Importance Score: 30 / 100 🔵
Discover the Gut-Healthy Benefits of Potatoes with This Simple Salad Recipe
Potatoes, a remarkably versatile vegetable enjoyed globally, can be prepared in countless ways. However, a recent nutritional insight suggests a particular cooking method may significantly enhance the health benefits of this staple food, especially for gut health. Experts at ZOE, a science and nutrition company, have unveiled a recipe designed to promote improved gut health and a more balanced blood sugar response for potato enthusiasts by focusing on resistant starch. This healthy potato salad recipe is not only delicious but also packed with prebiotic fibre.
The Secret: Cooling Cooked Potatoes
According to a ZOE culinary expert, the key to unlocking these enhanced benefits lies in cooking and then chilling potatoes. This process, known as retrogradation, converts a portion of the potato’s starch into prebiotic resistant starch. Resistant starch is indigestible by humans but serves as nourishment for beneficial gut bacteria. In a video demonstration featured on ZOE’s official Instagram account, the chef provides step-by-step instructions for preparing a gut-friendly potato salad. This recipe incorporates three key ingredients to further boost the health advantages.
Boosting Gut Health with Key Ingredients
“To maximize gut health advantages, we’ve incorporated additional prebiotic fibre from peas, artichoke hearts, and spring onions,” explains the ZOE cook. “The salad is dressed with polyphenol-rich extra virgin olive oil and an abundance of fresh herbs.”
She further notes, “This dish is a delight for both you and your gut microbiome, and it could well be one of the most healthful ways to savour potatoes.”
Healthy Potato Salad Recipe
Serves: 4
Ingredients:
- 300g new potatoes (approximately eight small potatoes)
- 5 spring onions, thinly sliced
- 4 tbsp extra virgin olive oil
- Juice and zest of 1 lemon
- 1 tsp Dijon mustard
- 150g/1 cup frozen peas, defrosted
- 150g/1 cup small courgettes, sliced
- A handful each of fresh mint, basil, and parsley, finely chopped
- 1/2 jar artichoke hearts, drained
- 3 tbsp capers
- Salt and pepper to taste
Method:
- Boil the potatoes in salted water for about 15 minutes, or until they are easily pierced with a fork.
- For optimal resistant starch formation, cook potatoes a day ahead and allow to cool completely. If preparing immediately, cool potatoes quickly in ice water after boiling.
- In a mixing bowl, lightly mash the defrosted peas using a fork or potato masher.
- Add capers, Dijon mustard, sliced spring onions, chopped fresh herbs, lemon juice, and olive oil to the mashed peas.
- Stir all ingredients to thoroughly combine.
- Gently fold in the remaining ingredients: cooled potatoes, sliced courgettes, and artichoke hearts, stirring to incorporate.
- Taste and adjust seasoning with salt and pepper as needed to your preference.
- Serve immediately or refrigerate for up to five days. This salad makes a nutritious and satisfying meal or side dish.
Recipe Reception
The recipe quickly garnered enthusiastic responses in the comments section, with many viewers expressing admiration for its appealing nature. One Instagram user commented, “That looks amazing!”
Another user expressed their newfound knowledge, stating, “You guys just keep amazing me over and over again with knowledge!! Didn’t know this one about potatoes.”
Further praise included comments like: “This looks totally delicious!!” and “Superb information. Thank you. The recipe looks fab too.”