’s Day, stadiums, statues, castles and towers around the world go green to celebrate Ireland and Irishness – all part of Tourism Ireland’s Global Greening initiative. This year, iconic sites going green again include the Empire State Building in New York, the Great Wall of China and Rio’s Christ the Redeemer statue. To mark the international celebration that St Patrick’s Day has become – here are 5 great potato recipes from countries around the world!
Serves 4 tes Total time 25 minu
Per portion 165 kcals Protein – 4. 8g Carbs – 18.7 g Sugar – 4.4g Fat – 7.2g Sat fat – 1.2g Fibre – 3.2g Salt – 0.1g
tato dish served with This is also a great po g or tomato and fried eg d ste crispy bacon, roa cream. r sou and r de ian cor sliced avocado, lime, The choice is yours! rgette, then try using If you don’t have a cou ip, or simply rsn pa t, squash, beetroo . tato po as it p kee
Christ the Redeemer, Rio
Brazilian Potato and Vegetable Kebab
tion Per por ls 401 kca g – 9.2 Protein 75.8g Carbs – .3g 29 – r a g Su .9g 3 – t a F <0.1g Sat fat – .9g 12 – Fibre 0.1g Salt – <
Serves 2 Prep time 20 minutes Cook time 10-12 minutes Ingredients 12 baby/new season potatoes 1 corn on the cob, cut into 8 wheels 1 large red onion, cut into 8 wedges 8 pineapple wedges For the spice mix 1tsp paprika ½tsp ground cumin ½tsp ground coriander ¼tsp dried chilli flakes 1tsp olive oil
page 6
How to do it 1. Cook the potatoes for about 5 minutes, and drain. The potatoes won’t be cooked through at this stage. 2. Take a skewer and thread a potato on, followed by a piece of corn, then pineapple and red onion, and repeat, finishing with a potato. Do this for 3 more remaining skewers.
Puer ta de Al calá, Madrid
3. Mix all the spices together with the olive oil and, using a pastry brush, brush all over the potatoes and vegetables. 4. Cook under a pre-heated grill or on the BBQ until the potatoes are cooked, and the other vegetables are nicely charred. 5. Serve with rice, salad and a little chilli sauce if you fancy.
Tourism Ireland’s Global Greening initiative photos courtesy of Tourism Ireland
oast R n e k ic h C d n a to Beijing Spiced Pota Serves 4 tes Total time 25 minu
e
of th tion A sec eat Wall Gr hina of C
Ingredients s, cut into 400g Rooster potatoe small chunks thighs 8 boneless chicken ce spi 5 3tsp Chinese 2tbsp soy sauce 1tbsp honey ginger 2tsp freshly grated d finely an ed ed -se de , illi 1 ch l) na tio chopped (op sh coriander Small handful of fre For the greens lks removed 250g kale, large sta sliced nly thi s, ve 3 garlic clo 1tbsp sunflower oil
the oven the heat, but leave in le. ka the ok co u How to do it yo while n to 200 large frying pan or 1. Preheat your ove a e Tak 4. mark wer oil degrees Celsius/gas wok, add the sunflo g tray just until ok co d an , 5. Take a large roastin rlic and ga tick n-s no of ce wn pie a bro ce to and pla the garlic starts the base. d the kale Ad . ge ed parchment paper on the d un aro x the 5 spice water, 2. In a small bowl, mi with a little splash of r ge gin y, ne ho , d cook for about 3 powder, soy an er cov Toss the ce. Serve and chilli (if using). minutes, stirring on ade and rin ma the in en en with a little chick ick ch the g tray, place onto the roastin fresh chopped tion en the twe be p ga a Per por g vin lea coriander if cals k 1 8 s. 3 ce chicken pie you have it – – 36.9g oes in the Protein 4.4g 3. Now toss the potat enjoy! d 2 an – s d un rb r aro Ca g marinade and scatte gar – 6.4 the u o S int ce pla n the g .1 the chicken; 4 1 Fat – minutes. 3.4g oven for about 20-25 Sat fat – d an s g oe tat po When the re – 4.6 ib F , turn off g chicken are cooked Salt – 1.5
Sydney Town H Australi all, a
Salad t o o tr e e B d n a to ta New Season Po Ser ves 2 Prep time 15 minutes Cook time 10 minutes Ingredients 150g new season potatoes (or baby potatoes) 3 cooked beetroots, cut into quarters 2 spring onions, chopped ½ bag watercress, large stalks removed 1 packet cress
tion Per por ls 153 kca g – 4.6 Protein 19.6g Carbs – .6g 8 – r a g Su g Fat – 5.2 0.6g Sat fat – 4.3 Fibre – g Salt – 0.3
How to do it ed 1. Cook the potatoes in salt boiling water until tender. Drain and leave to cool a little, then slice into bitesized pieces. 2. Take a large mixing bowl and whisk together all the ingredients for the dressing.While the potatoes are still warm,
toss them into the dressing, along with the spring onions. 3. Roughly chop the watercress and fold into the salad with the beetroot – but don’t mix too vigorously, otherwise the salad will go pink. Just before serving, sprinkle over the cress.
