The humble spud suffers a bad reputation. Maligned as being high in calories, their nutritional benefits are often overlooked. In fact, potatoes are relatively low in calories - it's the butter they're served with, or oils they're cooked in that pile on the pounds! Potatoes are a good source of the vitamins B and C, as well as good amounts of potassium, folate, and thiamin. Go on - dig in!

Potato and tomato salsa

Prep time: 10 minutes
Cook time: 5-6 minutes
Serves 4

• 350g new potatoes, cut into 2cm pieces
• 1 red pepper, 1cm diced
• 3 tomatoes, 1cm diced
• 1 bunch spring onions, 1cm sliced
• 1 tbsp extra virgin olive oil
• 1 tbsp lemon juice
• 6 radishes, sliced (optional)


• To garnish: chopped parsley or chives

Place the potatoes in a saucepan and cover with cold water. Bring to the boil and simmer for 5-6 minutes until tender. Drain.

Mix all the remaining ingredients together and stir in the potatoes. Garnish with herbs. Serve with fish, sausages, burgers or chicken.

Summer chicken, orange and potato salad

Prep time: 5 minutes
Cook time: 5-6 minutes
Serves 4

• 500g new potatoes, thickly sliced
• 145g bag watercress, spinach and rocket salad
• 1 orange, segmented
• 2 roast chicken breasts, thinly sliced
• 1/2 bunch spring onions, sliced
• 3 tbsp honey and mustard dressing

Place the potatoes in a saucepan and cover with cold water. Bring to the boil and simmer for 5-6 minutes until tender. Drain and cool.

Place the salad, orange segments, chicken and spring onions in a large serving dish. Add the potatoes and dressing and toss well to combine.

Bombay potato curry

Prep time: 5 minutes
Cook time: 20-25 minutes
Serves 4

• 500g new potatoes, halved
• 1 tbsp oil
• 1 large onion, sliced
• 1 tbsp medium curry powder
• 400g tin chopped tomatoes
• 2 tbsp mango chutney

Place the potatoes in a saucepan and cover with cold water. Bring to the boil and simmer for 15-20 minutes until tender. Drain.

Meanwhile, heat the oil in a frying pan and fry the onion for 3 minutes. Add the curry powder and fry for a further 2 minutes. Stir in the chopped tomatoes, mango chutney and potatoes and cook for 2-3 minutes.

Serve with chicken breast, sausages or pork chops.

Spanish style chorizo and potato tapas

Prep time: 10 minutes
Cook time: 5-6 minutes
Serves 4

• 350g new potatoes, thickly sliced
• 225g Chorizo de Pueblo ring
• 1 red pepper, diced
• 1/2 bunch spring onions, sliced
• 2 tomatoes, diced

Place the potatoes in a saucepan and cover with cold water. Bring to the boil and simmer for 5-6 minutes until tender. Drain.

Meanwhile, remove the skin from the chorizo and slice. Fry in a frying pan with the pepper for 2-3 minutes. Add the spring onions, tomatoes and potatoes and cook for 2-3 minutes.

Mediterranean chicken and potato stir fry

Prep time: 10 minutes
Cook time: 10 minutes
Serves 4

• 350g new potatoes, thickly sliced
• 1 tbsp oil
• 400g chicken breast, cut into thin strips
• 500g sliced vegetables (e.g. courgettes, peppers etc)
• 1 tbsp Worcestershire sauce
• 2 tbsp sun-dried tomato paste

Place the potatoes in a saucepan and cover with cold water. Bring to the boil and simmer for 5-6 minutes until tender. Drain.

Meanwhile, heat the oil in a large frying pan and fry the chicken for 5 minutes, add the vegetables and potatoes and fry for a further 2-3 minutes.

Stir in the Worcestershire sauce and tomato paste and stir fry for 1 minute.

All recipes from Love Potatoes summer recipes. For more information about potatoes, go to www.britishpotatoes.co.uk