Potatoes can be even healthier and tastier with a few simple tweaks. Discover how cooking and cooling potatoes can enhance gut health!
Understanding Resistant Starch
Cooking and cooling potatoes is a game-changer for your digestion. This technique alters the starch in potatoes, transforming it into prebiotic resistant starch. This type of starch isn't easily digested in the small intestine, making its way to the colon where it becomes food for beneficial gut bacteria. This process, known as retrogradation, can improve your gut health and may even help regulate blood sugar levels, according to the nutrition experts at ZOE.
The ZOE Potato Salad Recipe
This delicious and nutritious healthy potato salad recipe serves four and is packed with ingredients known for boosting gut health. It features not only the standard potatoes but also adds robust flavors and nutrients with peas, artichoke hearts, and spring onions. The dressing uses extra virgin olive oil, which is rich in polyphenols that provide additional health benefits.
### Ingredients Needed:
- 300g new potatoes (approximately eight small potatoes)
- Five spring onions, thinly sliced
- Four tablespoons of extra virgin olive oil
- Juice and zest of one lemon
- One teaspoon Dijon mustard
- 150g (about one cup) frozen peas, defrosted
- 150g (about one cup) small courgettes, sliced
- A handful each of mint, basil, and parsley, finely chopped
- 1/2 jar artichoke hearts, drained
- Three tablespoons capers
- Salt and pepper to taste
### Cooking Instructions:
1. Boil the potatoes in salted water for around 15 minutes or until fork-tender.
2. If you’re preparing this dish the day before, set the potatoes aside to cool. For immediate use, cool them in ice water.
3. In a bowl, mash the defrosted peas using a fork or a potato masher.
4. Add the capers, Dijon mustard, sliced spring onions, chopped herbs, lemon juice, and extra virgin olive oil to the bowl and mix well.
5. Stir in the cooled potatoes and remaining ingredients. Adjust seasoning to your taste with salt and pepper.
6. Serve immediately or store in the fridge for up to five days for meal prep.
### Benefits of Key Ingredients
- Prebiotic Fiber
This healthy potato salad recipe is brimming with prebiotic fiber thanks to ingredients like peas and artichoke hearts, which help nourish the good bacteria in your gut. This improves digestion and overall gut health.
- Extra Virgin Olive Oil
The extra virgin olive oil used in this salad offers more than just flavor. It has numerous health benefits, such as anti-inflammatory properties and a positive impact on heart health. It's also known for aiding in nutrient absorption.
Meal Prep Made Easy
One of the best aspects of this potato salad is its practicality. With a shelf life of up to five days in the refrigerator, it's perfect for easy meal prep ideas. Make a big batch at the start of the week, and you’ll have a nutritious side dish or light meal ready whenever you need it. This is especially beneficial if you have a busy schedule but still want to eat healthy.
### Why This Recipe Stands Out
The ZOE potato salad isn’t just another recipe; it’s a powerhouse of nutrition that can enhance your gut health while being incredibly satisfying. The vibrant mix of flavors from the herbs, the crunch of the spring onions, and the creamy texture from the potatoes make this dish not only beneficial but enjoyable.
Social media users have praised this recipe, sharing comments like “That looks amazing!” and expressing awe at the health knowledge shared by ZOE. It’s clear that this potato salad captures both hearts and taste buds, making it a dish worth trying for health-conscious individuals.
Incorporate this healthy potato salad into your routine to enjoy both its flavors and health benefits. Your gut will thank you for it!
Looking for more gut health recipes? Explore various options that include prebiotic resistant starch and enhance your meal variety while caring for your digestion.