For the dressing 1tbsp low fat crème fraiche 2tsp mayonnaise 1tsp grain mustard Juice of ½ lemon ½tsp poppy seeds
ette with l e m O h s i n a Sp Parsley d n a a k i r p a P to Potato, ain and leave r 5 minutes. Dr
fo one side. n, -sized frying pa 2. In a medium n and io on d an l oi e add the oliv d onion is soft. Ad s cook until the nt ie ed gr d In and garlic an a ik ed pr el pa pe , , es es potato the potato 4 500g Rooster cooking for 3and continue thinly sliced minutes. y 6 eggs with the parsle d ce sli ly hisk the eggs in W th 3. . ix m to 1 onion, ta po e th , minced and pour over minutes, 2 garlic cloves the heat for 2 t leaf parsley on fla e d av pe Le op ch 2tbsp e th to tion in prika Per por and then pop ½tsp sweet pa and cals ed k ok co 3 2 til 3 un oven 50ml olive oil – 14g Protein 5g set. 2 – s , with Carb g 4. Serve warm How to do it grees ar – 2.5 de g d 0 u an 18 S to ce ttu en ov crisp le – 17.5g 1. Preheat your t e a th F e ac Pl ark 4. 4g vine-ripened Celsius/gas m Sat fat – into a pan of matoes. – 3g to re ib sliced potatoes F g water and cook Salt – 0.4 salted boiling
Serves 4 minutes Total time 25
page 7
Roll the dice and get Bud to the finis h line – tr y to avoid the snakes on your way !
Bud the Spud’s shamrock stamping! Use potato prints on your homemade St Patrick’s Day cards or decorations – here’s how
You’ll need: ¿ One large potato ¿ A small heartshaped cookie cutter ¿ Green paint ¿ Paint brush ¿ Light green or white paper ) ¿ A sharp knife (only for use with an adult ¿ Glitter Method: a Any of the below steps which involve using adult an by done be must knife 1. To create your shamrock potato stamp, cut a potato in half cross-wise, so that you have two halves, each with a round end. Push a heart-shaped cookie cutter into the flat round surface of ay the potato half. Make sure it goes in halfw so that the heart shape stands out. 2. Leave the cookie cutter in place and, with the paring knife, cut away the potato around the outside of the heart.When you’re finished, you should have a heart standing out from the potato, as in the photograph.
