Credit: Honestly Tasty
2 min read
Packed with gut-loving resistant starch, this recipe from Honestly Tasty will keep your microbiome happy until dinner.
We love a good potato here at Strong Women. Baked, roasted, fried, we’re all about those starchy carbs. But did you know that potato salad – ie cooked and cooled potatoes – might be the most gut-healthy way to consume them?
It’s all to do with a type of resistant starch that forms when certain foods are cooled after cooking. Heating carbs like potatoes up causes the existing starch to lose its original structure; once cooled, a new structure is formed. And that new structure is resistant to digestion and leads to a host of health benefits. Resistant starch is a prebiotic that feeds the good bacteria in your gut. It’s also been linked to decreased inflammation which has led scientists to believe that it may play a role in preventing colon cancer and inflammatory bowel disease.
But perhaps most notable is the impact resistant starch has on blood sugar. When cooled, cooked potatoes have less of an impact on our blood sugar, improving insulin sensitivity. They’re also filling, with research showing that resistant starch increases feelings of fullness in women.
In other words, potato salad may just be the perfect lunch option. Serve as a side to a protein-rich main or make it into the main dish.
Ingredients
400g new potatoes
2 tsp wholegrain mustard
2 tbsp white wine vinegar
4 tbsp olive oil
½ red onion, finely chopped
75g Honestly Tasty Garlic & Herb Cheese
50g Honestly Tasty Ched Spread (both available at Holland & Barrett)
3 tbsp vegan mayo
2 tbsp vegan sour cream
¼ lemon, juiced
1 tbsp nutritional yeast
2 garlic gloves
2 spring onions, finely sliced
Crispy fried onions
Method
Boil the potatoes in salted water, until tender to the tip of a knife.
While they’re cooking, mix together all your other ingredients (apart from the crispy onions) and season with salt and pepper.
When the potatoes are cool enough to handle, quarter or cut them into bite-sized chunks if large, and add them to the sauce mixture.
Tip into a dish and scatter with the crispy onions just before serving.
Enjoy solo or as a side.
Recipe and image: Honestly Tasty
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