POTATOES

 

Stash the

Mash

POTATOES – Stash the Mash

When it comes to fighting hunger – Potatoes are the Hunger-busting hero…Every time! Potatoes are a staple in South Africa and can quickly and easily be prepared, with minimal costs involved. They provide both satiety and satisfaction. Potatoes fall under the Carbohydrate food group – providing a source of energy, nutrients and fibre. 

Potatoes are delicious and unfortunately often get prepared in ways that reduce their nutritional quality. Mash is an example of a potato preparation method that is often used but is not really very healthy.  A few simple changes to a traditional mash recipe can alter the nutrient profile of this yummy staple meal in no time.  To make delicious Rustic Mash you simply need a bag of large or baby potatoes. Remember, when making this mash, be sure to leave the skin on, as the skin provides the fibre. One medium potato (90g), with skin, contains about 2.2g of fibre. Rinse and cut the potatoes into even-sized pieces. Add the cut potatoes into a pot with just enough water to cover the potatoes with a pinch of salt. Simmer for 20-30 minutes until tender and then drain. Using a handheld masher, mash the potatoes with ½ – ¾ Cup Low Fat Milk. Season with a small amount of salt and pepper. In a small saucepan, fry 1-2 Onions with 2 teaspoons of garlic with a little olive oil. Once the onions and garlic are cooked – Add to the rustic mashed potato mixture. 

Potatoes are an important part of a balanced diet; not only do they give us energy and fibre, but they also provide essential vitamins and minerals, namely Vitamin C, Vitamin B6, Potassium and Copper. Potatoes are also naturally fat-free. Mash can be the perfect starch to go with your protein and vegetables of choice. Try it with this Tasty Pilchard Feast (recipe below).

Rustic Garlic Mashed Potatoes

with Tasty Pilchard Feast

Pilchards are packed with Omega-3 Fatty Acids – Excellent for reducing risk for heart disease

Serves: 3

Preparation Time: 20 minutes

 

Ingredients:

  • 1 x 400g Tin of Pilchards (in Tomato Sauce) – Mashed with bones
  • ½ Raw Onion, Chopped
  • 1 Handful Fresh Coriander, Chopped
  • 1 Tomato, Diced into small pieces
  • Juice of 1 Lemon
  • Fresh Chili, Chopped (Optional)

 

Instructions:

In a large bowl, add all the ingredients listed above & Mix together.

Yes, it’s THAT SIMPLE!

 

Serving suggestions:

This tasty pilchard feast is best served with the Rustic Garlic Mashed Potatoes mentioned above.

 

Pilchard Feast – Nutritional Analysis per Serving:

Energy

Protein

Carbs

Sugar

Total fat

SFA*

MUFA*

PUFA*

Fibre

Sodium

768kJ

25.6g

3.0g

1.9g

7.3g

2.1g

1.5g

2.9g

0.7g

497mg

*SFA = Saturated Fats, MUFA = Monounsaturated fats, PUFA = Polyunsaturated fats

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