Potatoes provide vitamin C, folate, potassium, antioxidants and fibre. It’s best not to peel potatoes as this reduces the fibre and antioxidant content.
Wilcox marketing manager Dean Langrell-Read explains the beauty of the Agria potato.
Why does Agria make the perfect roasting potato? Agria is what we refer to as a fluffy or floury potato, which means it is high in starch and low in water content, compared to other potatoes. When you cook it, the water in the potato breaks down the cells, making the texture light and fluffy.
How many potatoes do Kiwis eat each year? Approximately 125,000 tonnes of potatoes are consumed fresh by New Zealanders a year. This equates to about 26kg per capita – that’s a lot of potatoes (excluding hot chips or crisps too)!
The orange colour in carrots is from the high amount of beta-carotene, which our bodies convert to vitamin A, important for healthy sight and immunity. The beta-carotene is more readily absorbed when carrots are cooked, grated or pureed, and in the presence of a little fat. But don’t discount raw carrots, as they’re higher in another healthy compound, falcarinol.
Healthy Food Guide spoke to Pypers Produce director Brendan Hamilton, based in Invercargill, about the carrots he grows. Pypers Produce supplies 5000 tonnes for the South Island domestic market, and 5000 tonnes for the overseas export market.
What conditions are best for growing carrots? Good soil with no clods or stones.
What are the main growing areas? Southland, Canterbury, Ohakune and Pukekohe.
What’s the main question people ask you about carrots? The main question is why are Southland carrots so sweet? This is because we grow them in a colder climate, meaning they take longer to mature, enabling them to sweeten.
What’s your number one tip when it comes to growing carrots? Keep them weed free and watered in dry spells.
Do carrots really make you see in the dark? I don’t think it has been proven that carrots make you see in the dark, I’m pretty sure this was an old wives’ tale to make kids eat them. For my grandkids, I still use this saying, but add in ‘their grandad’s carrots!’
Cauliflower is a good source of vitamins C and B6, as well as fibre. When eating our colourful vegetables, don’t forget white vegetables too, as the majority of flavonoids (a group of beneficial phytonutrients) are not coloured. Cauliflower can be steamed, boiled, roasted, stir-fried, and even made into cauliflower rice. You can also turn this popular vegetable into cauliflower ‘steaks’, by slicing, then covering with your favourite herbs and spices, and baking until golden brown.
Fresh this month
(Harvested in New Zealand gardens in July)
Vegetables: Broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celeriac, celery, fennel, Jerusalem artichokes, kale, kumara, leeks, parsnips, radishes, silver beet, spinach, swedes, turnips
Herbs: Chives, marjoram, mint, oregano, parsley, rosemary, sage, thyme
Fruit: Grapefruit, kiwifruit, lemons, limes, mandarins, olives, oranges, tangerines
Article sources and references
- Brandt K et al. 2004. Health promoting compounds in vegetables and fruits: A systematic approach for identifying plant components with impact on human health. Trends in Food Science & Technology 15:384-93https://www.sciencedirect.com/science/article/abs/pii/S092422440400007X
- Hansen SL et al. 2003. Bioactivity of falcarinol and the influence of processing and storage on its content in carrots (Daucus carota L). Journal of the Science of Food and Agriculture 83:1010-7https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.1442
- Hedren E et al. 2002. Estimation of carotenoid accessibility from carrots determined by an in vitro digestion method. European Journal of Clinical Nutrition 56:425-430https://www.ncbi.nlm.nih.gov/pubmed/12001013
- Larsen MK, Christensen LP, Vach W et al. 2005. Inhibitory effects of feeding with carrots or (-)-falcarinol on development of azoxymethane-induced preneoplastic lesions in the rat colon. Journal of Agricultural & Food Chemistry 53:1823-7https://www.ncbi.nlm.nih.gov/pubmed/15740080
- Weaver C & Marr ET. 2013. White vegetables: A forgotten source of nutrients: Purdue roundtable executive summary. Advances in Nutrition 4:S318-26https://www.ncbi.nlm.nih.gov/pubmed/23674800