Wait... "I can eat potato salad as part of a healthy diet?" Absolutely! (I feel like I just lost every reader who is currently on a keto type diet, but please read on!). When you think of healing foods the potato might not be what first comes to mind. It's what it does for your beneficial microbes when it is cooked a certain way that makes this food a powerhouse of nutrition. I wanted to really explain this one because there is so much going on here.
When I started to learn how the human body works in order to heal myself, it led me on a journey to learn to nourish my body to thrive, not to just feed my hunger. I changed the foods I ate and the meals I prepared for my family. My focus became feeding the 100 trillion microbes that take care of me. Foods that feed your microbes are also foods that promote weight loss. The potato is no exception. For food changes to become a habit, they have to taste good, amazingly good, actually, they also have to make us feel good. These living, cultured foods do so much for our immune system, our brains, our mood, our heart and basically every part of our functioning body.
Short-chain fatty acids or SCFAs are produced by beneficial microbes. It's a process where these microbes ferment the soluble fiber (prebiotics) that are (or should be) in your diet. Feed them and they will be there for you. They are only in it for the food.
In my live Probiotic Potato Salad recipe I have included my favorite cultured food categories. The three main categories that I consider dear friends are: kefir, kombucha and cultured vegetables. There are substitutes for these if you do not have them on hand, but I encourage you to try making them. They will stay in your fridge for long periods of time and are there when you need them. The basic premise of this recipe are the resistant starches contained in the cooked and cooled potatoes along with the homemade mayo. Resistant starches are resistant to digestion by us, but become food microbes thrive on. The homemade mayo will ensure the ultra-processed vegetable oils, found in most store bought, shelf-stable mayos, are eliminated to make this a truly healing addition to your diet.
One of the best things you can do for bacterial diversity (more important than just numbers) is to eat the colors of the rainbow everyday. Choosing different colors of potatoes really makes a difference for your microbiome and are beautiful to look at. Each variety of potato has a different set of nutrients so go as crazy as you want here. For this recipe I tested purple, orange (sweet), and russet. They all worked really well, and by the time you add in the probiotic dressing, the taste differences in the different varieties become subtle. So do it for the different types of resistant starches you will be getting.
What You'll Need:
Wash potatoes. Slice into thin, bite-sized pieces. Cook for about 20 minutes, checking frequently after 15 minutes. The potatoes should be tender when stuck with a fork. When potatoes are ready, strain out water and let cool completely.
While potatoes are cooling, make the homemade mayo and probiotic dressing.
Homemade Mayo with Kombucha.
Ingredients:
2 Egg Yolks (best at room temperature)
2 T plain kombucha (lemon juice or apple cider vinegar can be substituted). This apple cider vinegar I like the best is linked at the bottom. It's important to use a raw, unpasteurized acv to receive the health benefits.
1 Cup Extra Virgin Olive Oil
Pinch of Sea Salt or Himalayan Pink Salt.
* Optional 1/2 avocado for extra health benefits
If you have an immersion blender, add all ingredients to a wide-mouth quart jar and pulse for about 30 seconds or until thick and it's done!
If using a whisk: Add room temperature egg yolks to separate bowl and whisk in the kombucha. Slowly add in the oil, drops at a time, while whisking. When it starts to thicken, add oil in a slow but steady stream, again while whisking. Add in salt and refrigerate until needed.
Probiotic Dressing
Here is the finished product! Bursting with color, flavor and nutrients your microbes will love every bite of this and so will you!
Enjoy!
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