Vegetable of the Week: Potato pt. 3

– Potatoes are very nutritious food, especially when eaten with their peel
– 1 medium sized potato provides 30% of daily Vitamin C requirements
– If peeled, a medium sized potato’s Vitamin C is reduced to only 16% of daily requirements
– A medium sized, unpeeled potato provides up to 26% of daily Vitamin B6 requirements
– A medium sized, unpeeled potato also provides 26% of daily potassium requirements
– Potatoes are also a good source of iron, folic acid, niacin, phosphorus and magnesium among other vitamins and minerals
– Potato peels contain a substantial percentage of a potato’s nutritional value, so if possible they should not be peeled


Basic Homemade Curry Fries
Makes approximately 3 servings

– 3-4 medium to large potatoes (preferably with waxy peel)
– 1/3 – 1/4 cup olive oil
– Curry powder

1. Cut potatoes into wedges (size of wedges as desired)
2. Slowly pour olive oil around non-stick pan and tilt pan around so that oil runs to cover most of surface (or use a cooking brush to spread oil around pan)
3. Place potato wedges/fries into pan and stir around so that they get covered in the olive oil
4. Sprinkle yellow curry powder over potatoes so that all potatoes are reasonably covered with powder (adjust according to preference)
5. Heat oven to 400 degrees and cook potatoes for approximately 30-40 minutes
6. After 15 minutes flip potatoes to ensure that they don’t stick to the pan
7. Check potatoes every 10 minutes or so to flip them and ensure they aren’t sticking
8. About 5 minutes before potatoes are ready sprinkle on a little more curry onto underside of wedges
9. After 30-40 minutes remove from oven and let cool before eating

Note: Salt can be added if desired, but curry usually gives enough flavour


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