Nutrition
Potatoes and onions are packed with nutrition, far more than they are given credit for.
Onions
Aside from its notably pungent flavour, onions are a very versatile vegetable for all manner of raw and cooked dishes, and general flavour enhancement.
Nutritional Value/ 100 grams Onions raw
| Water | 89 grams |
| Protein | 1.2 grams |
| Fat | 0.2 grams |
| Carbohydrates | 7.9 grams |
| Vitamin C | 5 milligrams |
| Vitamin E | 0.31milligrams |
| Vitamin A | 10 Micrograms |
| Folate | 17 micrograms |
| Iron | 0.3 milligrams |
| Energy Value K cal | 36 or 150 KJ |
| Vitamin B | 0.33 milligrams |
| Dietary Fibre | 1.4 Grams |
| Niacin | 0.7 milligrams |
How to Store
Store in cool dry place.
How to Cook
Onions can be eaten raw or cooked in countless dishes. Probably the most widely used of all vegetables!
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Potatoes
Rich in carbohydrates, high in vitamin C and high in Potassium, potatoes are a fantastic fuel for our bodies. Potatoes also contain some protein, little or no fat and have almost twice the amount of fibre as the same amount of brown rice.
Nutritional Value /100 grams raw potato
| Vitamin C | 11 milligrams |
| Vitamin B6 | .44 milligrams |
| Carbohydrate | 17.2 grams |
| Thiamin | 0.21 milligrams |
| Folate | 35 micrograms |
| Energy K Cals | 75 |
| Fibre | 1.3 grams |
| Energy Value Kcal per 100g boiled | 72 |
How to Store
Store in a dark, cool place to avoid greening. Keep away from strong smelling foodstuffs. Potatoes packed in polyethene bags should be taken out of the bag as soon as possible.
How to Cook
Potatoes are very versatile. They can be boiled, steamed, baked, roasted, chipped and sautéed.