One of My Favorite Weekday Dishes is Vegan Potato Salad

Today’s recipes is an option that reinterprets the traditional potato salad into a vegan variation combining Mediterranean tastes and a dash of culinary science as we get closer to the 4th of July. This dish celebrates tastes, textures, and colors that will have everyone at your holiday picnic returning for more not just as a side dish.

The Craft of Roasting: Release of Taste and Nutrients

The modest potato begins this meal. We will roast them, though, rather than boiling them. Why? Roasting helps preserve more nutrients and brings out a unique flavor of potatoes. The exterior caramelizes from the dry heat, contrasting with the creamy insides. For a fresh taste, I find this to be a wonderful combination. And as we will discover, it offers some interesting new options for a health benefit.

Come Cook the Holidays with Me and Learn My Favorite Kitchen Skills!

To be really honest, I’m excited to share a labor of love that has been cooking for months or perhaps years in my kitchen. I’ve made something especially for you because I know how much joy cooking can provide and the healing properties of food.

Imagine always having my favorite holiday recipes accessible to you in a treasure trove spanning more than 100 pages. These aren’t simply recipes; they’re celebrations of the season’s wealth, thoughtfully chosen to satisfy your palate and nourish your body. Still, that’s not all!

A Simple Yet Profound Transformation

Imagine this: tender and flavorful roasted potatoes tossed in a vibrant mix of fresh herbs, tangy vinegar, and a touch of olive oil. But a secret to unlocking their full potential is a night in the fridge.

Why? When you cook and then cool potatoes, they undergo a fascinating change. The cooling process turns some of the digestible starches into resistant starch, a type of fiber that resists digestion in the small intestine and ferments in the large intestine. This process enhances the texture and flavor of our beloved potato salad and brings various health benefits to the table. This is not ideal for some people with digestive ailments sensitive to extra starch, so it is best to experiment and explore with your healthcare team, as this post is not a substitute for medical care. 

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Why would we want to do this?

Why would we want to do this? (Klingbeil, 2019)

Respected as a prebiotic, resistant starch feeds the good microorganisms in your stomach. Essential for digestion, immunity, and mood control, this promotes a good microbiome.

Resistant starch is a wonderful option for those trying to control their energy and hunger since it slows down glucose absorption, thereby helping to preserve constant blood sugar levels.

Rich in resistant starch foods will help you feel fuller for longer, so helping weight control and general satiety.

Now that we have that down… here are some ideas to make this potato salad quite unique. First of all, since mayo is calorie-dense and not required for this recipe, we will cut it out. It also degrades more readily in warmer temperatures.

Klingbeil EA, Cawthon C, Kirkland R, de La Serre CB. Potato-Resistant Starch Supplementation Improves Microbiota Dysbiosis, Inflammation, and Gut-Brain Signaling in High Fat-Fed Rats. Nutrients. 2019 Nov 8;11(11):2710. doi: 10.3390/nu11112710. PMID: 31717368; PMCID: PMC6893629.

Mediterranean Meets American Classic

Once roasted and cooled overnight, our potatoes become the basic canvas ready for creation:

• Olives/capers: Bringing a briny depth and heart-healthy monounsaturated fats
• Pickled red onions: Adding a tangy crunch and probiotic benefits (if fermented)
• Fresh dill: Offering an element of freshness and potential digestive benefits
• Chive oil: Providing a subtle onion flavor and antioxidants
• Preserved lemon: Contributing a complex citrus note and potential immune-boosting properties
• Dijon mustard: Gives a pungent kick and potential anti-inflammatory effects
• Edible flowers: Not just for aesthetics, they add unique flavors and phytonutrients

Every component has been selected for taste and the nutrients it adds to the meal. This is culinary medicine in action—where every bit offers a chance for both enjoyment and nutritional value.

Consider the colors, textures, and smells as you cook this meal. Every part, including the deep army green of the olives versus the vivid green of the dill, and brings an element of nutritional value and engages all our senses.

I’m delighted to share with you my new ebook~

In recent months, I have taken time to put together 20 of my favorite recipes that lean into the summer season. I hope you enjoy it and bring each of these recipes more deeply into your daily kitchen rhythm.

Click below to learn more.

Serving Suggestions: Making it a Meal

While perfect as a side dish, this potato salad can easily become a light main course.

