Dr. Lani Nykilchuk
Naturopathic Family Doctor
Summer is here and so are outdoor meals- lovely picnics and BBQ’s! Potato salad is a classic but often contains lots of mayo and dairy, which is ok for some but not for all. I decide to put together a salad that had a creamy texture but didn’t have any of these foods that some may need to avoid.
Also, by incorporating all of the herbs available right now in my yard this is a truly summery salad. If you are looking for a hearty salad to bring to your next outdoor party- give this one a try. It’s been tested and approved by potato salad connoisseurs.
A little bit about the nutrient benefits of potatoes:
The benefits of potatoes mostly reside in the skin- including vitamins like B3, B5, B6 and C, potassium, dietary fiber and even a decent amount of protein (2.5 gram per medium potato). An added benefit of potatoes is that they contain the essential amino acid lysine, which is absent from other starchy foods such as corn and rice.
When selecting potatoes- always keep an eye out for any green coloration (often noted just under the skin), which indicates the presence of the toxic alkaloid solanine and should not be consumed.
Summer Herb Potato Salad
2 lb potatoes (I used red and orange fingerling)
2-3 shallots, finely chopped
1 garlic scape, finely chopped (or substitute 1 clove garlic, minced)
2 tbsp grainy mustard
4 tbsp apple cider vinegar
6 tbsp olive oil
1 cup packed fresh herbs- basil, parsley, thyme, oregano, chives (whatever you have available to you this summer)- roughly chopped
sea salt and pepper to taste
Scrub potatoes, leaves skin on and boil for 10-20 minutes until tender (can pierce with fork). Drain and set them aside to cool down while you prepare dressing.
Mix together shallots, garlic scapes, mustard, vinegar, oil, herbs and S+P.
Once cool, slice potatoes to desired size. As you add potatoes to your bowl, pour a little dressing and give it a toss. Continue this until you have used up all your ingredients. Garnish with fresh herbs and serve.
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