European and British Cuisine

The Food

The Restaurant – Duck and Waffle, London, UK

Russell’s Snapper Nigiri Sushi

The Sushi

The Fish – Russell’s Snapper (黒星笛鯛)

New Data Show that White Potatoes Increase Intake of Potassium

National Health and Nutrition Examination Survey (NHANES) analysis results suggest that people do not meet dietary recommendations for key nutrients and that consumption of white potatoes increases intake of potassium

Consumption of white potatoes is linked to increased intake of potassium, according to a new study released today at the Experimental Biology 2013 Annual Meeting. For each additional kilocalorie of white potatoes consumed, there was a 1.6 mg increase in potassium intake among adults 19-years-old and older, and a 1.7 mg increase among children and teens from 2 to 18 years of age. Gender, age, race/ethnicity and educational attainment, but not income or body mass index, were also highly predictive of potassium intake.

Potassium is considered a shortfall nutrient of public health concern because 97% of Americans do not have an adequate intake of potassium. Maureen Storey, PhD, co-author of the study and president and CEO of the Alliance for Potato Research and Education (APRE) noted, “Very few Americans get enough potassium, which is a key nutrient that helps control blood pressure. Our study shows that the white potato is a particularly nutrient-rich vegetable that significantly increases potassium intake among adults, teens and children.”

The 2010 Dietary Guidelines Advisory Committee concluded there is considerable evidence demonstrating that higher intake of potassium is associated with lower blood pressure in adults. Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke. Potassium-rich white potatoes, with or without the skin, are naturally free of fat, saturated fat and cholesterol and have little sodium. For example, a small (138 g) skin-on, plain baked potato provides 738 mg potassium and only 128 calories. A large banana (136 g) provides about the same number of calories, but far less potassium (487 mg). Calorie for calorie, the white potato delivers more potassium than bananas.

Even without its skin, the flesh of the white potato is a potassium powerhouse. Just one cup (122 g) of baked potato without the skin provides 477 mg potassium. Storey noted, “The nutrient ‘beauty’ of the white potato is not just skin deep. The flesh alone is also a significant source of key vitamins and minerals, such as potassium.”

Using the most recent data available from NHANES 2009-2010, APRE researchers analyzed the nutrient intakes of children and adults ages 2-4, 5-8, 9-13, 14-18, 19-30, 31-50, 51-70, and 71+ years old. The study authors found that intakes of potassium, dietary fiber, calcium and vitamin D among these groups were all below the recommended daily allowance (RDA) or adequate intake (AI) levels recommended by the Institute of Medicine. These results, said Storey, suggest that children, adolescents and adults do not meet dietary recommendations for key nutrients and that consumption of white potatoes increases intake of potassium.

Source: Alliance for Potato Research & Education (pdf)

Grilled Pork Vietnamese-style


1 lb pork loin, cut into thin slices
10 oz rice noodle, soaked
100 g beansprout
100 g carrot, cut into strips
100 g daikon, cut into strips
100 g cucumber, cut into strips
30 basil leaves
1 star fruit, thinly sliced


1 clove garlic, minced
1 stalk lemon grass, finely chopped
1 tsp five-spice powder
2 tbsp fish sauce
1 tsp sugar
1 tsp sesame oil


1 tsp sugar
6 tbsp hot water
2 tbsp fish sauce
2 tbsp vinegar
1 clove garlic, minced
2 small red chilies, finely chopped


  1. Add marinade to pork. Set aside for 30 minutes.
  2. Cook rice noodles in boiling water according to packing instruction. Remove and cool under cold running water. Drain and set aside.
  3. Mix dressing ingredients in a bowl. Set aside.
  4. Arrange noodles and vegetables in a serving platter. Set aside.
  5. Cook the pork on a preheated grill on both sides until done. Remove to serving platter.
  6. Pour dressing over salad. Toss and serve.

Source: Hong Kong magazine

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