Potatoes are arguably one of the most versatile vegetables that exist. While there are numerous ways to consume the staple food, there might be one particular method that makes eating potatoes healthier. Science and nutrition firm ZOE recently shared a recipe that will leave potato fans with a better gut health, in addition to a smaller blood sugar response.
Firstly, it is recommended to cook and then cool potatoes. “This is because of a process called retrogradation which transforms some of the potato starch into prebiotic resistant starch which you can’t digest but your gut bacteria can,” a Zoe cook informs. In a video uploaded to Zoe’s official Instagram page, the cook reveals step-by-step instructions to create a gut-healthy-friendly potato salad, with three ingredients that elevate the health benefits of potatoes.
“For even more gut health benefits, we’ve added extra prebiotic fibre from peas, artichoke hearts, and spring onions and dressed that with polyphenol packed extra virgin olive oil and plenty of fresh herbs,” the cook explains.
She adds: “It’s a feast for you and your gut microbes and it might just be one of the healthiest ways to enjoy potatoes.”
Healthy potato salad recipe – serves four people
Ingredients
300g new potatoes (around eight small potatoes)
Five spring onions, thinly sliced
Four tbsp extra virgin olive oil
juice and zest of 1 lemon
One tsp dijon mustard
150g/One cup frozen peas, defrosted
150g/One cup small courgettes, sliced
A handful each of mint, basil and parsley, finely chopped
1/2 a jar artichoke hearts, drained
Three tbsp capers
Salt and pepper to taste
Method
Boil the potatoes in salted water for around 15 minutes or until fork tender.
If you’re doing this the day before, set aside to cool. If you’re using the potatoes right away, cool in ice water.
Add the peas to a bowl and mash with a fork or potato masher then add in the capers, dijon, spring onions, herbs, lemon juice and olive oil.
Stir to combine then add in the remaining ingredients and stir again. Check the seasoning and adjust to your taste.
Serve as is or store in the fridge for up to five days.
The recipe had viewers flocking in comments, eagerly praising its mouth-watering allure as an Instagram user wrote: “That looks amazing!”
Someone else penned: “You guys just keep amazing me over and over again with knowledge!! Didn’t know this one about potatoes.”
Another person exclaimed: “This looks totally delicious!!”
A separate individual chimed in: “Superb information. Thank you. The recipe looks fab too”