Bud’s fun corner
3. Dip a brush into your green paint and lightly brush the paint onto the heart shape. Once it has been painted, then press the heart into the area of paper you want your print to appear. Repeat the process twice more, each time with a stamp at a right angle to the previous one. 4. When you’re done, you’ll have a three stem the on paint ly, Final leafed shamrock. r on yourself and lightly sprinkle some glitte . dries paint the before 5. It may take some practice to get the technique right, so make sure you have plenty of paper to print on! Once you figure it out, you can create St Patrick’s Day cards or shamrock posters to hang around your house. Have fun!
e bag of e remainder of th Bud says: Use th within this s many tasty recipe potatoes with the kids involved when cooking! the supplement – get page 8
POTATO RECIPES made for sharing Blue Cheese Mini Burgers with Potato Buns
If you’re getting together with family and friends this weekend to watch the rugby games, you simply can’t do so without some snacks that are made for sharing around. These tasty platters will be sure to impress and keep the crowd happy during the game – no matter what the match results may be. But these are just for starters – once you’re finished, turn the page and enjoy 6 meal recipes in celebration of each of the 6 countries!
Makes 9 mini burgers Prep time 20 minutes, plu s rising Cook time 20 minutes Ingredients For the bread 250g peeled, cooked and mas hed Rooster potatoes 400g bread flour 150g plain flour 7g dried yeast Pinch of sugar 300ml warm water Pinch of salt For the burgers 650g lean beef mince 1 egg, beaten Leaves from 1 thyme sprig 70g strong blue cheese suc h as Stilton 2tbsp breadcrumbs Salt and pepper Method 1. Add a little warm water and sugar to the yeast in a glass and leave it until it foams. Mix into the flour, add the mashed pota to and slowly mix in the water. Add a large pinch of salt and kne ad for 10 minutes. 2. Leave to rise until doubled in size, knock back the dough and spoon into a 9-hole fairy-ca ke tin. Leave to rise again for another 15 minutes and bak e at 220 degrees Celsius for 15-2 0 minutes.
Ham, Cheese and Potato Croquettes 3. Meanwhile, make the min i burgers by mixing together all the ingredients except the cheese. Divide into 9 balls and put a cube of cheese in the middle of each. Form the min ce around the cheese and sha pe into burgers. 4. Heat a griddle pan to high and cook the burgers for about 4-5 minutes on each side. Slice the buns in half and serve each mini burger with sliced red onio ns, tomato and lettuce. Per serving Approx 430 kcals per burger with bun Protein – 25.9g Carbs – 53.1g Sugar – 1.7g Fat – 11.2g Sat fat – 5.1g Salt – 0.5g
Mexican Chilli Potato Wedges Serves 6 Prep time 15 minutes Cook time 20 minutes of A classic dish using potatoes instead rice. It’s quick, easy and delicious!
Ingredients 3 jacket Rooster potatoes, cut into wedges 1tbsp rapeseed oil 1 white onion, chopped 1 clove of garlic 400g minced beef 1tbsp ground cumin 1tbsp ground coriander 1tbsp chilli powder 12 baby plum tomatoes 2tbsp sliced jalapeno peppers 1 green pepper se A handful of grated cheddar chee For the guacamole 1 avocado 1 clove of garlic 1tbsp lime juice 2 cherry tomatoes, chopped A pinch of salt Or alternatively use a pot of fresh premade guacamole For the salsa 12 cherry tomatoes, chopped 2 spring onions, sliced 2 red chillies, sliced 1tbsp lime juice A pinch of salt 2tbsp low fat crème fraiche Coriander leaves, torn 1tbsp chilli flakes (optional) Or alternatively use a pot of fresh pre-made salsa
Makes 16 Prep time 15 minutes Cooking time 10 minutes Ingredients 270g Rooster potatoes, boiled, peeled and mashed 125g thick-cut ham, cut into ½cm cubes 100g grated Manchego or strong cheddar cheese Salt and pepper Golden breadcrumbs to coat 50g butter 50g plain flour 220ml semi-skimmed milk 1 bay leaf A grating of nutmeg Method 1. Heat the oven to 200 degrees Celsius. 2. Melt the butter and whisk in the flour. Season well, add the nutmeg. 3. Slowly whisk in the milk on a medium heat. Add the bay leaf and cook for a few minutes until thickened. Mix in the cheese, potato and ham and stir well. Leave for 5 minutes to infuse.
