They are free on both and make lovely wedges, soups, or baked like a jacket potato. The only note is that they don't take as long as regular potatoes to bake and bake up soggy in foil!!
They also make nice mash (at home at thanksgiving we mash with a bit of spread and a bit of cinnamon and sprinkle tiny marshmallows on top and grill until golden and melted) ummmmmm, sounds weird, but it's lovely, but I digress.
For the wedges leave the skin on and if you have the HE B, a tsp of olive oil (1/3 HE B) carmelises them and makes them gorgeous!!
Also nice to chop them up and roast them with other veggies.
x
Steph