Medical Medium Blog

Potato & Herb Salad

A lot of people these days are cautious about eating potatoes, fearing they are too high in carbohydrates, will slow down weight loss, or are too white in color to have any real nutritional benefits.

This is a misconception. Potatoes are an incredibly healthy food that offer us an abundance of benefits for healing. What we do need to be cautious of is what we choose to put on our potatoes. Typically potatoes are eaten with butter, heavy amounts of oil, topped with cheese, cream or bacon, or alongside a big piece of steak. This is where the problem and the confusion around potatoes stems from.

Potatoes are a nutritious, healthy food that are rich in vitamins A, C, & B-complex and minerals such as manganese, iron, magnesium, and potassium. Potatoes contain an antioxidant called quercetin which has anti-cancer and cardio-protective properties as well as a storage protein called patatin which has been shown to exhibit activity against disease causing free radicals.

Potatoes are an excellent source of B6, a vitamin which is essential for the formation of almost every new cell in the body. Vitamin B6 also is a vital component for the neurological system and for the creation of amines which are neurotransmitters that send messages from one nerve to the next. This makes potatoes an important food for those who are heavy thinkers and those recovering from stress damage and adrenal exhaustion. They are also particularly beneficial for depression, insomnia, sleep disorders, brain fog, and stress related illnesses.

Potatoes are also known to be good for promoting cardiovascular health and are highly beneficial for reducing the risk of heart attack, stroke, atherosclerosis, and COPD. Potatoes themselves are virtually fat-free and packed with dietary fiber which helps to prevent constipation and protect the colon from polyps and cancer. Their high fiber content also helps to lower blood LDL cholesterol and keep blood sugar levels stable and within normal range.

Today's recipe gives you a simple but flavorful way to enjoy the subtleties of the flavor in steamed potatoes, along with fresh herbs, garlic, zingy lemon and an optional kick from the jalapeño and/or mustard powder.

This recipe is quick and easy to pull together and offers a satiating lunch, dinner or side dish paired with a crunchy green salad. It's also a wonderful choice to bring to gatherings and parties, and tastes wonderful the next day for an easy grab and eat meal of leftovers. Enjoy!

Potato & Herb Salad

Ingredients:

  • 6 potatoes (red, blue, or yellow work great for this recipe)
  • 1 teaspoon olive oil
  • juice of 1 lemon (or more as desired)
  • 1 teaspoon lemon zest (or more as desired)
  • 2 teaspoons raw honey
  • 1/4 cup finely chopped red onion
  • 2 tbsp finely chopped chives
  • 1/4 cup finely chopped parsley
  • 1/4 cup finely chopped cilantro
  • 1/4 cup finely chopped dill
  • 2 cloves garlic, finely chopped
  • sea salt and freshly cracked pepper to taste
  • finely chopped jalapeño (optional)
  • pinch mustard powder (optional)

Directions:

  1. Steam the potatoes until tender and they can be pierced with a fork without crumbling (approximately 30 minutes). Set aside to cool.
  2. Prepare the rest of the ingredients.
  3. Once the potatoes are cool, add the other ingredients into a big bowl with them, carefully tossing everything together. Taste and adjust lemon and seasoning as desired.
Enjoy this wonderfully easy, delicious and healthy dish!

This item posted: 07-Feb-2016

 

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