Method 1. Heat the oven to 180 degrees Celsius. 2. Parboil the potatoes for 12 minutes or microwave for 6 minutes. While they are cooking, fry the onion until soft and add the garlic, peppers, mince, chillies, spices and season well. Cook for 3 minutes on high. Add the tomatoes and cook for 2 minutes. 3. Drain the potatoes and put them in a large, deep baking tray, cover with the chilli mince and half the grated cheese and cook in the oven for 20 minutes. 4. While this is cooking, make the guacamole and salsa. Mash the avocado in a bowl with a fork and mix in the remaining ingredients. Check and adjust the seasoning. Set aside. In another bowl, mix together all the salsa ingredients r ving and set aside. Per se als c ve remo k e, serv 5. To 420 – 7.3g the chilli from the Protein 45.2g – oven, sprinkle over Carbs .0g –8 the coriander leaves, Sugar 0.9g remaining cheese and Fat – 2 4g – t top then fa s flake t i chill Sa 10.9g with the crème fraiche, Fibre – .01g 0 salsa and guacamole. Salt – <
4. Remove the bay leaf and spread the mixture out into an even rectangle on a cling film-lined oven tray. Score into 16 rectangles. 5. Take each rectangle, roll into a short, fat sausage and roll through the breadcrumbs. Repeat until finished. 6. Remove the cling film from the baking tray, spray the croquettes with a little cooking oil and cook for 8-10 minutes until warmed through. Don’t cook for too ing Per ser v long or they als per rox 95 kc p p A will start to e croquett spread and g tein – 4.3 ro P collapse. s – 7g rb a C Serve warm .9g Sugar – 0 with spicy g .4 Fat – 5 tomato salsa. .2g Sat fat – 3
Moroccan-Spiced Baked Potato Crisps with Rose Harissa Dip Ser ves 4 Prep time 5 minutes Cook time 30 minutes Approx 600 calories total Ingredients ly 450g Rooster potatoes, thin sliced For the spice mix 2tsp ground cumin 1tsp sesame seeds 1tbsp ground coriander 2tsp dried mint 2tsp smoked paprika 1tsp chilli powder A pinch of salt For the rose harissa dip hurt 80g low fat natural Greek yog issa har 1tsp rose
Method ing 1. Make the spice mix by mix . all the ingredients together . rees deg 200 to n ove the t 2. Hea e 3. Blanch the potatoes for thre minutes in boiling water and drain. Leave to cool. 4. Toss through the spice mix and put on a preheated e baking tray. Spray with som cooking oil and bake in the oven until crisp for about 30 minutes, turning halfway. the 5. Stir the harissa through yoghurt and serve with the crisps.
ving Per ser ls a c 137 k – 4.7g in te ro P 21.4g – s b Car 2.3g – Sugar g .9 2 – t Fa 0.4g – t Sat fa g .2 Salt – 0
page 9
S E P I C E R 6 NATIONS – 6 potato IRELAND Leftover Lamb and Potato Hotpot Ser ves 4 Total time 25 minutes
ed UD SAYS: Fam BUD THE SP of the ve lo r ei th r worldwide fo the kers back in spud, Irish wor g up to tin ea e er w y 19th centur nobody es a day, and 6kg of potato u, I bet yo d gym! Min had go to the delicious e th l al d ha they wish they on e have today recipes that w potato.ie
Ingredients 400g Rooster potatoes, pee led and cubed (approx 3cm) 400g leftover roast lamb, cut into chunks 1 onion, roughly chopped 2 carrots, sliced thinly 1 leek, thinly sliced 2 rosemary sprigs 2tbsp olive oil 1tbsp Worcestershire sauce 1tsp plain flour 400ml lamb stock How to do it 1. Turn your oven to 200 deg rees Celsius/ gas mark 5. Bring a medium -sized pan of water to the boil, add the slic ed potatoes, and cook for 5 minutes. Dra in and leave to cool.
