Seasonal Spuds Logo

The health benefits of potatoes and 5 easy recipes

By Luke Willcox – New product development team

Potatoes tend to be amongst the first foods we slash when we start a new diet, but don’t let the low-carb craze of recent years scare you off this surprisingly nutritious food.

Are potatoes good for you?

Deep fried or escorted with overly-generous helpings of fats such as butter and cheese as they often are, a potato-rich diet won’t help to bring out the beach body anytime soon; but eliminate the fatty accompaniments and the deep-fat fryer and you’ll find an exceptionally healthy, low calorie, fibre-rich food packed with vitamins. A cooked new potato contains only 26 calories, and a full baked potato with the skin left on will provide you with 12% of your recommended fibre intake whilst at the same time delivering a healthy dose of potassium, copper, vitamin C and stress-reducing vitamin B6.

As well as nutrients, the potato is full of surprises, with new discoveries being revealed every year. Molecules known as kukoamines, which were previously found only in goji berries used in Chinese medicinal tea, are believed to help lower blood pressure and have now been identified by the Institute of Food Research as being in abundant supply in the everyday potato.

So don’t be quick to dismiss this gluten free, nutrient-rich superfood that boasts levels of phenolic content (including flavonoids that help protect against respiratory problems, cardiovascular disease, and certain cancers) to rival broccoli, spinach and brussel sprouts.

You might have said ‘see ya later’ to the taters in the misguided belief that filling meant fattening, but maybe it’s time to ask yourself if you were too hard on them? Cheap and nutritious; why not rediscover just how much good can be found in the spud?

Here’s a list of some healthy, delicious, and easy-to-make potato recipes to help you rekindle an old flame and welcome the potato back to your table.

5 easy potato recipes to try tonight

Russian salad

The Russian approach to potato salad is delicious, healthy and versatile. Traditionally made with tuna, you can easily pick and choose which ingredients you want, and can add whatever you like.

Shredded chicken with Cornish new potatoes and spring greens

This family favourite is packed with greens and can be made on an extremely modest budget. 

Classic chunky fish cakes

Creamy yet creamless, these fresh fishcakes are simple to prepare and great for the freezer. 

Silky smooth potato, ham, spring onion and chive soup

Another dish that nips the craving for cream in the bud without the guilt – at only 196 calories per serving it’s not a dish you need to punish yourself for enjoying. 

Saag Aloo

Get exotic with this authentic Indian potato dish seasoned with black mustard seeds, grated ginger and turmeric. Great as a side dish to other curries, or on its own with a few slices of fluffy naan bread. 

Check out our recipes!

Sweet Potato Truffles
layer

Sweet Potato Truffles

Perfect for Valentine's Day, our sweet potato truffles are easy to make and are the perfect dessert for a romantic two or three course meal.
layer

Vegan spiral sweet potato bake

Set in a mesmerising ringed pattern, this vegan sweet potato bake is simple to make, eye-catching and tastes as good as it looks.
Vegan sweet potato and bean chilli
layer

Easy vegan chilli

Fresh and healthy, this sweet potato chilli is packed full of flavour and makes the perfect dinner or lunch.
layer

Corned beef cheesy filled potato cakes

This deliciously cheesy recipe will be a treat to your tastebuds - a perfect bite for all the family.
Vegan couscous salad with sweet potato
layer

Vegan couscous salad with sweet potato

This recipe is the perfect mix of sweet and savoury and it's super easy!
Masaman curry, using Cornish new potatoes.
layer

Vegan massaman curry

This smooth yet spicy vegan curry packs a tasty punch. It's filled with New potatoes and peanuts and is the perfect mid-week meal.
asian style vegan stir-fry potatoes
layer

Asian-Style Vegan Stir-fry Potatoes

This asian-inspired dish proves just how versatile potatoes can be.
Vegan potato curry with aubergine and pomegranate
layer

Vegan potato curry

Here's a delicious vegan curry that incorporates some exquisite flavours and spices.
Halloween sweet potato biscuits on plate
layer

Spooktacular sweet potato biscuits

Make a batch of these simple and spooky sweet potato biscuits and get creative with your icing. These scary bites are perfect for a Halloween party.
potato stuffed portobello mushrooms
layer

Stuffed Portobello Mushrooms

Here’s a delicious and filling vegetarian snack, ideal for impressing friends or family. Perfect for fans of rich earthy tastes.
Sweet potato pumpkin cupcakes on stand
layer

Sweet potato cupcakes

Bake up a batch of these eye-catching Halloween sweet potato cupcakes with cute pumpkin decorations. Ideal for a party buffet or a seasonal sweet treat.
layer

New Potatoes en Papillote

These steamer parcels will keep all the flavour and goodness inside.

Related Articles

Potato salad wild garlic pesto

A guide to seasonal vegetables

Posted: December 13, 2022

Our maincrop potatoes grow through the summer and are harvested in the late summer and autumn.You...
Easy breakfast potato cakes

Easy leftover mashed potato recipe ideas

Posted: December 23, 2022

Cooking a Sunday dinner or a mid-week roast for the family can often leave you making too many sp...
crushed mini potatoes

A potato for every occasion

Posted: January 3, 2023

People often ask us to explain about different types or varieties of potatoes and why they’re goo...
Potato salad wild garlic pesto

A guide to seasonal vegetables

Posted: December 13, 2022

Our maincrop potatoes grow through the summer and are harvested in the late summer and autumn.You...
Easy breakfast potato cakes

Easy leftover mashed potato recipe ideas

Posted: December 23, 2022

Cooking a Sunday dinner or a mid-week roast for the family can often leave you making too many sp...
crushed mini potatoes

A potato for every occasion

Posted: January 3, 2023

People often ask us to explain about different types or varieties of potatoes and why they’re goo...

Join our mailing list

For all our latest recipes straight to your inbox, plus giveaways, latest news and more!