Meal ideas with potatoes

Kendall North keeps costs down and nutrition up with her down-to- earth advice.

Potatoes get a bad rap. The frustrating thing is that people cut this nutritious food from their diet because they think potatoes are fattening.

Remember, eating too much of anything causes weight gain, not just potatoes. The problem is, people generally eat too much potato and not enough low- starch coloured veges, such as peas, carrots and broccoli, and they add high-calorie and fatty additions, such as butter, milk, cheese and cream.

But potatoes are yummy and great for a 5-minute lunch or dinner idea. They're also cheap and ideal if you're cooking for one.

Per 100g, potatoes have around 30 fewer calories than rice and pasta. And a serving of potato counts towards our 5+ a day required servings of fruit and vege, because it provides vitamins, minerals, antioxidants and fibre to our diet.

Potatoes are also versatile. You can prepare and cook them in many ways, they're low in fat and gluten free (handy for those who need to avoid gluten). To get the best out of a potato, leave the skin on - just under the skin is where most of the fibre and antioxidants are.

To cook quickly, scrub, prick with a fork and cook in a microwave on high for 4-7 minutes until soft.

What you put on them is up to you. Here are some ideas, and remember to balance the meal with a side salad or leftover veges and finish with a piece of fruit.

Mexican: Hot taco mince or canned chilli beans or Mexican beans plus a tablespoon of salsa, a teaspoon of sour cream.

Gone fishing: A can of flavoured tuna with a sprinkling of low-fat cheese.

Indian: Leftover meat or vege curry.

Winter warmer: Chunky homemade vege soup.

Iron hit: Leftover meat and vege casserole or stew.

Vego: Chickpea curry or chickpeas and canned tomatoes.

Fibre rich: Baked beans (plain or flavoured, such as Mexican) and cheese.

Corny: Creamed corn and cottage cheese.

Hot, hot, hot: Chilli mince and red kidney beans.

Just like potato salad: Diced ham and a boiled egg with chives and a dash of low-fat mayo.

Go Greek: Diced feta, sun-dried tomatoes and olives mixed with basil pesto.

Low fat: Cottage cheese and salsa.

American: Philadelphia cream cheese spread and tangy onion relish.

Simple: Low-fat herby yoghurt dressing (mix unsweetened yoghurt with some fresh diced herbs, garlic and salt and pepper).

Middle Eastern: Hummus and falafel.

From the farm: Sauteed mushrooms in a white sauce.

Hawaiian: Pizza sauce. chunky ham and pineapple, cheese

Like mum used to make: Corned beef and mustard sauce.

All the rage: Sweet chilli chicken. Try adding coleslaw.

Japan: Teriyaki chicken and avocado.

Something different: Cottage cheese and mango salsa.

Seafood: Garlic sauteed prawns.

A bit of a treat: Blue cheese and bacon.

Quick and easy: Cottage cheese and chives.

* Kendall North has her own business working as a dietitian and sports nutritionist, as well as teaching group fitness classes at City Fitness gym. To contact her, email kendall.north@gmail.com or write c/o Deborah Sloan, features editor, Taranaki Daily News, PO Box 444, New Plymouth 4340.

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