FeelGoodFood Summer 2010 Free
Josh Catalano
Why fish loves potatoes
Kids in the Kitchen ...and they’re cooking up a storm!
Summer Entertaining
Appetisers to impress
Starry Christmas Accompaniments ...that will steal the show!
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From the editor Growers’ Report
What’s in season now
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As we move into summer we will see good supplies of Nadine and Royal Blue. Ruby Lou, a tasty all-round potato which is particularly good for salads, will also appear in stores over the warmer months. A small supply of Kestrel potatoes (above), identified by their white skin, blue eyes and long, oval shape will also come into season. With their creamy flesh, Kestrel potatoes are excellent for roasting and frying. In January, we will start seeing Kipfler potatoes, “the connoisseur’s delight”, which have a distinctive elongated shape and make superb salad or roasting potatoes. ummer is upon us and the Feel Good Food team has been flat out putting together this great new issue for you. We are so passionate about telling you about the nutrition, versatility and convenience of potatoes!
In this issue we are introducing our new kids’ section, as well as sharing some fabulous new recipes for the festive season. I’m really looking forward to trying out the Persian feta mash with roast turkey at my house this year. Western Potatoes has also made a friend in Josh Catalano, a contestant in the first Australian series of Masterchef and a champion of seafood in Perth. Josh has opened up his recipe book and shared his method for making fantastic fish and chips as well as a delicious and hearty brunch recipe. With the warmth of summer comes outdoor entertaining. Potatoes are just so easy when it comes creating nibbles for guests. You can create simple snacks by cutting steamed gourmet baby potatoes in half and adding your favourite topping, or create something really special using the chic recipes in our entertaining feature. Enjoy!
Georgia
Georgia Thomas, Editor
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In this issue 2 3 4 5 6 8 10
Letter from the editor Kids in the kitchen: The benefits of cooking with kids Super food: Why potatoes are so good for growing bodies Kids’ recipes: Tasty treats to make at home Josh Catalano: Why fish loves potatoes Summer entertaining: Bite sized appetisers to impress Christmas accompaniments: Starry side dishes that outshine the main course
Cooking with kids Cooking with kids is a fun activity with a great reward at the end – a tasty treat! Involving kids in cooking has additional benefits which are good reasons to get the kids into the kitchen and cooking up a storm. Nutritionist Jo Beer says “Not only does cooking teach children about food and nutrition, which are valuable building blocks for life-long health, but getting kids involved in the kitchen helps develop skills that apply to other areas of their lives as well.” Working through a recipe gives reading and comprehension a work out, as well as helping to develop planning skills. Measuring ingredients uses mathematical concepts, while new words used in the kitchen build kids’
TopTips 1
Always ask an adult’s permission to cook and have them supervise you.
for kids in the kitchen 5
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Use bowls and cooking supplies made from plastic or stainless steel so you don’t have to worry if they get knocked over.
Turn the handles of pots and pans on the stove inwards so they can’t be knocked off easily.
Don’t taste raw foods like meat or eggs until they are cooked.
Make sure you ask an adult before using sharp knives, the stove and oven, or kitchen equipment.
Steam can burn - stand back when taking lids off sauce pans or microwave containers and use a tea towel or an oven mitt to protect your hands.
If you are not tall enough to reach the cooking surface, stand on a sturdy stool or set of steps.
Remember that stovetops, oven doors, pans, and dishes can be very hot.
Switch off equipment like mixers and processers at the power point before putting anything (including
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Wash hands well before and during cooking to keep food healthy.
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Cooking with kids vocabularies. Motor skills are developed by kneading, dicing and whisking and kids even get an introduction to chemistry by observing how ingredients change when they are cooked. Social benefits of cooking include learning cooperation by working with others and enjoying activities with family and friends. Many child development experts agree that learning to prepare food teaches kids to be self-sufficient and better prepared for an independent life. “Most importantly, cooking encourages kids to introduce a range of new foods into their diets and gain confidence and familiarity around food, helping them make better choices when they are not being supervised,” says Jo.
