Let’s talk about potatoes.

You may or may not know the reason behind the creation of FarmGate Online. For those of you who are frequent customers, you may have already read this story on the website, but for those of you who haven’t, I’ll leave it here for a little bit of background information.

So I thought it was about time we discussed why potatoes are so deliciously good for us and why we should include them in our next FarmGate Online order.

In Victoria, potatoes are in their peak season during the cooler months of May to August. They are often perceived as ‘bad’ for you because they contain carbohydrates but I’m here to tell you quite the opposite! Our body needs carbohydrates for every day functioning. You need carbohydrates to get out of the bed in the morning, to have a shower and to brush your teeth. Potatoes are a nourishing, delicious and cost effective vegetable to include as part of a varied diet. They shouldn’t be something to fear. Let’s take a closer look at why this is the case.

Nutritional Properties:

The average potato you receive in your FarmGate Online order is approximately 150g. You’ll remember that according to the Australian Guide to Healthy Eating, one serve of vegetables weighs approximately 75g.  Therefore, the average potato you receive in your FarmGate online order, provides you with approximately 2 serves of vegetables.

So what does consuming one serve of potato (75g) offer me nutritionally?

The nutritional composition is a little different this week. Depending on the cooking method you choose to use, it will alter the nutritional composition. This information provided below is not indicating which method of cooking potatoes is ‘better’ for you. It is just simply showing you how the nutrient composition of food can change when cooked with water or high temperatures. Please continue to cook your vegetables in the way you enjoy them the most.

The below composition is based on a potato with pale skin which has been peeled.

If you choose to boil your potato, 75g will provide you with:

•  5% of your fibre and pyridoxine (Vitamin B6) requirements
• 10% of your potassium recommendations

If you choose to bake your potato with no added fat, 75g will provide you with:

•  5% of your protein and fibre requirements
• 10% of  your thiamin (Vitamin B1) recommendations
• 15% of your niacin (Vitamin B3) needs
• 20% of your potassium requirements
• 45% of your Vitamin C requirements

Storage Tips:

The Better Health Channel recommends storing potatoes in a dark, cool, dry, well-ventilated area.

Avoid storing potatoes in the fridge, plastic containers or in areas with a lot of light as this will result in deterioration.

 Menu ideas:

• Tired of your usual breakfast routine? Why don’t you try this egg and potato breakfast scramble recipe this weekend? Trust me, you will thank me later.
• This potato and chorizo omelette with a parsley salad is perfect for breakfast, lunch or even a light dinner.
• Looking for a plant-based herbed potato salad to accompany a simple main meal? This recipe is packed full of flavour and is sure to tick all of the boxes.
• This roasted carrot, potato and lentil dish with miso parsley sauce recipe is a great way to use up all of those staple ingredients you have at home. Great comfort food for these cold nights.
• Got a party coming up? Emma’s idea for a baked potato bar is perfect as guests can choose their favourite ingredients and it is super budget friendly.
• These salmon, zucchini and potato cakes are so nourishing and full of flavour. The avocado sauce on the side is a scrumptious extra but it you’re short on time simply focus on the salmon cake recipe!
• I have a love-affair with chips and roasted potatoes. It was too hard to decide on just one recipe. So I’ll let you decide. Would you choose the za’taar, oregano and garlic hassleback potatoes or the parmesan and cracked pepper potato chips or salt and vinegar potatoes or Heston Blumenthal’s roast potatoes?
• Who can go past a recipe for a good roast. Give Jamie Oliver’s roast chicken with lemon and rosemary roast potatoes a go at your next family dinner.
• Julia Ostro’s potato gnocchi with winter tomato sauce is simple, requires a little love and good quality ingredients. A warming recipe which will have you making it time and time again.

Recipe for the week:

Potato and rosemary pizza – inspired by my Mother-In-Law.

This dish is incredibly special to me. The first time I met my husband’s immediate family, his mum made homemade pizza. I had never had potato pizza before but I fell in love with it instantly. The recipe below isn’t exactly the one she uses (that’s a family secret) but this is the one I have tried at home and it’s delicious. It will never be as good as hers but I just know you will love it too! I have used the dough recipe from Julia Ostro but adapted the recipe with my favourite topping.

Print

Potato and Rosemary Pizza

Course: Main Course

Cuisine: Italian

Servings: 4 people

Author: Tess Handrinos inspired by family & Ostro

Ingredients

Pizza Dough

• 200 grams Tipo '00' flour
• 200 grams plain flour
• 5 grams active dry yeast
• 5 grams fine sea salt
• extra virgin olive oil a splash
• 200 mL luke warm water

Topping

• 4 medium potatoes peeled, thinly sliced
• 4 cloves garlic crushed
• rosemary to taste
• parmesan cheese to taste
• extra virgin olive oil to taste

Instructions

1. For the dough, mix the flours together in a large bowl and set aside. Place the yeast, salt, oil and lukewarm water in a jug and stir until the yeast has dissolved. When the mixture is foaming (approximately 10 minutes), pour into the flours and mix with a spoon and then with your hands until combined.

2. Turn out onto a floured bench and knead for 5–10 minutes or until you have a smooth and elastic dough. (This can also be done in a stand mixer with a dough hook attachment, however this will only require 3–4 minutes of kneading.)

3. Place the kneaded dough in an oiled bowl, cover with a cloth and set aside for 30 minutes or until the dough has doubled in size.

4. Knock back the dough with your fist and knead again for 5 minutes. Roll into 8 balls and place on a lightly oiled tray, allowing room for the dough to rise and spread. Cover with a damp cloth and allow to rise for a further 3–4 hours in a warm place or overnight in the fridge (remembering to bring back to room temperature before using).

5. Preheat oven to 175C.
   

6. Once your dough has risen for the second time, you can begin shaping it into small pizzas. Using your hands, press into the dough, moving outwardly until you have 4 thin round-ish discs.

7. Spread one clove of crushed garlic on each base. Cover base with thinly sliced potatoes. Drizzle with olive oil to taste. Sprinkle parmesan cheese and rosemary to taste.
   

8. Bake in oven until golden brown and potatoes cooked through. Approximately 10 minutes.
   

Recipe Notes

• This recipe is designed to be adapted to your taste preference. Add as little or much of these ingredients as you like. It's about being creative!
• Let the dough rest for as long as you can. It's about being patient. This little love will pay off in abundance.

As always, feel free to comment below with recipe inspiration or head over to the FarmGate Online Facebook Group and show me what you’ve created.

Happy Cooking.

Tess Handrinos

Tess has a Diploma in Health Science and is currently completing her final year of a Bachelor of Nutrition and Dietetics at Monash University. She is a new mum who has a passion for food, evolving skills in the kitchen and is a huge advocate for eating wholesome foods to nourish her growing family.