Probiotic Potato Salad

Probiotic Potato Salad: Feed Your Microbiome with Resistant Starch and “Good” Bacteria

This nutrient dense, delicious recipe for probiotic potato salad gets its probiotics from the lacto-fermented mayonnaise, the raw apple cider vinegar, and the lacto-fermented pickles. Also, the cooked and cooled potatoes are full of resistant starch to feed your microbiome. This twist on an old classic is perfect for barbecues, picnics, and camping and is quick to prepare. As usual, I would like to break down the nutritional value for you.

Nutritional Benefits from Probiotic Potato Salad:

  • Lacto-fermented (Kombucha/Probiotic) Mayo: The pastured eggs yolks in this mayo contain healthy omega 3 fats, protein, most of the B vitamins and well as vitamins A, E, D, and K as well as important hard to get minerals such as choline and selenium. The avocado oil is full of healthy monounsaturated fats. The kombucha in this lacto-fermented mayo both gives probiotics and beneficial acids as well as preserves the mayo for a longer shelf life. 
  • Pastured Eggs: Loaded with protein and amino acids as well as everything just listed above for egg yolks. The egg whites also contain magnesium, potassium, and sodium. 
  • Apple Cider Vinegar: Helpful in managing blood sugar and contains probiotics and beneficial acids. 
  • Red potatoes: As stated above, cooked and cooled potatoes are a great source of resistant starch. If you are not sure why you need resistant starch to feed your microbiome, go here.
  • Lacto-fermented dill pickles: (Bubbie’s is a good brand if you don’t make your own.): Lacto-fermented pickles are full of probiotics and super tasty. This is what a real pickle was until they started being produced on the assembly line. Go here for a good recipe to make your own. 
  • Dill: An anti-microbial herb that can help with depression, aid digestion, lower cholesterol, and even repel bugs. Contains vitamin A, vitamin C, and manganese. Go here for more information. 
  • Mustard: Contains potassium, magnesium, phosphorus, and calcium.

To make Probiotic Potato Salad you will need:

Probiotic Potato Salad

  • 2-2.5 pounds organic red potatoes
  • 6 hardboiled pastured eggs, chopped
  • 4-8 lacto-fermented pickles, chopped
  • 1 1/4-1 1/2 cup Kombucha Mayo
  • 2 tablespoons Raw Apple Cider Vinegar
  • 1 tablespoon organic maple syrup
  • 1 tablespoon yellow mustard
  • 1 teaspoon fine sea salt

Directions: 

  1. First, hard boil the eggs and put them in an ice bath to cool.
  2. Next, quarter the potatoes, put them in a pot, and cover them with water. Bring them to a boil and then reduce to a simmer for 10-15 minutes. You want them to be fork-tender.
  3. Once they are cooked, drain and let them cool.
  4. Meanwhile, chop the pickles and then make the dressing in a large bowl. Add the mayo, ACV, maple syrup, mustard, salt, and stir.
  5. After the potatoes have cooled to just above room temperature, add them to the dressing and toss.
  6. Finally, add the eggs and pickles and toss some more. Add chopped dill to the top of the salad, or serve on the side. It tastes better when the flavors have had a chance to meld for at least a few hours. 

Probiotic Potato Salad
A nutrient dense potato salad filled with probiotics and resistant starch.
Print
Prep Time
20 min
Prep Time
20 min
Ingredients
  1. 2-2.5 pounds organic red potatoes
  2. 6 hardboiled pastured eggs, chopped
  3. 4-8 lacto-fermented pickles, chopped
  4. 1 1/4-1 1/2 cup Kombucha Mayo
  5. 2 Tablespoons Raw Apple Cider Vinegar
  6. 2 Tablespoons organic maple syrup
  7. 1 Tablespoon yellow mustard
  8. 1 teaspoon fine sea salt
  9. Chopped fresh dill
Instructions
  1. First, hard boil the eggs and put them in an ice bath to cool.
  2. Next, quarter the potatoes, put them in a pot, and cover them with water. Bring them to a boil and then reduce to a simmer for 10-15 minutes. You want them to be fork-tender.
  3. Once they are cooked, drain and let them cool.
  4. Meanwhile, chop the pickles and then make the dressing in a large bowl. Add the mayo, ACV, syrup, mustard, salt, and stir.
  5. After the potatoes have cooled to just above room temperature, add them to the dressing and toss.
  6. Finally, add the eggs and pickles and toss some more. Add chopped fresh dill to the top of the salad, or serve on the side.
Reclaiming Vitality http://reclaimingvitality.com/
 Do you love potato salad? Are you trying to get more resistant starch or probiotics? Are you going to try this recipe? Let me know if you do!!

Tiger Nut Milk

Tiger Nut Milk (AKA Horchata de Chufa) and Soaked Tiger Nuts: Tasty Treats With Resistant Starch

Tiger Nuts as a Simple Snack

Since tiger nuts have been dried to allow for long storage, you will need to rehydrate them. Soak your tiger nuts in water for at least 12 hours and up to 48. The soaking time will change the texture. Less soaking equals crunchier tiger nuts and more equals softer tiger nuts. You can also add flavorings such as cinnamon sticks and or vanilla beans to the soaking water. Drain and let dry and enjoy!! 

