P for potato

Widely known for its nutritional value along with its taste and ease of cooking, the potato is the most popular vegetable in the world. Potatoes can be plain boiled, mashed, baked fried, chipped or stewed and can easily be combined with other ingredients.

Natural potatoes are a good source of calories. A single serving of a potato will provide 40 per cent of the daily needed value of Vitamin C, and 20 per cent of the potassium needed for your body each day.

Potatoes contain complex carbohydrates which release their energy slowly and keep the blood sugar level steadier and longer. They are rich in fibre and aid the digestive system by absorbing water, which makes one more satisfied for longer. Potatoes are cholesterol free, sodium free and saturated fat free.

Nutritional value
Vitamin
Typically, 100gm of potato will contain about 17mg of Vitamin C. In addition to this, natural potato also contains Vitamins A and B. They are also a great source of Vitamin B6 and dietary fibre, which helps to keep the body from bruising easily.

Minerals
Eating potatoes regularly ensures a good supply of water and ions in your body. This is because the potato is rich in potassium, needed by everyone especially our highly active children, as it helps stabilise the body when it is being overworked. The potato also contains calcium, iron, and phosphorus.

Water
Despite the potato’s large size, water accounts for about 70-80 per cent of its weight. So the popular notion that you become fat by eating potatoes is a myth. However, if you insist on feeding your child with French fries that are high in fat and cholesterol, he/she is bound to add weight.

Starch
Potato contains about 17 per cent starch. It is one of the best natural sources of starch. Avoid eating sprouted potatoes since it encourages the conversion of starch into sugar.

Creamy Pea-potato recipe

• 15 small potatoes
• 1 1/2 cups shelled peas
• 1 (4 oz) container cream cheese with chives
• 1/4 cup low fat milk
• 1/4 tsp salt

Preparation

• Cook potatoes in boiling salted water until done and drain well.
• Cook peas in boiling salted water 8-15 minutes and drain well.
• Blend cream cheese with milk and add salt
• Stir over low heat until warm.
• Combine potatoes and peas in serving dish.
• Pour cream cheese sauce over vegetables.

Serve when hot

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