Potatoes: Super food for kids
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Nutritionist, diabetes educator and health coach, Jo Beer (right) has been involved in the food and nutrition industry for nearly 20 years. She gained an honours degree in Nutritional Sciences in the UK, specialising in nutrition and the immune system. Over the years, Jo has helped hundreds of people achieve their health and weight goals though a series of personal, group and corporate programs. She is the author of The Potato Diet, a fully illustrated book containing over 50 easy-to-cook, tasty recipes, extensive nutritional facts and healthy living strategies to help people re-energise and lose weight. For further details go to www.potatodietbook.com.au
Did you know that potatoes are one of the most nutritious vegetables, containing many vitamins and minerals that are important for kids’ health? Here’s a breakdown of some of the key nutrients found in the average spud and how they contribute to children’s growth and development.
Dietary Fibre
Fibre is an important part of the diet which promotes regular bowel movements and keeps kids feeling fuller for longer. Getting enough dietary fibre also prevents sugar cravings and can help regulate blood glucose levels.
Protein
Protein builds, maintains, and replaces tissues in the body, including muscles and organs. It also helps keep us looking good, as the main nutrient that keeps hair shiny, nails strong, and skin fresh and glowing.
Carbohydrates
Carbohydrates are essential to give us energy, helping us to exercise effectively and do the things we need to do each day. Potatoes contain starchy carbohydrates, which break down more slowly in the body than simple carbohydrates (like white sugar), keeping blood sugar levels more constant.
Vitamins
Many vitamins need to be replaced often because they don’t stick around in the body. This means eating vitamin rich foods every day. Potatoes contain Vitamin C, which helps fight disease and heal the body, as well as many B group vitamins (including Thiamin, Niacin and Folic Acid) that convert food such as carbohydrates into fuel (glucose). Folic Acid is very important during periods of rapid growth, such as childhood and adolescence, because it is necessary for production of new cells.
Minerals
Minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions — from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat. Potatoes contain Potassium, Phosphorous, Calcium, Zinc and Iodine – all important minerals for growing bodies!
Fat
Fat is essential in everyone’s diet as it not only provides a concentrated source of energy but also the fat soluble vitamins A, D, E and K. These are vital in the development and maintenance of a healthy mind and body. However, too much fat can be bad for our system. The good news is potatoes are virtually fat free.
Party potato shapes
The Spuddy
Make some funky potato shapes to share with your friends! TIP: Remember to ask an adult for help when using sharp knives and the stove. Serves 1 or more
The Spuddy is a favourite choice for kids at the Spudbar. Try their recipe for a healthy summer lunch that will impress mum and dad. Serves 4
Ingredients 1 large potato per child (Ruby Lou, Royal Blue or Kestrel varieties work well) 1 tbsp olive oil per potato
Ingredients 4 potatoes TIP: Royal Blue, Ruby Lou and Mondial varieties are all great for baking 2 cups grated cheese 1 carrot, peeled and grated 1 small tin pineapple pieces 1 small can corn kernels 200 grams baby peas 200 grams light sour cream
Method 1. Peel potatoes and slice them from top to bottom into 5mm thick slices. 2. Using biscuit or pastry cutters, cut a fun shape from each potato slice. 3. Heat olive oil in a frying pan and fry your funky shapes on each side until crispy and golden brown. 4. Remove shapes from the fry pan and place on kitchen paper to remove excess oil 5. Season and serve!
Method 1. Oven bake potatoes at 180°C for 60 minutes or until cooked through. 2. While the potatoes are cooking, open and drain the liquid from the tins of pineapple pieces and corn kernels. 3. Combine pineapple and corn in a bowl with the grated cheese, carrot and baby peas. 4. Place each cooked potato in bowl and make a deep cross cut through the skin and flesh of each. 5. Spoon a quarter of the filling on top of each potato and top with the light sour cream. 6. Serve with a fresh green salad for a healthy summer meal.