Horchata de chufa (tiger nut milk)

Another tasty way to get the benefits of tiger nuts, such as resistant starch, is horchata de chufa. Instead of being made from rice, this Spanish horchata is made from tiger nuts.

  • 1 cup of tiger nuts that have been soaked overnight and drained
  • 4 cups almost boiling water
  • 1/4 cup maple syrup 
  • 1/4 teaspoon sea salt
  • Ground cinnamon
  1. Add your soaked and then drained nuts to your Vitamix or other high powered blender.
  2. Add the hot water to your blender and blend on high for about 2 minutes, or until fairly smooth.
  3. Pour this mixture through cheesecloth or nut milk bag into a bowl.
  4. Once the mixture is cool enough to handle, make a bag with the cheesecloth to squeeze out the extra liquid with your hands.
  5. Add your salt and maple syrup and mix.
  6. This drink is traditionally served cold and/or over ice.
  7. This should keep for about a week in your fridge.
Horchata de Chufa
Print
Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 cup of tiger nuts that have been soaked overnight and drained
  2. 4 cups almost boiling water
  3. 1/4 cup maple syrup
  4. 1/4 teaspoon sea salt
  5. Ground cinnamon
Instructions
  1. Add your drained soaked nuts to your Vitamix or other high powered blender.
  2. Add the hot water to your blender and blend on high for about 2 minutes, or until smooth.
  3. Pour this mixture through cheesecloth into a bowl.
  4. Make a bag with the cheesecloth to squeeze out the extra liquid with your hands.
  5. Add your salt and maple syrup and mix.
  6. This drink is traditionally served cold and/or over ice.
  7. This should keep for about a week in your fridge.
Reclaiming Vitality http://reclaimingvitality.com/

 

 

 

Tiger Nut "Corn" Bread

Tiger Nut “Corn” bread: A Delicious Way to get your Resistant Starch (Gluten-free, Grain-free, Corn-free)

Although there is no corn in this cornbread-like tiger nut bread, it is tasty and loaded with resistant starch! If you haven’t yet heard of the importance of resistant starch, go here. If you have, then you are probably hoping to find some easy ways to incorporate resistant starch into your diet to feed your microbiome. Well here you go, my friend. First though, indulge me while I breakdown the other benefits of tiger nuts for you. 🙂

Tiger NutS:

  • Are not a nut but a tuber.
  • Contain resistant starch to feed the bacteria in your colon (as stated above)
  • Are full of antioxidants
  • Contain a ton of fiber (10 grams per serving) 
  • Are antibacterial
  • are a good source of iron, magnesium, zinc, potassium, and B6

Quick note: If you are experiencing a gluten sensitivity, are Celiac, or just like to rotate your grains seasonally like we try to do, you can rest easy because this recipe is gluten-free. If you make this bread with buckwheat flour instead of brown rice flour, it will also be grain-free. As stated above, there isn’t actually any corn in this recipe either. We call it tiger nut “corn” bread because the gritty texture of the tiger nut flour is reminiscent of the grittiness of corn bread. We like to top this bread with cultured honey butter!

Tiger Nut “Corn” Bread Recipe (gluten-free)

  • 2/3 cup tiger nut flour
  • 1 cup buckwheat flour (or you van use rice flour if you aren’t grain-free)
  • 1/2 teaspoon fine sea salt
  • 2 tablespoons baking powder
  • 3 pastured eggs, lightly beaten
  • 1 cup non-homogenized grass-fed milk or milk substitute (coconut milk works well)
  • 2 tablespoons maple syrup
  • 6 tablespoons melted grass-fed butter, plus 2 more for pan
  1. Preheat oven to 400 and put your cast iron skillet in to preheat.
  2. Mix dry ingredients in a large bowl.
  3. Add wet ingredients and mix.
  4. Take skillet out of oven and add a couple of tablespoons of butter and melt it.
  5. Pour batter into hot cast iron skillet. Bake for 15 minutes.
Tiger Nut "Corn" Bread
A corn bread like tasty treat full of resistant starch.
Print
Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 2/3 cup tiger nut flour
  2. 1 cup rice flour (brown or white) (Use Acadian Buckwheat for grain-free version)
  3. 1/2 teaspoon fine sea salt
  4. 2 tablespoons baking powder
  5. 3 pastured eggs, lightly beaten
  6. 1 cup milk or milk substitute
  7. 2 tablespoons maple syrup
  8. 6 tablespoons melted grass-fed butter or ghee, plus 2 more for pan
Instructions
  1. Preheat oven to 400 and put your cast iron skillet in to preheat.
  2. Mix dry ingredients in a large bowl.
  3. Add wet ingredients and mix.
  4. Take skillet out of oven and add a couple of tablespoons of butter and melt it.
  5. Pour batter into hot cast iron skillet. Bake for 15 minutes.
Reclaiming Vitality http://reclaimingvitality.com/

Tiger Nut "Corn" Bread

 

Are you gluten-free or grain-free and looking forward to tasting something like corn bread again?