Thai potato and prawn salad

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Recipe thai potato and prawn salad

There are a few different Thai seasonings at the supermarket so try them out.

Serves 2

400g boiling or new potatoes, sliced into chunks
200g king prawns, cooked and peeled
150g bean sprouts
1 orange or yellow capsicum, deseeded and sliced
1-2 tsp Thai seasoning
1 lime
1 Tbsp chopped coriander

Boil the potatoes for 10-15 minutes or until tender. Drain and cool.
Mix together the prawns, bean sprouts and capsicum and stir in the potatoes.
Blend the Thai seasoning with the grated rind from half the lime and the juice of the whole lime.
Add to the mixture.
Serve garnished with coriander.

Nutrition Information Panel

Per Serving [ Serves]
Energy 1138 kJ
Protein 28.1g
Total fat
– saturated fat
– sugars
Fibre 5.2g
Gluten 0g
Sodium 360g
Gluten Free

Potatoes NZ and The Food Show

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Potatoes NZ and The Food Show 



Blog potatoes nz and the food show

This year we were pleased to be part of the Heart Foundation’s Tick Stand at both the Auckland and Wellington Food Shows.  It was a great opportunity to be in front such a large audience with another organisation who is promoting healthier choices. The Heart Foundation Tick programme is making it even easier and quicker for consumers to make healthier food choices such as NZ grown potatoes!

 The Auckland event was held on from Thursday 30th July – Sunday 2nd August and was attended by 35,093.  Potatoes NZ spent some time on Saturday at the Heart Foundation’s Tick Stand sampling Cumin Roast Potatoes.  These were incredibly popular with plenty of people coming back for seconds!

 There was a lot of conversations  about locally grown potatoes and in particular what variety of potatoes is best for particular types of cooking.  So here is a quick guide on choosing the right potato for its end use.

 The Wellington Show was held Friday 4th September – Sunday 6th September with a smaller attendance than previous years with only 13,000 over the 3 days.  The atmosphere at Wellington was more like a Farmer’s Market, with friends catching up over samples, rather than the “shopping & eating” frenzy at Christchurch and Hamilton.



Selaks New Zealand roast day

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Selaks New Zealand Roast Day

Posted by BlogAdmin on July 22nd, 2015



It’s not long to Selaks New Zealand Roast Day, so we think its a great time to start thinking about what type of potatoes you are going to cook with your Roast!  This years event is on Sunday 2nd August.

Roasts are a traditional part of our kiwi upbringing, so what better way to bring our family together this winter to celebrate.

Why not try our Cajun Roast Potatoes with this years roast – /recipes/view/Cajun-roast-potatoes

or even our Lemony Roast Potatoes –  /recipes/view/Lemony-roast-potatoes


Read more here.


Nutrition Resource

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Potatoes NZ Inc. have recently launched a new Potato Nutrition Resource.  This resource is designed so we can spread the word on the nutritional benefits of our humble potato to not only health professionals and foodies, but to the general public too. The resource explains the key nutrients found in the potato and the benefit these have to our bodies.  Did you know that :

  • a healthy body needs a regular source of vitamin C?  Well potatoes are a good source of vitamin C with up to 40% of your Recommended Daily Intake!
  •  that potatoes contain four B Vitamins – B9 Folate, B1 Thiamin, B3 Niacin and B5 Pantothenic Acid?
  • and that potatoes have 602mg of potassium which is more than a banana ?

You can also read about how potatoes play an important part in a balanced diet.  But heres the interesting part.  Did you know  potatoes are a high satiety index food?  This is great news as the higher the satiety index the greater the feeling of fullness for longer.

You may have also heard the term Glycaemic Impact lately?  But do you know what this means? Compared to the glycemic index the advantage of this measure is that glycemic impact is like a nutrient – it has gram units and can be expressed as g/100g of food or g/serving of food, just like other nutrients on a food label.  Potatoes are in fact an excellent source of low-density energy.  This means that the energy from potato comes from carbohydrate (17kJ/g) rather than fat (34kJ/g) and is diluted about eight times with water. The glycaemic impact of potato is easy to manage in a healthy diet. When a cooked potato is left to cool, the starch chains partially join up, and they are digested at a slower rate and have a lower glycaemic impact per weight.  Which means potatoes are a perfect addition to a balanced diet.

#junkfreejune and Potatoes NZ

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#junkfreejune and Potatoes NZ

Posted by BlogAdmin on June 10th, 2015


Potatoes NZ is a proud supporter of Junk Free June.  Junk Free June is this years campaign to raise money for the Cancer Society of New Zealand. Like many charities the Cancer Society relies on donations to fund much needed cancer research and to support people and their families with cancer.

Cancer is New Zealand’s biggest cause of death and most of us has been affected by this disease in some way.  But did you know that most common cancers could be prevented by eating a nutritious diet, being physically active and maintaining a healthy body weight?

June Free June aims to give people freedom by helping people free themselves from the things that have a negative impact on their health and wellbeing, raise social awareness of what healthy choices are, educate people on how to live a healthy lifestyle, and empower people to make positive choices.

The good news is that during 30 days you can create new lifelong healthy habits that can stretch beyond the month of June.  It will be your new normal and a new way of thinking about health. One of the best things we can all do for our health is to eat more fresh foods, more whole foods, and more plant based meals.

Here are some tasty snack ideas to help you out through June!

The Great NZ Food Show 2015

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The Great NZ Food Show 2015



Blog the great nz food show 2


The Great NZ Food Show was held at the Mystery Creek Events Centre in Hamilton from Friday 22nd – Sunday 24th May.  Potatoes NZ was asked by the Heart Foundation Tick Team to join their stand on the Saturday.  While outside the day was windy, grey and pouring with rain.  Inside the show was a hive of activity (along with being warm and dry!) with some visitors making the trip all the way from Gisborne!

