Today I want to share the recipe for my French potato salad, another lovely summer dish! Potato is a crop that grows all over the world that has many health benefits that should be highlighted more. One of the many good properties of the potato is its high content of resistant starch. Resistant starch is like food for the good bacteria so that they can establish themselves, i.e. prebiotics.
Resistant starch cannot be broken down in the small intestine, but is instead fermented in the large intestine where short-chain fatty acids are produced. These fatty acids are good because they partly provide an energy source for our good bacteria, but also inhibit the growth of pathogens by making the environment acidic for them.
The amount of resistant starch in a potato increases when it is refrigerated, so I recommend that in this recipe you use potatoes that you have stored in the refrigerator, together with your fresh skin care from Skinome of course!
RECIPE (3-4 servings)
Salad ingredients
- 500g small potatoes
- 50g capers (drained weight)
- 10-15 cocktail capers, without stems and cut in half
- 5 radishes, thinly sliced
- 2 fresh red onions (otherwise a small regular one), thinly sliced
- 1-2 handfuls of sugar snap peas, thinly sliced
- 2-3 handfuls of fine leaf lettuce
Voluntarily
- Dried fresh chive flowers for garnish
The dressing
- 1-2 heaped tablespoons Dijon mustard
- 2 tablespoons of red wine vinegar
- 2 tablespoons cold-pressed olive oil
- 1 teaspoon of honey
- Salt and pepper
Voluntarily
- ½ tablespoon dried shallots
Cooking
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This step can be advantageously done the day before in order to have time to cool down the potatoes and thus, as we have now learned, increase the amount of resistant starch. Start by peeling the potatoes. Then boil salted water in a large saucepan. When the water boils, add the potatoes and cook covered. I like when the potatoes are a little "al dente" and then I usually think they are perfect when they start to float to the surface. Otherwise, just feel with a potato stick, the cooking time depends entirely on the size of the potatoes. Let the potatoes cool and put them in the fridge.
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Cut the cooled potatoes in half and put them in a bowl together with the capers, radishes, red onion, sugar snap peas and lettuce.
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Make a dressing by mixing the mustard and red wine vinegar with a spoon. Then stir in the olive oil, rather too little than too much. Season with salt, pepper, honey and the dried shallots. Taste and remember that you want it to have a fairly concentrated taste of dijon mustard and vinegar as the dressing will be diluted when mixed into the salad.
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Then massage the dressing into the potato salad, top with chive flowers and serve for a summer barbecue dinner or eat as is.
The recipe was developed by Anna Gardell (@Eatingnaked)
Sources
Paturi, G., Nyanhanda, T., Butts, C., Herath, T., Monro, J., & Ansell, J. (2012). Effects of Potato Fiber and Potato-Resistant Starch on Biomarkers of Colonic Health in Rats Fed Diets Containing Red Meat. Journal Of Food Science, 77(10), H216-H223. doi: 10.1111/j.1750-3841.2012.02911.x
Klingbeil, E., Cawthon, C., Kirkland, R., & de La Serre, C. (2019). Potato-Resistant Starch Supplementation Improves Microbiota Dysbiosis, Inflammation, and Gut–Brain Signaling in High Fat-Fed Rats. Nutrients, 11(11), 2710. doi: 10.3390/nu11112710
Resistant starch - British Nutrition Foundation
https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/resistant-starch.html
