Dig into new potato dishes fresh for summer

Dig into new potato dishes fresh for summer

New potatoes signal the start of warmer weather and a shift to healthy, versatile and affordable summer meals.

Nutrient-rich with a sweet delicate flavour, new potatoes hold their shape once cooked and cut, making them a popular summer staple.

Potatoes NZ Chief Executive, Champak Mehta, says it’s easy to distinguish new potatoes from their fully grown counterparts.

“A new potato is characterised by soft skin, so delicate it can be easily flicked off with your fingers,” he says. “If the skin cannot be flicked off, then it is not a new potato.”

As well as providing energy, potatoes are also a source of vitamins and minerals. They contain potassium, which is important for healthy growth and development making them a great choice for the whole family.

A healthy body requires a daily source of vitamin C and potatoes provide 30 percent of the recommended dietary intake. This vitamin contributes to a healthy immune system, helps fight fatigue and is an antioxidant that may protect against some lifestyle diseases. The fibre content in potatoes, particularly in the skin, can help aid healthy digestion.

Kiwis spend more than $100 million a year on buying potatoes, making them one of the country’s most-loved vegetables.

“All the potatoes we need are grown in New Zealand,” Champak says. “The potato is a very efficient plant in that it produces nutritious food, more quickly, with less water and in harsher climates than any other major crop,” he says.

5+ A Day recommends choosing new potatoes that are firm, dry and blemish-free. Unwashed potatoes last longer as the dirt protects them from bruising and general deterioration. New potatoes don't need to be peeled; simply rinse to remove any dirt and cook whole. Store new potatoes in a cool, dark and well-ventilated place. They should be used within a few days of purchase.

Here are three ways to enjoy new potatoes.

• New potatoes are perfect to pop on the barbecue as they cook quickly and evenly. Simply roll in olive oil and sprinkle with a little sea salt, then grill until crunchy and tender. Because of their firm texture, they are also perfect to cook on skewers. Cook potatoes in boiling water until tender. Drain well, then thread the cooked potatoes onto skewers. Brush with olive oil, crushed garlic and finely chopped rosemary and cook on a hot barbecue for 5-10 minutes, until crispy. Or lightly coat new potatoes with olive oil and spread on a roasting dish along with freshly cut limes (or lemons), crushed garlic cloves and sprigs of rosemary. Sprinkle with salt, pepper and chilli flakes. Roast until crisp and golden. Chop fresh Italian parsley over the potatoes and serve.

• Boiled or steamed till tender, new potatoes make a substantial addition to any salad. For a healthy summer lunch or barbecue salad, cook new potatoes, halved, in a pot of boiling water until tender. Drain and mix with a dressing made of olive oil, Dijon mustard and chopped fresh chives. Cool slightly, then add baby beetroot, baby spinach leaves, red onion and pumpkin seeds.

• For a quick fuss-free summer dinner, you can’t go past a vegetable frittata. Whisk eggs, milk and herbs such as thyme or parsley in a bowl. Pour the egg mixture into a non-stick pan and add cooked, thinly sliced new potatoes to the frittata. Cook until set and serve with a side salad.

For more tips and recipes go to potatoes.co.nz or 5aday.co.nz. Or find 5+ A Day on Facebook at facebook.com/5adayNZ or Fredge_5Aday on Twitter.

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