Recipes

Ingredients

• 10 waxy Aaron or other Scottish potatoes, scrubbed and diced
• 1 large fresh beetroot, peeled and diced
• 1 handful of fresh or frozen peas
• 1/2 a small red onion, diced
• 1 large carrot, peeled and diced
• 4 tablespoons of mayonnaise or salad cream
• 1/2 teaspoon of sea salt flakes
• 1/2 teaspoon of ground black pepper
• 1 teaspoon of fresh parsley (optional)

Utensils

• Chopping board
• Colander
• Knife
• Large bowl
• Large saucepan
• Medium saucepan
• Slotted spoon
• Small bowl
• Vegetable peeler
• Wooden spoon

Step 1

Using two separate saucepans, one with the beetroot and the other with the potato and carrot. Cover with water and bring to the boil.

Step 2

Boil the beetroot, carrot and potato for 10 minutes or until tender.

Step 3

Halfway through cooking the potatoes and carrots, add the peas to the pot and boil for the remaining time until tender.

Step 4

Once cooked, drain the vegetables well and place into a large bowl.

Step 5

Stir in the chopped onion and parsley if using and season with the salt and pepper to taste.

Step 6

Gently fold in the mayonnaise or salad dressing and leave to cool before serving.

Each portion provides

Energy 883kj 211kcal 10.55%

Fat 15.2g 22%

Saturates 1.2g 6%

Carbohydrates 16.2g 16%

Sugars 4.8g 5%

Salt 0.5g 8%

Protein 2.8g Low

Fibre 2.93g Med

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Vitamin a

Vitamin c

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

B12

Folate

Beneficial resistant starch

Potatoes that have been cooked and then cooled, contain a good amount of resistant starch, which is a form of fibre. Normal starches from foods are broken down into glucose, then absorbed through the small intestine but resistant starch isn't digested by the body, so passes through to the large intestine where it can be broken down by the bacteria in our gut.

Helpful bacteria

Resistant starch is classed as a prebiotic, which means it is used as food for some of the bacteria in our gut. There they break it down and produce beneficial molecules, such as short-chain fatty acids like butyrate. Butyrate is used by the cells of the large intestine for energy, helping to keep them functioning well and healthy.

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