2. In a large pan, add 1tbsp of the olive oil and cook the onion, carrot and leek over a medium heat, until they star t to colour. 3. Add the lamb and continu e cooking for a couple more minutes, bef ore stirring in the flour. Deglaze with the Wor cestershire sauce, then pour in the lam b stock and bring to a steady simmer . Add the rosemary, leave it ticking awa y, and season to taste. 4. Heat up the last of the oliv e oil in a large frying pan and cook the slic ed blanched potatoes until they start to turn golden. 5. Pour the lamb into a med ium-sized oven dish, top with the potatoes, place in the oven and cook for 10-15 min utes.
Ingredients d 300g Rooster potatoes, peeled and cube 3cm) ox (appr 75g sliced squid 200g raw, shell-on prawns 1kg live mussels 500ml fish stock 200g streaky bacon, chopped 1 onion, sliced 4tbsp single cream 4tbsp chopped chives 2tbsp chopped parsley 1tsp cayenne pepper Salt and pepper Olive oil A pinch of mace A pinch of saffron
tion Per por ls 452 kca g 30.2 – in te Pro 24.8g Carbs – g –8 r a g Su g Fat – 24.6 9.6g Sat fat – .4g Fibre – 5 g Salt – 0.8
This dish is perfect with pick led red cabbage or any vegetable of your choice.
Seafood st a o C c ti n a tl A D N A L SCOT Serves 6 Prep time 5 minutes Cook time 15 minutes
g tomor row turday is happenin Sa r pe v Su ns tio Na e pitch: Scotland Rugby 6 teams taking to th 6 l al r th fo wi st – be ) e 18 (March d – saving th France v Wales, an climax of the Italy, followed by br ND. Cele ate the LA G EN V D AN EL m all 6 nations! last – IR azing recipes fro am e es th th wi t en tour nam
Chowder
How to do it 1. Rinse the mussels in cold running water, while you sauté the onion and bacon for about 5 minutes. 2. Add the potatoes and stock and bring to a gentle boil for 10 minutes. 3. Add the seafood and spices, and cook for 5 minutes. 4. Remove any unopened mussels, and add the cream and pepper. 5. Stir in the herbs. Serve with a crusty baguette and green salad.
BUD THE SPUD SAYS: Famed as the land of the brave, the bold and the courageous, who cou ldn’t love Scotland? They say Sco ttish people are very “down to eart h” and that must be why Scotlan d is so important in Britain’s pota to industry. The Scots share a com mon Gaelic food culture with the Irish – they love their “tatties” every bit as much as the Irish love their “spu ds”.
tion Per por ls 322 kca g – 33.9 in te ro P 10g Carbs – g .3 2 – r a g Su Fat – 16g 5.2g Sat fat – g Salt –3.4
WALES Chunky Fish and Potato Soup with Leeks and Bacon Serves 4 Total time 30 minutes Ingredients 500g Rooster potatoes, cut into small cubes (approx 1½cm) 700g whiting, skinned, boned and cut into 3cm chunks 4 streaky bacon rashers, smoked if possible, finely diced 340g sweetcorn, frozen and defrosted 3 medium leeks, finely sliced 2 cloves garlic, chopped you Did YS: BUD THE SPUD SA 1 litre fish or chicken stock s actually know that St Patrick wa 600ml whole milk on ht ug bro from Wales? He was 4tbsp cream (optional) and land, an “unpaid visit” to Ire 1tbsp olive oil tain un mo a of e fed pigs on the sid Grated rind of 1 lemon s thi Try rs! in Co Antrim for 6 yea Handful of chives, chopped St recipe from scrumptious potato A knob of butter d. lan Patrick’s home Salt and freshly ground black pepper
page 10
