Potatoes are a very good resource of vitamin C and potassium and have been wrongly accused for many years of being a high-calorie food.

One medium baked potato contains only 110 calories and has no fat. Look for plump and firm potatoes.

Avoid those that are green or have started to shrivel or sprout. All peas are a good source of vitamin A, vitamin C, thiamine, folate, iron and phosphorus. Green peas are second only to lima beans as a fresh vegetable source of protein.

Frozen peas retain their colour, flavour and nutrients better than canned peas and are lower in sodium. Spinach is a good source of vitamins A and C, iron and calcium.

Potato and Spinach Curry (Kora)

Serves 4 people
Ingredients:
Four Medium organic potatoes
Half pound of spinach bunch
One half inch piece of ginger (cut into small pieces)
One half hot green pepper chopped
One half teaspoon of Mustard seed
One half teaspoon of Cumin seed
One tablespoon organic olive oil HEB or 6 syns
Celtic sea salt to taste
Pinch of turmeric
One quarter cup of water to boil and cook the potatoes

1. Wash the potatoes and cut into one half inch size pieces.
2. Wash the spinach well before cutting. Cut the spinach into small pieces along with the stems.
3. In a pan, cook the spinach in a small amount of water for ten minutes and keep aside.
4. In a separate pan, heat the olive oil on medium heat.
5. When the oil is hot, add mustard seeds and cumin seeds.
6. When the mustard seeds start to pop, add ginger and green pepper pieces.
7. Add the potato pieces, salt, turmeric and water. Cook for fifteen minutes and mix well.
8. Add the cooked spinach. Mix well and cook for two minutes. Cover.
This curry can be eaten rice.

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Potato and Onion Curry (Kora)
Serves 4 people
Ingredients:
Four medium sized potatoes
Two medium sized onions (cut into lengthwise strips)
One half inch piece of ginger (Cut into small pieces)
One half piece of green pepper (chopped)
1 tablespoon of olive oil HEB or 6 syns
One half teaspoon of mustard seeds
Celtic sea salt to taste
One eighth teaspoon of turmeric
Coriander(3-4 stems)

1. Cut each potato into half. Boil the potatoes in three cups of water. Make sure the potatoes are covered with water.
2. Boil for fifteen minutes.
3. Check if the potatoes are cooked.
4. Remove the water. Let it cool. Remove the potato skin. Then cut the potatoes into one half inch size pieces.
5. Heat the olive oil on medium heat in a pan.
6. Add the mustard seed and the onions. Fry the onions until they are golden brown.
7. Add the chopped green pepper and ginger. Fry slightly then add the potatoes, salt and turmeric. Mix em well.
8. Cook for one minute.
9. Add the cioriander, mix well and cover.
This curry can be eaten with rice. for a free meal
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Potatoes Peas and Tomato Curry (Kora)
Serving: 4 people

Ingredients:
Two medium potatoes (wash, remove the skin and cut into one half inch pieces)
Two medium sized ripe tomatoes (cut into small pieces)
Half cup of green peas
One half teaspoon mustard seeds
One half teaspoon cumin seeds
Celtic sea salt to taste
Pinch of turmeric
Coriander: three-four stems
Optional: one eighth teaspoon of garam masala (can purchase from Indian grocery stores)
1 tbs oil HEB or 6 syns

Recipe:
1. Heat the oil on medium heat. Add mustard seed