Wholesome Potato Salad

If you love a good traditional potato salad, you will love this recipe!

This is basically my grandma’s potato salad recipe but with a higher quality mayonnaise.

Now, you’ve probably heard that there are bad  fats and good fats, right?

That is exactly why I chose to ditch the canola and soybean oil based mayos and instead opt for one with a nutrient rich oil such as coconut or avocado oil.

^ This right here is what health is all about!

You don’t have to go making dramatic dietary changes to be healthy!

Health is not about diets, cleanses, and restriction.

It’s honestly a lot more about the little things!

Its switching your coffee creamer to one without corn syrup in it, its substituting brown rice for white, its bringing your own lunch to work with you instead of eating out!

You don’t have to say, “Potato salad makes you fat I’m never eating it again!” Instead you can choose to make it yourself with better sourced ingredients!

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Okay! With all that being said, pictured here is all you will need to make the best potato salad ever!

I suggest buying everything organic, especially the potatoes because potatoes tend to have the highest levels of pesticides of any other fruit or veggie!

There can be up to 50 different pesticides found on the skin of one non-organic potato. Check out my post on organic for more info why by clicking here!

Ingredients:

12 small (or 8 medium) red potatoes

1 small onion

4-5 celery stalks

1 whole bunch of green onion

4 hard boiled eggs

1/3 cup mayonnaise

2 tbsp stone ground mustard

Salt and pepper to taste

Instructions:

First begin by hard boiling your eggs.

I usually do this by placing the eggs in a pot and filling it with enough water in order to fully cover all the eggs by about an inch.

Bring the water to a boil and once it is boiling turn off the heat, cover the pot with a lid, and let the eggs sit and cook in the water for about 10 minutes. Once done rinse with cool water and set aside.

After you have your eggs prepared you may begin to chop up the potatoes.

Some recipes have you boil the potatoes first and then chop them up after, but I prefer to chop them first because they cook up faster that way and the skins all stay on nicely.

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Once you have your potatoes all chopped, place them in a pot and cover with water.

Pour 1-2 tbsp’s of salt into the water and then heat it up to a boil. Boil the potatoes uncovered for about 6-10 minutes or until fork tender.

Strain the water out and leave the potatoes to cool completely! 

This is a crucial step in the process because during the time when the potatoes are cooling down, the molecular structure of the starches inside the potato are actually reforming!! (I’ll talk more about this part at the end of the post)

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While the potatoes are cooling begin chopping up the onion, celery and green onion. I prefer to have my veggies chopped up pretty fine, but you can do it however you like!

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Next, get out a mixing bowl and mix together the mayo and mustard.

I chose both of these specific brands because of the simple and high quality ingredients, but you may use what ever brands you like!

I would just suggest to get ones without any added sugars, preservatives, or flavorings and preferably with a high quality oil base such as coconut, olive, avocado, sunflower, or grapeseed oil.

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mayomayo2

Next, after you have mixed together your mayo and mustard of choice, toss in the cooled potatoes and chopped veggies. Mix it around so that everything is evenly coated and season with salt and pepper.

Now that you have everything all mixed up you can start to peel the shells off of the hard boiled eggs and mash them up into little pieces.

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Stir the egg into the potato salad, garnish with some fresh green onion, and voila! You have made some of the most amazing potato salad ever! Place it in the fridge to set for at least 2-3 hours before eating.

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potatooo

This recipe makes about 10 servings, where one serving is about 285 calories.
Per serving there is 6g of protein, 37g carbs, 13g fat, 3g sugar, and 6g fiber.

Speaking of fiber!!!

Remember how I had mentioned above that the potatoes molecular structure is actually changing as they cool? Well its because of that crazy cool process that potato salad can actually be a very healthy dish loaded with prebiotic fibers!

So, lets take a step back for a second to make sense of what I am talking about here and start with fiber and resistant starch.

Fiber includes all of the food that you eat that is indigestible, meaning our bodies lack the required enzymes to break them down.

This includes the pulp and skins of fruits as well as the bran found in whole grains such as brown rice and whole oats.

Incorporating high fiber foods like these in the daily diet are essential for the health of the digestive tract by keeping everything clean and clear. Fiber also plays a very important role in the maintenance of cholesterol levels and the health of colonic microorganisms, also known as “gut bacteria”.

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There is another substance very similar to fiber, but slightly different known as resistant starch.

Resistant starches are also indigestible and so they aid in gut health in the same ways that fiber does. But some of the most fascinating health benefits from resistant starch begin in the colon with gut bacteria!

There are millions of different microorganisms that live in and around your body and collectively these little guys are known as your microbiota. While you have an amazing number of these little creatures living on your face, in you lungs, and on your teeth, the vast majority of them reside in your large intestine.

More and more research is coming out every day about the benefits that these little guys provide for us; it is an incredibly exciting new field of medicine and where we are learning new things about ourselves all the time! Some of the most solid and well researched beneficial interactions that we have with these microbes is involving the metabolism of fibers and resistant starches.

gut-microbiome

Since we are unable to digest fiber and resistant starch our little army of gut bacteria do it for us! Once those indigestible food particles reach the large intestine these little guys get to work! They break down the fibers into a variety of metabolites, including short chain fatty acids (SCFA).

SCFA’s such as butyrate and acetate have shown in numerous studies to have beneficial implications on gut health! The main way in which these SCFA’s work is by reducing inflammation and nourishing the colon cells. This reduction in inflammation has show to help aid those with IBS, Colitis, Crohn’s Disease, Obesity, and Arthritis by promoting a healthy gut and a less irritated immune system.

Dietary-Fiber-SCFAs-and-Mechanisms-of-Gut-Homeostasis

So, how does this relate to potato salad??

When you cook and then cool any root vegetable, as well as some squash, it reforms the starches within the vegetable in a way that makes them indigestible to us! Therefore, they become a resistant starch! Other forms of resistant starch are found in unripe bananas and plantains as well as some whole grains and legumes.

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I hope this was fun and informative to learn about, but regardless you should try out the recipe and let me know what you think! 🙂

 

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