4 medium size potatoes (about 500g in all), scrubbed (no need to peel) and quartered
1/4 white/red onion, sliced thinly
Juice of 1/2 lemon
Large handful (3 tbs) chopped fresh parsley or dill
Freshly ground black pepper
Generous pinch salt
Liberal amounts of extra virgin olive oil
1. Boil the potatoes till cooked. Drain.
2. In a bowl combine hot potatoes, onion, 2 tbs extra virgin olive oil, salt, a few good grinds of black pepper.
3. If you like your onions not to have any “heat” add the lemon juice now.
4. Just before serving add the herbs and if you like, most extra virgin olive oil to taste.
Why this is good for you:
Cooked and cooled potatoes are a rich source of resistant starch. This magical starch feeds beneficial bacteria in your bowel that aid all aspects of your health. Resistant disappears if you reheat the potatoes and reappears when they are cold. Cooked, cooled rice is another good source of resistant starch. Herbs are a great source of antioxidants to calm inflammation and reduce the growth of unhelpful gut bacteria. Even a dessertspoon of cooked cooled rice or potatoes feeds friendly bacteria. Large amounts of high carb foods like grains, rice and potatoes are counter-productive as their high sugar levels promote overgrowths of unhelpful bugs. If you limit starchy carbs to no more than 1/4 your lunch and dinner plate you’ll be doing great!!