Recipe: Prebiotic Cold Potato and Green Bean Salad

Cold Green Bean and Potato Salad recipe


I recently read and reviewed Cultured: How Ancient Foods Can Feed Our Microbiome and had three main diet takeaways.

  1. For optimum gut health, I should eat naturally fermented foods like kimchi, sauerkraut, pickles, homemade yogurt, etc.
  2. Mix it up. Eating diversely helps encourage those healthy bacteria in your gut.
  3. Prebiotics are important and especially resistant starches found in foods like cold potatoes and pasta.

For Number 1, I am working on some easy fixes that we can incorporate into our (admittedly) stubborn Western diet. Stay tuned.

For Number 2, I believe I pretty much have that one down. We eat a wide variety of fruits, vegetables and protein. There is always room for improvement, though, and I will keep working on this.

Number 3 kind of blew my mind because I have almost completely cut potatoes and pasta out of my diet. The carb count in those foods just works too hard against what I believe to be my body’s natural reaction to creating and storing fat when I consume them. HOWEVER, this book did make me believe I need to add them back in at least on a minimal basis and that is where the below recipe comes in.

I LOVE potatoes and when they are around, I tend to over eat them so that is partially why I have completely cut them out. This salad includes green beans which helps cut down on the amount of potatoes in a serving plus adds some color and vitamins to boot.

Note: I did not add fresh herbs in the photo BUT they are in the recipe. They really do add something special and finish the dish nicely. You can throw in whatever herbs you have on hand.

Recipe: Prebiotic Cold Potato and Green Bean Salad

4-5 red-skinned potatoes, diced in ½ inch pieces

½ lb fresh green beans, blanched


¼ cup good extra virgin olive oil

2 tablespoons red wine vinegar

1 ½ teaspoons Dijon mustard (I really like Grey Poupon)

1 small clove garlic, finely chopped

1 teaspoon salt

1 tablespoon fresh herbs, finely chopped (basil, chives, thyme and parsley are my faves)

Fresh pepper to taste

Mix the vinaigrette ingredients in a small bowl and whisk together (or put in a jar and shake well). Set aside.

Blanch the green beans by boiling in salted water 3-4 minutes and then submerging them in an ice bath. Drain and pat dry. Boil potatoes in salted water until fork tender, drain and rinse for a couple minutes with cold water. Mix potatoes (while they are still warm is best but not necessary) in a large bowl with the green beans, sprinkle the herbs over them and then pour the vinaigrette over the top and stir to incorporate. Refrigerate for 1 hour and serve cold or room temperature.

Serves 4-6

What resistant starch recipes do you make? How do you keep the carb content down while still getting resistant starch?

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