The humble, domesticated potato is believed to have started life in a region of South America, now know as Peru, around 8000 to 5000 BC, however the cultivation of potatoes may date back 10000 years. The first potatoes arrived in Europe, on the Spanish island of Gran Canaria circa 1570, and in Britain between 1588 and 1593. Sir Walter Raleigh, who synonymous with introducing potatoes to Great Britain, reportedly planted them in his garden in Youghal, County Cork, Ireland.
A raw potato is 79% water, 17% carbohydrates (88% is starch), 2% protein, and contains negligible fat. In a portion, a raw potato is a rich source of vitamin B6 and vitamin C (23% and 24% of the Daily Value, respectively), however there are no other vitamins or minerals in significant amounts. The potato is rarely eaten raw because raw potato starch is poorly digested by humans. However when a potato is baked, its contents of vitamin B6 and vitamin C decline notably, while there is little significant change in the amount of other nutrients.
Anyway enough of the nutrition and history lessons, this week’s recipes are Blistered Sweet Potatoes with Herby Tuna, Sweet Potato, Coconut & Lemongrass Soup with Coriander Sambal and Spiced Chicken & Apricot Pastilla.
My first recipe is Blistered Sweet Potatoes with Herby Tuna. Recipe by Esther Clark, courtesy of BBC Good Food Magazine June 2019.
Serves 2, Prep 25mins, Cook 15mins.
2 x Large Sweet Potatoes
½ tbsp x Olive Oil
150g Tuna in Olive Oil, drained
2 tbsp x Pesto
2 tbsp x Greek Yogurt
1 x Lemon, juiced and ½ zested
½ x Small Bunch of Parsley, finely chopped
½ x Small Bunch of Dill, finely chopped, plus extra to serve
1 large x Roasted Red Pepper, finely sliced
¼ x Cucumber, deseeded and cubed
60g x Feta, crumbled
Peppery salad, to serve (optional)
Heat the grill to high. Prick the potatoes with a fork, then microwave on high for 10 mins. Rub with the olive oil and season with salt. Transfer to a baking sheet and grill for 5 mins or until the skin is crisp and blistered.
Tip the tuna into a mixing bowl and combine with the pesto, yogurt, lemon zest, most of the herbs and the roasted pepper, then gently stir in the cucumber, remaining herbs, feta and lemon juice. Season.
Split the sweet potatoes open and fill with the tuna mixture, top with extra dill and serve with salad, if you like.
My second recipe is Sweet Potato, Coconut & Lemongrass Soup with Coriander Sambal. Recipe by Sophie Godwin, courtesy of BBC Good Food magazine March 2019.
Serves 4, Prep 15mins, Cook 30mins.
2 tbsp x Groundnut Oil
4 x Spring Onions, sliced
2 x Large Garlic Cloves, sliced
2 x Lemongrass stalks, outer leaves removed and stalk finely chopped
Finger-sized Piece of Ginger, sliced
900g x Sweet Potatoes, peeled and chopped into small pieces
215ml x Coconut Milk
285ml x Vegetable Stock
1 x Green Chilli, deseeded
1 tsp x Caster Sugar
2 x Limes, juiced
1 x Small Pack of Coriander
Heat the oil in a large pan, then add the spring onions, garlic, lemongrass and three-quarters of the ginger and cook for 2 mins until aromatic, then tip in the sweet potato. Give everything a good mix so the sweet potato is well coated, then add the coconut milk, stock and 500ml water. Bring to the boil, then simmer for around 25 mins until the sweet potato is cooked through.
Meanwhile, tip the remaining ginger, the chilli, sugar, three-quarters of the lime juice and most of the coriander (reserving a few leaves for a garnish) into a food processor and blitz until smooth. Transfer the sambal to a small jug and set aside.
Blitz the soup with a hand blender until smooth, then season to taste with the remaining lime juice and some salt and pepper. Divide the soup between bowls and top with the coriander sambal. Garnish with the reserved coriander leaves.
My final recipe is Spiced Chicken & Apricot Pastilla. Recipe by Cassie Best, courtesy of BBC Good Food Magazine January 2019.
Serves 8, Prep 20mins, Cook 1hr 15mins plus cooling.
2 tbsp x Rapeseed Oil or Vegetable Oil
2 x Onions, halved and sliced
2 x Garlic Cloves, crushed
2 tsp x Ground Cinnamon
2 tsp x Ground Cumin
2 tsp x Ground Coriander
1 tsp x Turmeric
½ tsp x Fennel Seeds
4 x Chicken Legs
500ml x Chicken Stock
1 tbsp x Clear Honey
50g x Ground Almonds
1 x Lemon, zested and ½ juiced
85g x Dried Apricots, quartered
Small Bunch of Parsley, chopped
1 x 270g Pack of Filo Pastry (7 sheets)
75g x Butter, melted
Icing Sugar and Cinnamon, for dusting (optional)
Heat 1 tbsp oil in a large casserole dish and cook the onion and garlic for 8 mins until soft. Add the spices and stir for about 30 seconds until aromatic, then add the chicken. Pour in the chicken stock and season. Cover with a lid and leave to simmer for 45 mins, or until the chicken is tender.
Lift the chicken pieces onto a plate. Add the honey and almonds to the cooking liquid and simmer until thick and reduced by half, then turn off the heat. Meanwhile, finely shred the chicken with two forks, discarding the skin and bones. Return the chicken to the sauce and stir in the lemon zest, apricots and parsley, then leave to cool. Can be chilled for up to two days.
Heat oven to 200C/180C fan/gas 6 with a baking sheet on the middle shelf. Unwrap the pastry, keeping any you’re not working with under a damp tea towel so it doesn’t dry out. Brush a 22-23cm springform or loose-bottomed round tin with a little oil. Push two pastry sheets into the tin to line the base, brushing them with melted butter and leaving a little extra up the sides. Repeat this with two more sheets across the other diameter of the tin so all sides are lined. Patch up any holes or thin patches with another sheet of buttered pastry.
Spoon in the chicken mixture and pat down evenly. Sit another two sheets of pastry on top, brushing the melted butter between the layers again, and scrunching the edges of the pastry around the sides. Brush the top with a little more butter and bake on the heated baking sheet for 30 mins until crisp and golden brown. It’s best eaten warm, so leave to cool for about 30 mins. Dust with a pinch of icing sugar and cinnamon to serve, if you like.