Sunday, December 19, 2010

Potato Power: Top Tips For Storing and Cooking

Potato Power
  1. Always throw wrinkly, sprouted potatoes away. Store in your crisper in the warmer months to prevent sprouting and shriveling.


  2. Never eat green potatoes and don’t place green potatoes in the sun to ripen as this increase greening.


  3. Never store potatoes in plastic. Dirty potatoes last longer so store them unwashed in a dark, dry place. Never in the refrigerator.


  4. To retain nutrient value always peel potatoes for mashing just prior to cooking or, better still, cook with skin on.


  5. Potatoes grown in very cold weather turn black when cooked and should be discarded.


  6. Avoid exposing peeled potatoes to the air or standing in water any longer than necessary, as this will lead to a

  7. loss of the vitamin-C content.

    For crispy-skinned jacket potatoes, scrub well, prick skins to let steam escape and bake without foil.


  8. For fluffy mash, return cooked, drained potatoes to a warm pot and place paper towel between the potatoes and the lid to ensure they are as dry as possible before mashing.


  9. Never salt potatoes before deep frying. This will cause the oil to break down.


  10. Add lemon juice or vinegar to ‘holding’ water to stop potatoes from discoloring before cooking.


TOPPING TIPS

To avoid turning an otherwise nutritious low-kilojoule (1 kilojoule = 0.239 kilocalorie) meal into a fattening feast, stick to healthy toppings instead of the traditional ones that can be heavy in fat and kilojoules (1 kilojoule = 0.239 kilocalorie).









CHOOSE: INSTEAD OF:

Low-fat cheese

325 kJ & 5 g fat per 30 g

Full-fat cheese

500 kJ & 10 g fat per 30 g

Natural yogurt

140 kJ & 1.3 g fat per 2 tbsp

Sour cream

438 kJ & 11 g fat per 2 tbsp

Salsa

78 kJ & 0 g fat per 2 tbsp

Gravy

190 kJ & 4 g fat per 2 tbsp

Vinaigrette

190 kJ & 4 g fat per tbsp

Mayonnaise

560 kJ & 14 g fat per tbsp

Baked beans

540 kJ & 0 g fat per ½ cup

Bolognaise sauce

500 kJ & 5 g fat per ½ cup

Cottage cheese

200 kJ & 2 g fat per 2 tbsp

Butter

300 kJ & 8 g fat per 2 tbsp

Related Articles:

Potato Power

Potato Power: Top Tips For Storing and Cooking

Weight Loss Recipes: LYONNAISE POTATOES

Weight Loss Recipes: POTATO PUFFS

Weight Loss Recipes: SCALLOPED POTATOES

Weight Loss Recipes: POTATO BLINI WITH SALSA CRUDA

No comments:

Post a Comment