Forget what you heard about the humble spud being bad for you, because potato might just be the ultimate poor mans superfood. Being a super source of prebiotic goodness, it is a great and cheap ingredient to use in your daily cooking, especially for anyone suffering with and imbalance in digestive bacteria, or IBS.
Over past few years potatoes have gotten a bit bad rep among health seekers. As a higher sugar, more starchy veg than many of its root companions, it is one of the first natural ingredients that has been kicked to the curb. Cauli mash, sweet potato and even celeriac as often found used in its place, usually (and in my opinion) less effectively replacing some of the best family faves with so called ‘better’ alternatives.
Having been a sucker for roast spuds since a tiny tot, it has always been one of my favourites. Not only are they super versatile, cheap and delicious, but they are also an amazing source of vitamin B6, potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid prebiotics – basically food that feeds the good bacteria in our large intestine (as a result of the fiber)
To highlight this wonderous veg, which we grow so well in the UK, I wanted to bring to you one of the most simple, foolproof, yet downright delicious potato salads which you can eat, make and share over the summer. It is created as part of Sainsbury’s little twists campaign – aimed at jazzing up popular dishes simply.
For me this is the perfect picnic, barbecue or roast dinner accompaniment. As it is equally good either hot or cold, I certainly recommend you opt to make a big batch, so any leftovers can be enjoyed as easy lunches, perhaps piled high with a little additional cherry tomatoes, rocket and a couple of boiled eggs… or dolloped with houmous. However you fancy it.
Potato Salad with Feta and Olives
In this recipe I prefer to use salad/spring onions in place of shallots as I find them easier to digest raw. If however you want a more punchy tang you can use shallots and swap the olive oil for a garlic infused oil.
Prep time: 5 mins – Cooking time: 15 mins
- 750g new potatoes, cut into two
- 1 tbsp extra virgin olive oil, or garlic infused olive oil
- 1 tbsp apple cider vinegar
- 1 tsp dijon mustard
- 4 spring onions, or 1 shallot, finely sliced
- 1 x 250g tub of Sainsbury’s mixed olives and Greek feta
- Large handful fresh parsley, roughly chopped
Put the potatoes in a large saucepan and cover with water. Add a big pinch of salt to the pan. Bring to the boil and simmer for 12-15 minutes, or until tender, then drain the potatoes, rinse with cold water and leave to cool.
Turn the feta and olives onto a board and roughly chop. Keep any oil remaining in the bottom and add to it with the remaining olive oil, vinegar and Dijon mustard. Mix the dressing well and season generously with salt and black pepper.
Place the potatoes into a large bowl and drizzle the dressing. Add the spring onions/shallots, antipasti and parsley and toss the potatoes well, to ensure they are evenly dressed.
Serve the salad at room temperature, with any chosen accompaniments.