spudbar
HOT & HEALTHY BAKED POTATOES Baked potato expert Spudbar has transformed the humble spud into a tasty, nutritious and value for money meal. With the exception of the hot toppings, all ingredients are prepared fresh daily, and with so many toppings to choose from there is something to satisfy every taste. Spudbar also offers fresh salads, nachos, and a selection of home style soups, living up to its “feeds well” promise. The Spudbar menu offers more than 30 fresh and tasty hot and cold toppings, and customers can choose from the popular combos such as the Dahl-i-Lama - a hot spud with toppings of curried lentil dahl, mushrooms, tabouli, carrot, wilted spinach, peas and natural dill yoghurt - or create their own baked spud masterpiece. Spudbar is all about being tasty, filling and nutritious. There is no oil used in the cooking, the potatoes are dry baked and the sour cream is light – even the lentil dahl and chilli beans have less than 3gm of fat per serve. Pick up a potato and you’re holding an amazingly nutrient dense food! Calories in potatoes are low, they’re naturally fat-free, bursting with vitamins and minerals, contain absolutely no cholesterol and when served with the skins on (as we do at Spudbar) are a great source of fibre. In fact independent nutritionists and dietary researchers recommend potatoes as the perfect base for a balanced diet. Spudbar also prides itself on being one of the few fast food options where you can get your entire recommended daily intake of vegies in one meal. “With obesity being a significant national health threat, we want to spread the message about all the benefits of spuds, and are offering people not only healthy food choices, but incredibly tasty ones too!” says Spudbar Joondalup store manager Laura Potts.
Spudbar Lakeside Joondalup Shopping Centre Food Court T (08) 9300 9070
Spudbar Westfield Carousel Shopping Centre Food Court T (08) 9258 9990
FREE OFFER Buy any spud or salad and get a free bottle of water. Just fill in this coupon and redeem at your nearest Spudbar. www.spudbar.com.au
Name Email
Josh Catalano
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asterChef contestant, local celebrity and fishmonger Josh Catalano has an unlikely connection to WA potatoes.
“When my grandfather Francesco Catalano first migrated to Australia, he farmed potatoes and sold them to the fish and chip shops in Perth,” explained Josh. “In later years, my grandfather bought one of the fish and chip shops and started selling fresh fish, and this is how the Catalano’s seafood empire was created.” Apart from fish distribution and export, the business has developed four retail stores called Seafood Secrets and has been the main focus for Josh since his appearance on MasterChef. It is the family’s humble beginnings in Australia in the fish and chips trade, which ignites Josh’s love for the ultimate pairing. “Fish 'n' chips were the original take away food and still today they are a crowd favourite, going together better than peas and carrots,” said Josh. “The robust taste of potatoes just compliments the succulent oceans flavours, and are even better when they both come out of WA.” Seafood Secrets stores: Garden City Shopping Centre Centro Galleria Lakeside Joondalup Karrinyup Shopping Centre www.seafoodsecrets.com.au 6
JC’s chunky fish ‘n’ chips TIP: Start this recipe a day ahead Serves 2 Ingredients 4 large Nadine potatoes peeled and cut into chunky chips (all the same size to ensure even cooking) 1 packet of Seafood Secrets Threadfin Bream fillets (300g/4 fillets) ½ cup of Panko breadcrumbs (Japanese breadcrumbs) ½ cup dried breadcrumbs ¼ cup of fresh parsley, finely chopped 2 lemons Olive oil, sea salt & pepper Peanut oil, to deep-fry
Smoked salmon on potato rosti TIP: This fresh and tasty dish makes a fantastic summer brunch! Serves 4 Ingredients 125mls (½ cup) sour cream 1 Lebanese cucumber, julienne Small bunch fresh dill, finely chopped Half a lemon 800g (about 4) Royal Blue potatoes, peeled 2 eggs, lightly whisked 35g (¼ cup) self-raising flour 1 tbsp milk 2 tbsp light extra virgin olive oil 300g (16 slices) smoked salmon Salt and ground black pepper, to taste Chives to garnish Lemon wedges, to serve
Method 1. Add the chips to a large saucepan of cold salted water and bring to the boil. When boiled, drain well and spread on paper towel to dry completely. Place the chips into the fridge for 1 day (5 hours minimum). 2. Combine breadcrumbs, Panko, the zest of 1 lemon and parsley into a bowl. Season fillets with sea salt, pepper and olive oil, coat with breadcrumb mix. 3. Heat 3 tbsp oil in a fry pan and fry fillets for 2 minutes each side or until golden brown. In a large pot, heat peanut oil to 170°C. When hot, place the chips into the oil and cook until golden and crunchy. 4. Remove chips from the oil, and place on absorbent towel to remove excess oil. 5. Season fish and chips with sea salt. Serve immediately with lemon wedges.