How to do it 1. Heat the oil in a large saucepan. Add in the bacon and sauté over a high heat until crispy. Remove to a plate. 2. Add a knob of butter to the saucepan; reduce to a medium heat, then add in the leeks and garlic. Fry gently for 5 minutes until softened, but not coloured. 3. Add the potatoes and cook for a further minute. Pour in the stock and lemon rind, cover and simmer for 12-15 minutes or until the potatoes are tender.With a slotted spoon, remove half the potatoes and leeks from the stock and set aside. 4. Transfer the remaining potatoes, leeks, stock and milk into a
blender or food processor and whizz until smooth. Pour back into the saucepan. Add the sweetcorn, bacon, fish and the potatoes and leeks you have set aside. 5. Cover and gently heat for 3-4 minutes until the fish is just cooked through – don’t boil. Stir in the chives and cream (if using), then season to taste. Serve with some crusty wholemeal bread. tion Per por ls 452 kca g – 30.2 Protein 4.8g 2 Carbs – 8g Sugar – g Fat – 24.6 g 9.6 – t fa t a S .4g Fibre – 5 g .8 0 – lt a S
Cottage Pie ENGLAND English Thatched Serves 4 Total time 30 minutes Ingredients 400g potatoes (such as Roosters) 400g leftover roast beef, roughly chopped 1 large onion 1 celery stick 2 carrots 100g frozen peas 1tsp tomato puree 1tsp plain flour 400ml beef stock, made with a stock cube ½tbsp brown sauce 3 sprigs of fresh rosemary, chopped 1tbsp olive oil How to do it By oven/hob: us/gas mark 1. Turn your oven to 200 degrees Celsi into a food t carro and y celer , onion the Place 5. until finely times of le coup a processor and whizz chopped. and cook 2. In a large frying pan, add the olive oil Next ned. brow not but soft until s the vegetable
grated 5. Cover the cottage pie filling with the ary, potato, sprinkle over the remaining rosem tes, until and bake in the oven for about 20 minu hed the top is crispy.You can also pop the thatc up if cottage pie under a medium grill to crisp you like. By microwave: a food 1. Place the onion, celery and carrot into until times of le coup a whizz and ssor proce a large finely chopped. Tip the vegetables into tes. microwavable bowl and cook for 5 minu tavege the 2. Stir the tomato puree and flour into n brow the Add . stock beef the in bles, then pour r add the tomato puree and cook for a furthe leftover beef, peas and half ped chop , sauce the minute before stirring in the plain flour. of the rosemary. Cover and pop back into and transfer 3. Pour in the beef stock and brown sauce microwave for a further 5 minutes. Now heat bring to the boil. Once boiling, turn the the filling to a microwavable serving dish. beef. roast er leftov ped chop the add and can, then down 3. Grate the potato as coarsely as you half of Simmer for 5 minutes. Stir in the peas and excess water by wringing in any out eze sque d mille and a little the rosemary, season with a little salt a clean teatowel. Season the potato with -sided of the last the pepper, and then tip into a smallish, deep in mix and er, pepp d salt and mille and oven dish. chopped rosemary. Scatter over the filling clean teaIf you tes. minu 8-10 for wave micro the in 4. Coarsely grate the potato, place into cook n with towel and squeeze the potatoes dry. Seaso would like a crunchy top, pop under a hot er. a little salt and milled pepp grill just before serving.
