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Dietary and recipes
The calorific value for 100 grams of potatoes is 85 Kcal. By comparison, the calorific value of rice is 87 Kcal,
pasta is 114 Kcal. The potato will not increase weight gain on condition that it is prepared simply :
Boiled potato 80 Kcal, Chips 280 Kcal, Crisps, 570 Kcal.
The potato contains 70 to 80 % water
It is valuable for its carbohydrates (carbohydrates readily available). It is rich in dietary fibres (2 g/100 g) which helps intestinal transit and metabolism (a portion of 300 g covers 15 to 25 % of daily needs). It has 2 % of proteins which
contain the essential amino acids.
The potato is rich in minerals :
- Potassium (40 mg/100 g, which helps digestion, absorbtion and cell formation.
- Magnesium (27 mg/100 g, which helps bone formation, processing of fat and sugar, establising calcium... etc ;
- Iron (0,8 mg/100 g, which helps against anaemia, formation of white blood cells and hematitis of the blood.
- Phosphorus, sulpher, chlorine, sodium... etc.
The potato is rich in vitamins :
- Vitamin C (ascorbic acid, 15 mg/100 g), a portion covers almost 40 % of daily needs
- Vitamine B1 (thiamine, 0,11 mg/100 g), a portion covers almost 10 % of daily needs
- Vitamine B3 (nicotinic acid, 1,10 mg/100 g), a portion covers almost 12 % of daily needs
- Vitamine B6 (pyridine 0,20 mg/100 g), a portion covers almost 20 % of daily needs
Some tips and advice :
- To retain minerals and vitamins potatoes should be cooked in their skins in cold salted water which is brought to the boil.
- Potatoes should be stored in the dark to avoid greening. Avoid too high a temperature which promotes germination, or
too low, which give them a sweet taste.
- Try not to "bruise" them.
- Peeled potatoes should be rinsed in cold water and dried with a cloth before cooking.
- To make a meal that is too salty palatable, place 2 peeled potatoes with it, they will absorb the excess salt.
- New potatoes can be stored in a refrigerater in a brown paper bag, this absorbs excess moisture.
- You can revive the colours of an oil painting by using a potato cut in half.
- Use the water that peeled potatoes have been cooked in to clean silverwear.
- Boiling potato peelings in a saucepan that has chalk deposits will clean it.
Recipes that use potatoes | |