Method 1. Combine sour cream, cucumber and dill, squeeze the juice from half a lemon and set aside. 2. To make potato rosti, coarsely grate the potatoes, place in a colander and rinse under cold running water. Drain well. 3. Place the grated potato on a dry tea towel and squeeze out all the moisture. Transfer to a bowl, add eggs, self-raising flour, milk and salt and pepper and stir with a fork until well combined. 4. Heat the light olive oil in a large non-stick frying pan over a medium to high heat. Flatten the potato in a round pattie (about 10cm in diameter) and add to the pan. 5. Cook for 3-5 minutes each side or until golden and cooked through. Remove from pan and drain on a paper towel. Keep warm. Repeat with the remaining potato mixture. 6. Place each rosti on a serving plate. Top with a spoonful of the sour cream mixture, followed by slices of smoked salmon 7. Garnish with fresh chives and cracked pepper. Serve with lemon wedges.
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Sophisticated Summer Balmy summer nights call for celebration. Create these bite-sized appetisers to impress at your next get together.
Pommes Anna topped with Seared Scallop Makes 24 Ingredients 1 kg Royal Blue potatoes, peeled 2 tbs extra virgin olive oil 1 tsp thyme, finely chopped 1 clove garlic, finely chopped Salt and pepper, to taste 1 sweet potato, peeled Olive oil, to deep fry Sea salt 24 scallops ½ cup quality mayonnaise 1 tbsp harissa
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Method 1. Preheat the oven to 180˚C. 2. Thinly slice potatoes, and toss in a bowl with olive oil, garlic, chopped thyme, salt and pepper. 3. Arrange the slices in overlapping layers in a medium-sized ovenproof dish lined with baking paper. 4. Cover with foil and bake for 1 hour or until tender when pierced with a skewer. Cool, then refrigerate for at least 1 hour. 5. To make sweet potato chips, cut sweet potato into fine strips using a vegetable peeler. Heat olive oil in saucepan to 150˚C and fry until crisp. Drain on paper towel and season with sea salt. 6. Mix harissa and mayonnaise well in small bowl. 7. Once potato dish is chilled, remove from the baking dish and cut into shapes using a biscuit or pastry cutter. 8. Top each piece with a seared scallop, some harissa mayonnaise and a sweet potato chip.
entertaining Spiced Alu Makes 30 Ingredients 750g Ruby Lou potatoes, peeled 2 tbsp ghee, butter or olive oil 1 tsp black mustard seeds ½ onion, finely chopped 1 clove garlic, finely chopped ½ tsp ground cumin ¼ tsp chilli powder Pinch of saffron strands ½ tsp garam masala 2 cups chicken or vegetable stock Salt and pepper to taste 200g natural yoghurt Small bunch mint Salsa ¼ small red onion ¼ small cucumber, peeled and seeds removed 1 small Roma tomato, quartered with seeds removed 1 tsp olive oil Squeeze of lime juice
Marcus Hollier Sous Chef Comestibles Ph: (08) 9421 1222 www.comestibles.com.au
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aving qualified as a chef via a TAFE WA apprenticeship with Perth caterer Heyder & Shears, Marcus gained further experience in fine dining restaurants and corporate catering in Melbourne and London. On returning to Perth in 2006, Marcus joined Comestibles, one of Perth's leading caterers, and was promoted to Sous Chef in 2008. Now with 15 years industry experience under his belt, Marcus designs Comestibles fashion range of canapés including Gucci, with his innovative work being used an as international benchmark.
Method 1. Slice potatoes into 2cm thick rounds. 2. Cut into cubes or decorative shapes with a biscuit or pastry cutter and place into a small baking dish. 3. Place ghee, butter or olive oil into a frypan over medium heat. 4. Add onion, garlic and ginger and saute until lightly caramelised. Add spices and sauté for 1-2 minutes more. Add chicken stock and season with salt and pepper. Bring to boil. 5. Tip onion mixture into the baking dish to cover potato shapes. Cover with foil and bake for 15 to 20 minutes or until tender. 6. To make salsa, finely dice onion, cucumber and tomato and mix with olive oil, salt and pepper and lime juice. 7. Remove baking dish from oven and cool slightly. Remove potato shapes from spiced broth and place on serving spoons. 8. Top with salsa, natural yoghurt and mint to serve.