BUD THE SPUD SAYS: Historia ns say that potatoes helped fuel Eng land’s Industrial Revolution – as an inexpensive, highly nutritiou s food for the workers. Their rugby team must be eating their spuds at the mom ent, to go so long without being beaten. England is also famous for its kings and queens. Come mid-sum mer, it’s an “Irish Queen” potato that ’s the “Queen of My Heart”. tion Per por ls 360 kca – 38.1g Protein 29.5g – s rb Ca 8.4g – r a Sug g Fat – 8.6 2.7g Sat fat – g Fibre – 6 g Salt – 0.9
ITALY Italian-Style Potato and Sage Gnocchi with Pesto Serves 4 Total time 25 minutes Ingredients For the gnocchi 500g floury potatoes (such as Roosters), peeled and cubed 200g plain flour 1tbsp fresh chopped sage Salt and milled pepper To serve 75g walnuts, roughly chopped 2tbsp pesto 4 slices of pancetta or streaky rashers, cut into strips How to do it 1. Boil the potatoes in slightly salted water, until tender. Drain and mash. Do try to get the mash as lump-free as possible. 2. While the potatoes are cooking, gently toast the chopped walnuts in a dry frying pan. In the same
pan, cook the pancetta or bacon in a little olive oil, until crisp; remove from the pan and place onto kitchen roll until needed. 3. Spoon the mash into a large mixing bowl, and season with salt and milled pepper. Add the sage and plain flour, using a wooden spoon mix to form a dough. Knead for a couple of minutes. 4. Split the dough in half and roll both halves into a long sausage about 2cm thick. Cut the “sausage” into 3cm pieces and, if you have time, gently press all gnocchi with the back of a fork for an authentic look. 5. Bring a pan of salted water to the boil and add the gnocchi in batches.When the gnocchi rise to tion Per por the top, scoop out with a slotted spoon into a als c k 1 9 4 large serving bowl. – 13g Protein 3g 6 Carbs – g 6. When all the gnocchi are cooked, toss in 2 Sugar – the pesto and serve with a sprinkling of – 19g t a F the toasted walnuts and pancetta/bacon. If 3g Sat fat – g you have some parmesan in the fridge, feel Fibre – 5 g free to grate a little over. Enjoy! Salt – 0.6
YS: The BUD THE SPUD SA coming red the Romans never bo e quick on k too ey Th d. lan to Ire ernia look at it, called it Hib of Eternal (meaning “the land on by as Winter”), and rowed to the ck ba ld, fast as they cou sea and an ane err dit Me rm wa turies later Italian sun – where cen for this te tas they developed a ipe. rec tato po s ou lici de
FRANCE One-Pan Lyonnaise Potatoes Serves 4 Total time 20 minutes Ingredients 600g Rooster potatoes, peeled and thinly sliced 200g leftover roast beef 1 onion, thinly sliced 2 garlic cloves, sliced 350ml beef stock (fresh stock works best, but a stock cube is fine) 20g butter (for pan and grill method) 1tsp thyme leaves
e UD SAYS: Th BUD THE SP r ei th r fo s ou m French are fa d the an e, yl st d an class emblem is a French team uld anything “Rooster” – co steful? ta e or be m
How to do it By pan and grill: 1. The easiest way to slice your potatoes thinly is by way of a mandolin. Alternatively, take your time and use a sharp knife, making sure your potatoes are of similar size. 2. Take a medium or large frying pan and melt the butter; once fizzing, add the onion and garlic, and cook until soft. Remove from the pan. 3. Add a layer of potatoes to the pan, followed by one third of the beef, one third of the onions and one
third of the thyme. Repeat twice, building up the layers, finishing with a layer of potato. 4. Pour in the beef stock, pop a lid on, and simmer for about 15 minutes. 5. When the potatoes are almost cooked, turn your grill on high. Pop the pan under the grill to crisp up the top of the dish, and serve. By microwave: 1. Slice the potatoes as in step 1 above. 2. Place a layer of the potatoes into a medium-sized microwavable dish. Add one third of the onion, one third of the beef and one third of the thyme. Season with a little salt and milled pepper, then repeat the layers twice more, finishing with a layer of potatoes. 3. Pour in the beef stock; cover the dish with either cling film or parchment paper and microwave for 10 minutes. Rest the dish for 5 minutes, then microwave again for 5 minutes. Serve. If you fancy, replace the beef stock with chicken stock and the leftover beef with leftover chicken and cook in the same way.
tion Per por ls 280 kca g 20.9 – in te Pro 31.3g Carbs – 3.9g – r a Sug Fat – 7g 3.8g Sat fat – .8g Fibre – 3 g Salt – 0.7
page 11
e r o m â&#x20AC;&#x153;For l a e m s u o i t p m u r c s â&#x20AC;? e i . o t a t o p t i s i v s a e id
Naturally fat-free and gluten-free
more than a bit on the side