Perfect roast potatoes

It’s almost impossible to say no to a roast potato - especially ones with the golden brown crispy outside! Getting that perfect crisp on your roast potatoes is an absolute must. We have a foolproof method for roast potatoes that are soft and fluffy on the inside, and salty, crispy and crunchy on the outside. Pairs well with, well, everything! 

Health benefits of the humble potato

If there’s one vegetable that has gotten an unfair wrap it’s the poor potato. But paired with simple ingredients like olive oil, sea salt and a few of your favourite dried herbs it can be a healthy food staple. Potatoes are nutritious - you wouldn't know by looking at their pale, spotty skin - but they are high in vitamins B6, C, iron, calcium, magnesium, potassium and folate.[1]

Keeping their skin on also means they’ll be higher in fibre and antioxidants for maximum health benefits, including a healthier gut and decreased inflammation. 

What makes olive oil healthy?

Rich in monounsaturated fat, including oleic acid, olive oil is resistant to higher heats which makes it perfect to cook with. 

Oleic acid is an anti-inflammatory type of fat that has a range of health benefits. We have all heard about how a Mediterranean-style diet is heart healthy - this is partly thanks to the high olive oil consumption in that region. [2] Oleic acid helps to protect the cardiovascular system and  reduce the risk of infection, and even repair skin. [3] 

Olive oil is also an excellent source of vitamin E, which is another reason why it’s considered so heart healthy. Vitamin E acts as an antioxidant in the body, helping to mop up free radicals that have the potential to cause damage to cells. [4]

Ingredients

• 1 kg potatoes, washed
• ½ teaspoon bicarbonate soda
• 1 tablespoon fine salt
• 1 litre boiling water
• 2-3 tablespoons olive oil
• Large pinch salt flakes for seasoning plus any other seasonings you desire

Instructions

1. Preheat the oven to 220°C fan forced. 
2. Roughly cut the potatoes into large chunks of equal size. 
3. Place in a large saucepan and add in the bicarbonate soda and fine salt.
4. Pour boiling water over the potatoes until submerged and place over high heat. Bring to a boil and simmer for 10-15 minutes, or until a knife easily pierces the potatoes.
5. Drain the potatoes thoroughly and transfer to a bowl. 
6. Shake the potatoes in the bowl to roughen up the outside slightly, then add in the olive oil and salt flakes and toss to coat. 
7. Tip onto a large roasting tray and roast in the centre of the oven for 30-40 minutes, or until the potatoes are crispy and golden on the outside. 
8. If adding spices or dried herbs to your potatoes to flavour (like rosemary or thyme), add them 5 minutes before the potatoes are finished cooking, returning to the oven to allow for the flavours to meld for the final few minutes.

For potatoes that are crispy on the outside and fluffy in the middle, choose a floury variety of potato like sebago or golden delight. For potatoes that are crispy on the outside and firm and creamy in the middle, choose a waxy variety of potato, like a kipfler variety.

Serves 3-4. 

References:

1. EUFIC. Updated March 2010, accessed August 2022 from https://www.eufic.org/en/healthy-living/article/the-goodness-in-potatoes
2. Bloomfield, H.E., et al. (2015). Washington (DC): Department of Veterans Affairs (US). 
3. Sales-Campos, C., et al. (2013). Mini Rev Med Chem, 13(2):201-10. 
4. Harvard School of Public Health. Accessed August 2022 from https://www.hsph.harvard.edu/nutritionsource/vitamin-e/#:~:text=Vitamin%20E%20is%20a%20fat,%E2%80%9D%E2%80%94that%20can%20damage%20cells.