With the right recipe, potatoes can be healthy

Maggie Luk asks: 'Could you please tell me any healthy recipes made with potatoes that aren't laden with mayonnaise?'

Wynnie says: Many of us think potatoes are high in carbs, fattening and an unhealthy food choice. If eaten deep-fried as crisps or French fries, or laden with oil, butter, cream or sour cream, potatoes can be a potential health hazard. However, the humble boiled or baked potato is a nutritious, low-calorie food.

Potatoes are a good source of carbohydrates, which provide us with energy. Also, they have a high fibre content: a baked potato provides almost 12 per cent of our daily requirement of this nutrient. Fibre helps maintain a healthy digestive system, prevents constipation and lowers the chances of developing colon cancer.

In addition, potatoes are a good source of vitamins and minerals such as folate, vitamin B6, potassium and copper. Vitamin B6 produces the hormone adrenaline, which helps us to deal with stress, and neurotransmitters such as serotonin and dopamine. These neurotransmitters help us to regulate our mood. Folate and copper are essential nutrients required for the production of healthy blood cells, while potassium is important for the proper functioning of all cells and organs in the body.

Potato salad

This is an alternative to the mayo-laden potato salad you often see in salad bars. This lighter version is great to take along on a picnic. You can make your own variations by adding different vegetables such as chopped red peppers, green onions, tomatoes, celery and olives. If you use small new potatoes, you won't even need to peel them.