This vibrant culinary event was in its second year of showcasing some of the best in food, wine and new innovative products.  Their were celebrity chefs, tastings, gadgets and plenty of artisan, gluten free and organic products.  So plenty to satisfy everyone in the mighty Waikato!

Potatoes NZ showcased the multi-talented potato.  There were Potato Skins and Potato Dip to try (which was a massive hit) along with Lemon Pepper Baked Potatoes.  Hundreds of recipes were handed out to Potato Dip converts along with the new nutrition resource.

It was a great day in the Waikato and we look forward to the next food show in Auckland.

Christchurch Food Show 2015

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Christchurch Food Show 2015

Posted by BlogAdmin on May 24th, 2015



Blog Christchurch food show


2015 was the first year Potatoes NZ has featured at the Christchurch Food Show.  This years event was held from Friday 1st  -Sunday 3rd May.  Potatoes NZ joined The Heart Foundation Tick team on their stand on Saturday morning.  Following on the success of the 2014 Food Show, this was a great chance to connect with our southern friends, communicate the nutritional benefits of potatoes and share some great tasting recipes.  On the stand we were taste testing the crowd pleaser Potato Skins.

Find the Potato Skin recipe here.

St Patricks Day – a good day for eating potatoes.

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St Patricks Day – a good day for eating potatoes.

Posted by BlogAdmin on March 16th, 2015

Blog St Patricks Day


St Patricks Day or the Feast of St Patrick is a cultural and religious celebration on March 17, the traditional death date of St Patrick.  St Patricks Day was made an official Christian feast day in the early 17th century.  The day commemorates St Patrick and the arrival of Christianity in Ireland as well as celebrating the heritage and culture of the Irish in general.  St Patricks day is celebrated around the world and celebrations usually involve public parades and festivals, ceilithe (a traditional gaelic social gathering), and the wearing of green attire and shamrocks.

 According to Otago Uni around 20% of New Zealanders have Irish ancestry (1). And what’s more Irish than a potato?   This week is a great time to celebrate your roots with a series of potato dishes.  However you choose to celebrate St Patricks Day there is a dish to suit.  How about a Potato and Tuna Omelette for breakfast, or   a Potato and Chicken Salad for lunch or even a Potato, Onion and Mozzarella Pizza for dinner.  There are so many opportunities to eat potatoes and get your key nutrients for the day such as vitamin c, fibre and potassium while also celebrating St Patricks Day!

Potatoes and Glycaemic Index – what this really means….

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Potatoes and Glycaemic Index – what this really means…. 

Over the last few years potatoes have got a little bit of a bad reputation as being unhealthy.  So you might be thinking how does the humble potato that has been loved and eaten by many generations of kiwis all of a sudden be “bad” for us?

The glycemic index (GI) is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose level and potatoes have been reported to have a high GI.  However the GI doesn’t take into account the density of the carbohydrate in the food or the amount eaten.  This is where Glycemic impact comes in.  A recent article in the New Zealand Herald explains how this works below:

“The advantage of this measure is that it behaves like a nutrient – it has gram units and can be expressed as g/100g of food or g/serving of food, just like other nutrients on a food label. Potatoes are in fact an excellent source of low-density energy.  This means that the energy we get from potato comes from carbohydrate (17kJ/g) rather than fat (34kJ/g) and is diluted about eight times with water. They are also a good source of vitamin C, a source of potassium and niacin, and if you keep the skin on a source of dietary fibre.  The glycaemic impact of potato is easy to manage in a healthy diet.  When potato is cooked the starch gelatinises and becomes digestible.  But when you cool cooked potato and let it stand for a while the starch chains partially join up, and this slows down the speed they are digested.  So starch in cold cooked potato is digested at a lower rate than in the hot potato, and correspondingly has a lower glycaemic impact per weight.  In addition, the acid in the vinaigrette you add to your potato salad (lemon juice, lime juice, or vinegar) will slow stomach emptying which means the starch does not reach digestion/absorption sites in the small intestine as quickly and the glycaemic impact is less acute. ”

So remember its not the potato, its what you do with it!

Read the full article from the New Zealand Herald here or try one of our tasty potato salad recipes here.

Fuel February with the 5+ A Day Challenge 2015

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Potatoes NZ Inc. is supporting 5+ A Day Charitable Trust with the 5+ A Day Challenge during February 2015.

Do you know how many serves of fruit and vegetables you should be aiming to eat a day?

We should be eating at least five servings of fruit and vegetables every day.  This means at least 2 servings of fruit and 3 servings of vegetables (the amount which fits into the palm of your hand is a handy measure for fruit, e.g. 2 apricots for an adult, 1 for a small child or 1 medium potato or 1/2 cup mashed potato).  But the truth is only 59.3% of males and 72.2% of females are meeting 3 serves of vegetables a day.*

Its important we meet these recommendations as fruit and vegetables (including potatoes) give us a range of vitamins, minerals (think folate, vitamins A, C, potassium and phytochemicals) and fibre.  As most fruit and vegetables (yes potatoes too!) are low in energy and are filling they may also help us in maintaining a healthy weight!

*  NZ Health Survey 2011-2013


The 5+ A Day Challenge – February 2015

When: 1-28 February 2015.
What: Add an extra serving of fruit and vegetables to your day.
Why: To feel great and win fabulous prizes.
About: Visit for inspiration and details on how to enter the 5+ A Day Challenge.
Enter: Like Fredge on and join the 5+ A Day Challenge via the Challenge app. You can also access exclusive competitions, fresh recipes and giveaways.

Make sure you check out our great potatoes recipes and some fun ways to include more potatoes into your diet!