Today I want to share the recipe for my French potato salad, another lovely summer dish! Potatoes are 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 in order for them to establish themselves, that is, prebiotics.
Resistant starch cannot be broken down into the small intestine, but is instead fermented in the large intestine where short-chain fatty acids are produced. These fatty acids are good as they are partly an energy source for our good bacteria but also inhibit the growth of pathogens by making the environment acid for them.
The amount of resistant starch in a potato increases when it is refrigerated, so in this recipe I recommend using potatoes that you have stored in the refrigerator, along with your fresh skin care from Skinome of course!
RECIPE (3-4 servings)
Ingredients salad
- 500g small potatoes
- 50g capers (drained weight)
- 10-15 cocktail cavaly, without stem and cut In half
- 5 radishes, thinly sliced
- 2 fresh red onions (otherwise a small ordinary), thinly sliced
- 1-2 handfuls of sugar peas, thinly cut
- 2-3 handfuls finely leafed salad
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- Dried fresh chives flowers for garnish
Dressing
- 1-2 raw tablespoons dijon mustard
- 2 tablespoons red wine vinegar
- 2 tablespoons cold-pressed olive oil
- 1 teaspoon honey
- Salt and pepper
voluntarily
- 1/2 tablespoon dried shallots
Cooking
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This step can be done the day before to cool the potatoes and thus, as we have now learned, increase the amount of resistant starch. Start by polishing the potatoes. Then bring salted water to the boil in a spacious saucepan. When the water boils, put in the potatoes and boil it under a lid. I like it when the potatoes are a bit "al dente" and then I usually think they are perfect when they start to float to the surface. Otherwise, just feel with 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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Halve the chilled potatoes and put it in a bowl along with the capers, radishes, red onion, sugar peas and salad.
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Make a dressing by spooning together the mustard and red wine vinegar. Then stir in the olive oil, rather than too much. Season with salt, pepper, honey and the dried shallots. Taste and keep in mind that you want it to have a fairly concentrated taste of dijon mustard and vinegar as the dressing will be diluted when mixed out in the salad.
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Then massage the dressing into the potato salad, top with chives flowers and serve for the summer barbecue dinner or eat as it 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
