Potatoes are a core part of the British diet, however, along with white carbs (white bread, white pasta, white rice) potatoes are not the healthiest food to have in large amounts on a regular basis. The reason for this is that these foods provide a fast acting spike in sugar levels, not good for people who have diabetic tendencies.
However in moderation these can happily form part of your meals.
MASHED POTATOES
Use older potatoes (not new potatoes), peel and chop into quarters. Boil for 15 - 20 mins until soft through. Drain, then mash, adding a spoonful of butter / margarine and (optional) a splash of milk. This is ready to serve, however it can take other flavours such a wholegrain mustard.
Cold mashed potato can be used to make fishcakes - adding tinned tuna or salmon, made into burger sized cakes then fried. Or mash can be added to the top of a meat or fish pie and grilled (either with grated cheese or without) until browned.
QUICK PRETEND MASH
Instead of potato white beans can be mashed.
Use a tin of white beans (dried beans would need to be pre-cooked until soft). The beans could be butter beans, flageolet beans or any other white beans.
In a small saucepan heat a couple of millimetres of olive oil (not virgin olive oil as that should be used for dressings / dipping only and not for cooking). Add the drained and rinsed beans, salt, pepper, garlic (optional) and lemon juice (optional).Heat through gently and with the spoon start to crush the beans. As the beans warm you will find that they begin to mash down. Serve once mashed.
SWEET POTATO
These are a healthier option to normal potatoes as the sugars in them are broken down more slowly. Cook these in the same way as potatoes to create mash.
Sweet potatoes can also be cut into wedges or chip shaped pieces and, drizzled in a little oil, can be cooked on a baking tray in the oven (200 c) for about 40-45 mins.
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