Potatoes have been given a bad reputation because they are considered high in carbs and low in nutrition but it is a reputation that needs to be corrected. Here are some facts about potatoes you need to consider before avoiding them.

  • The whole potato is nutritious, skin and all.
  • Without added ingredients, a typical potato only has 110 calories but they can be bland, hence we dress them up with stuffings, oils and dairy. It is the added toppings that give them a high caloric value.
  • In an average potato, there is roughly 2 grams of fibre, something our bodies never seem to have enough of.
  • Potatoes are a good source of Vitamin B6 providing about 10% of our daily recommended requirement. B6 plays a role in converting food to energy and it helps us metabolize fats and proteins.
  • A potato provides us with 600 milligrams of potassium, more than a banana. Potassium is needed to help us maintain normal blood pressure and a nutrient a lot of the population lacks.
  • Potatoes provide us with 6% of the recommended daily value of iron. Without enough iron, we can feel tired and fatigued because it is needed to transport oxygen throughout our bodies.
  • About 45% of your daily vitamin C requirement can be found in one potato. Vitamin C is an antioxidant and also aids in the production of anti-stress hormones. It can also reduce the symptoms of asthma, cancer and infections while boosting your immune system.


So, you see, potatoes are a great vegetable and with all the different methods to prepare them, they belong in your diet plan. One thing I cannot stress enough is the importance of buying organic potatoes to avoid all the chemicals used in non-organic farming. If the cost of organic potatoes puts you off, Spud carries imperfect organic potatoes at a great price.


We love potatoes and I use them in so many different recipes but one of my favourite dishes is just plain roasted potatoes.


Here’s how I do it for 2 people:

4-5 medium potatoes, scrubbed well.

3 T. Avocado Oil

2 Tsp. Smoked or regular sea salt


Cut out any parts that are questionable; deep bruises, decay etc.

Cut potatoes in quarters and gently boil or steam for about 20 minutes.

Drain well. In a bowl, toss potatoes with oil and salt until evenly coated.

Spread in a baking dish and bake in the oven at 400F for about 45 minutes turning once or twice to ensure they are evenly browned.

This same process can be used for sweet potatoes though the precooking is unnecessary. Just toss cut up sweet potatoes in avocado oil and salt and bake for 45 minutes. Enjoy!





Susan Hollingshead

Susan is our resident vegan. She’s been a vegetarian for 20 years, and a vegan for 4. She has researched both lifestyles extensively and is constantly exploring new recipes, add her own twist. She is a long time Spud customer, and now our very own resident vegan blogger!

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