Potatoes and onions are packed with nutrition, far more than they are given credit for.



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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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.