Summer Potato Salad
This summer-style potato salad looks effortless, but there’s some clever nutrition science happening behind the scenes. Cooking and cooling the potatoes increases resistant starch, which feeds beneficial gut bacteria and helps keep blood sugar steady.
Capers and spring onion add more than flavour, bringing antioxidants and gentle digestive support to the mix (and that briny goodness helps to replenish those electrolytes lost during hot summer days).
Apple cider vinegar slows carbohydrate absorption, while olive oil delivers anti-inflammatory fats that help you feel satisfied. Light, zesty and quietly hardworking, this is the kind of potato salad that loves your gut back and still feels like summer on a plate. Perfect to whip up a batch to eat over the course of a couple of days with grilled fish or your favourite BBQ fare, and a great one to pack in a lunchbox to fill hungry tummies at the beach.
Serves 6-8 as a side.
Summer Potato Salad
4+ Plants
6 large waxy potatoes (Kipfler, Dutch Cream, Desiree, Nicola or baby potatoes are great, but whatever you can get your hands on will still be delicious)
2 spring onions, green and white parts thinly sliced
1 tbsp baby capers, drained
1 tbsp apple cider vinegar
1 tbsp extra virgin olive oil
Good quality salt* and pepper to taste
Instructions
Place the potatoes in a large pot and cover with water. Bring to the boil and simmer for 30-40 minutes (depending on the size of your potatoes) and cook until just tender. Allow to cool.
When the potatoes have cooled, cut into cubes (leave the skin on) and place in a serving bowl. Add the spring onions and capers, drizzle with vinegar and olive oil, and season with salt and pepper.
Stir gently to coat the potatoes with the dressing, and serve.
Add more plants:
Finely diced red onion or capsicum adds colour and freshness
Add in chopped fresh herbs such as chives, parsley or dill (that one’s for Regi… Bree would never).
Sprinkle with Everything Bagel seasoning or Chilli Crunch oil.
Add a dollop of your favourite pesto (basil works, but think rocket, parsley or even coriander pesto!).
Notes:
*Choose a good quality salt such as Maldon salt, Celtic Sea slat or Himalayan rock salt to season your salad as the additional minerals will help to replenish electrolyte stores in your body that you may have lost through sweat.
For a more complete meal, add in some drained canned tuna or white beans for added protein