Prebiotic Red Potato Salad Recipe
This red potato salad is a delicious and healthy recipe that would be a hit at any potluck, picnic, or party.
It tastes so good that my 8-year-old son made me a first place blue ribbon for it out of construction paper.
This son will normally not eat any potato salad from a restaurant or store, but he asked for many bowls of this potato salad while proclaiming it the best ever.
Prebiotic Potato Benefits
I love homemade potato salad, because in addition to being tasty, it’s also a great source of prebiotics which help to nourish a healthy gut microbiome.
Cooked and cooled potatoes are a great source of resistant starch which is a prebiotic that helps to feed the good bacteria in our digestive tract.
When potatoes are cooked, and then cooled, the starch in them turns into resistant starch that is not digested in the small intestine, but instead stays intact until it gets to the large intestine where it provides a great fertilizer for the gut microbiome.
While eating probiotic foods that have good bacteria in them can increase the good bacteria in your gut, eating prebiotic foods that provide nourishment to the healthy gut flora is also essential.
The best way to get the gut healthy benefits of potatoes, is to find ways to enjoy them in which they are cooked, cooled, and then not reheated, so the regular starch turns into resistant starch.
You can eat this potato salad warm, immediately after preparing, but if you cool it in the refrigerator first, you will make it a super gut-healthy dish.
As always, I highly recommend that you use organic ingredients, as much as possible.
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Red Potato Salad Recipe
Ingredients
5 lbs. red potatoes
4 celery stalks
1 c. red onion
1 c. mayonnaise
1/4 c. lemon juice
1/8 c. spicy brown mustard
1 tsp. salt, plus more for the boiling water
1/8 tsp. black pepper
1/3 c. Italian parsley, plus more for garnish
Directions
Fill a large pot with water and bring to a boil. Add salt liberally to the water.
Peel and chop the potatoes into small cubes, no bigger than 1 inch.
Some people do not peel red potatoes, but I prefer my potato salad without peels in it. I place the chopped potatoes in a large bowl of cold water next to my cutting board to keep them from discoloring while preparing them all. This way I can put all of the prepared raw potatoes into the boiling water at the same time to ensure even cooking.
Drain the raw potatoes from the bowl of cold water and then add them all at once to the pot of boiling salted water.
Simmer for 8 to 12 minutes, until soft all the way through but still firm.
Finely chop the celery stalks, both lengthwise and across. I like them to be tiny little chunks of crispiness mixed into the salad, not as big u-shaped celery pieces.
Chop the red onion into small pieces.
Combine the mayonnaise, spicy brown mustard, fresh squeezed lemon juice, salt and pepper together in a small bowl.
Drain the cooked potatoes and place into a large bowl.
Add the chopped celery, red onion, and dressing to the potatoes and mix together.
Add the chopped parsley to the salad and mix together.
Taste and add more salt and pepper if desired to adjust to your taste.
Serve warm or cold, garnish with more chopped parsley if desired.
Put into the refrigerator within 2 hours of preparing the potato salad. Stored in the fridge it will stay fresh for at least 3 days.
Enjoy!