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Starry Christmas
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otato, gruyere and onion gratin
TIP: You can prepare this recipe up to 8 hours in advance. Serves 4. Ingredients 1kg Royal Blue potatoes, peeled and cut into 5mm slices ½ kg onions, thinly sliced 1 cup (packed) grated gruyere cheese 8 tbsp freshly grated parmesan cheese 2/3 cup whipping cream
Method 1. Preheat oven to 180°C. 2. Combine potatoes and sliced onions in heavy large saucepan and add enough water to cover. Bring water to boil. Reduce heat and simmer until potatoes are almost tender, about 3 minutes. Drain well in colander. 3. Arrange half of potato-onion mixture in 20cm x 30cm glass baking dish. Season with salt and pepper and sprinkle with 1/3 cup gruyere and 2 tbsp of parmesan cheese. 4. Layer the remaining potato-onion mixture over the cheese and pour cream evenly to cover. Sprinkle with salt and pepper. Cover with the remaining 2/3 cup of gruyere and 6 tbsp of parmesan. (If pre-preparing, cover and refrigerate at this stage). 5. Bake uncovered in oven until cream thickens, about 25 minutes. Remove from oven and place under preheated grill. Grill until top is golden, about 2 minutes, and serve.
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aramelised balsamic shallot and Persian feta mash Serves 6 Ingredients 1 kg Royal Blue potatoes 200g French shallots 1 tbsp olive oil 2 ½ tbsp balsamic vinegar ½ cup hilo milk 3 tbsp butter Sea salt & freshly ground white pepper 100g Persian feta*
Method 1. Peel and quarter potatoes, place in a saucepan and cover with cold water. 2. Add some salt, bring to the boil and let simmer for about 15 minutes or until tender. Drain the potatoes and return them to the saucepan. Return to stove on low heat for a few minutes to evaporate excess water, watching carefully. Remove from heat and keep warm. 3. Finely slice shallots and sauté in olive oil until translucent. Add balsamic vinegar and stir over a low heat until evaporated and sticky. Season potatoes to taste. Warm milk and add to mixture, mashing potatoes with a wire masher or a potato ricer. 4. Fold Persian feta and caramelised shallots well through mixture and serve. *Persian feta is available from selected supermarkets, delicatessens and specialty cheese shops.
accompaniments
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raditional Christmas feasts of turkey and ham are complemented by these festive side dishes – so good they may even steal the show!
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Miles Yates Head Chef The George 216 St. Georges Terrace Perth WA 6000 Ph: (08) 6161 6662 www.thegeorgeperth.com.au Winner – 2009 Gold Plate Award Restaurant within a Tavern.
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riginally from the Blue Mountains, NSW, Miles joined The George team in 2009, fresh from travelling throughout the UK and Europe. Miles sees The George as a place where he can experiment with Modern Australian cuisine using the freshest, most seasonal ingredients. “My vision is to establish and evolve The George as an unrivalled destination that caters for Perth’s most discerning food lovers”.
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Great Tips and Top Picks
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estern Potatoes has a host of ‘Feel Good’ ways to cook, dress and store potatoes at home. Cut cooking time in half with the Potato Microwaver for baked potatoes. Top with Traditional, Cajun or Indian dressing (also ideal for salads and wedges). To order, use the form below or log on to feelgoodfood.com.au
✁ Order Form Simply fill out your details below and tick the merchandise box you would like, cut out the order form and post it with payment to Western Potatoes Proprietary Limited, 103 Outram Street, West Perth WA 6005 Name: Address: Postcode:
Telephone:
Email:
Merchandise (write number of items required in box) Potato Microwave Capsule
$6.00
The Potato Diet Book (108 pages, paperback) $14.95 Potato Dressing Selections: Cajun
Traditional
Plus postage and handling $5.00 per item
$5.00 each Total cost incl postage and handling $
Method of payment You can pay by: (please ✓) Visa
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Cheque/money order is enclosed payable to Western Potatoes Proprietary Limited
Card number (Verification number on back of card) Expiry date
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Cardholder’s name (please print) Cardholder’s signature Alternatively place your order online at www.feelgoodfood.com.au
Produced by Two Dozen - www.twodozen.com.au
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