herby potato salad with sauerkraut
Swank up that BBQ salad…
Potatoes often get a bad rep but cooked and cooled potatoes contain something called resistant starch. Resistant starch behaves in a similar way to fibre and cannot be digested in the small intestine. When it reaches your large intestine, bacteria work hard to ferment it and produce short chain fatty acids (aka ‘gut food’ – the stuff your gut microbes love!).
This colourful and gut-friendly potato salad offers a double whammy of fermented deliciousness AND resistant starch.
variety count – 10 (based on 3 different types in the mixed leaf bag)
serves
2 portions
ingredients
500g new potatoes
1 bunch of basil
1 bunch of parsley, chopped
2 handfuls of mixed leaf salad
3 tbsp extra virgin olive oil
1 small garlic clove
120g sauerkraut (try our recipe)
120g frozen peas
6 radishes, sliced
2 spring onions, finely sliced
nutritional information
(per portion)
energy in kcal – 416
fibre – 11g
fat – 20g, and of which saturates 3g
carbohydrates – 44g, and of which sugars 8.7g
protein – 10g
method
- Bring a large pan of salted water to the boil, drop in the basil for 20 seconds, remove with a slotted spoon and set aside to cool. Add the potatoes and cook until tender, add the peas for the final 3 minutes.
- Meanwhile, squeeze any liquid from the basil, then add to a blender along with the oil and garlic. Blitz until you have a vibrant green oil.
- Drain and steam-dry the potatoes and peas. In a mixing bowl, add the potatoes, peas, mixed rocket, spring onions and parsley and toss with the basil oil. Add the sliced radishes.
- Season to taste and serve topped with sauerkraut.