To do this, consider adding:

• Grilled tofu additional protein
• Chickpeas or white beans for a vegan protein boost
• A bed of mixed greens to increase the phytonutrient content

Sustainability Notes: Nourishing the Earth as We Nourish Ourselves

Our role as healers and health advocates goes beyond personal well-being to include the state of our earth. This potato salad presents a great way to embrace environmentally friendly eating habits:

• Where feasible, select locally-grown herbs and potatoes. This will help your neighborhood farming community and lower transportation emissions. Although some potatoes are grown in the summer, I was unaware until our neighborhood store started seeing such plenty.
• Choose organic products to help to improve soil health and reduce pesticide usage.
• Use seasonal edible blossoms from your garden or neighborhood producers. This guarantees freshness and helps nearby wildlife. Some of these edible blossoms are also quite attractive to pollinators.
• Making your own pickled onions and preserved lemons helps you to cut packaging waste.

I hope you can remember that every sustainable decision we make in the kitchen ripples out to produce a better world for all.

Free Ebook

The food we eat significantly impacts our health, but how we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. Furthermore, what if I told you that changing these factors could make all the difference? You can improve your health by cooking your meals with whole food and plant-based ingredients. First, grab this free recipe ebook that incorporates flavors and principles from my Ayurvedic and Lifestyle Medicine training, and it is 100% plant-based. Then let me know what you have made.

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Leftover Love: Reducing Food Waste Creatively

Leftovers can be a gift in our hectic life. These creative ideas let you use your leftover potato salad:

2. Beat vegan egg mixes from the potato salad and bake for a quick, nutrient-dense breakfast.
3. Stuff bell peppers with salad; cover with cheese; bake until bubbling.
4. Form the salad into patties, gently toast, then pan-fry for a crispy treat.
5. For a filling lunch, gently reheat the leftovers and toss over fresh greens.

Reimagining our leftovers helps us to cut waste and produce interesting new dishes that maintain our taste receptors active and our bodies fed.

Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.

Print

Click on the image to grab the ingredients from a list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then you can choose what you need. It has worked great for us.

Also, if you select the “pick up” option, which you can do on your way home from work, you may even receive a small credit on your purchases for your next visit.

To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.

Nutritional Symphony: The Benefits on Your Plate

Here is a reminder that this potato salad is more than a delicious side dish; it’s a nutritional powerhouse:

• Potatoes provide complex carbohydrates and folate
• Olive oil and olives offer heart-healthy monounsaturated fats.
• Herbs and edible flowers are rich in antioxidants.
• Pickled onions can contribute to beneficial bacteria growth.
• Mustard and preserved lemon add flavor without excessive sodium.

Children’s Friendly Adaptations: Developing Young Palates

One gift that never runs out is exposing kids to many tastes. While keeping its nutritional integrity, here’s how to modify this vegan potato salad for younger diners:

1. Cut back on pickled onions and preserved lemon to let the potatoes’ inherent taste take front stage.
2. Make it interactive: Create a “build-your-own” station allowing children to select their preferred add-ins.
3. Before roasting, cut potatoes into stars or other forms using a small cookie cutter.
4. Offer it creatively: To emphasize the vibrant components, call it “Confetti Potato Salad.”
5. Present the dressing on the side for youngsters who would rather dip their meal.

Children’s enthusiasm in tasting new dishes may rise if they participate in cooking. Let them assist with safe chores include garnishing with edible flowers or mixing. Let me know in the comment’s some of your tips.

Make-Ahead Tips: Streamlining Your Celebration Prep

Being time-pressed professionals, we appreciate quick meal preparation. Here’s how to divide this vegan potato salad dish into sensible stages:

1. Roast potatoes: Roast potatoes at least one to two days ahead. Cool thoroughly, then store in the refrigerator in an airtight container. You can also use them for other dishes.
2. Prepare dressing: Mix the oil (chive oil), preserved lemon, mustard, and vinegar up to three days ahead. Store in a jar in the refrigerator.
3. Chop olives and herbs: The night before, chop these ingredients and store them separately in the refrigerator.
4. Assemble partially: On the morning of your event, toss the potatoes with the dressing and olives. Keep refrigerated.
5. Final touch: Just before serving, mix gently, adding the fresh herbs and edible flowers if you have them.

Breaking down the cooking will help us to properly use our time and yet provide a fresh, vivid salad at our event. This also helps us relax and celebrate with the company of our loved ones and enjoy the cooking process.

Kitchen Supplies

Having the right supplies makes working in the kitchen easier. Click on the image to see the ways I love to store my food.

These are some of my favorite ways to store warm food in glass containers. The Wrek and Ball Glass jars are absolute staples in my kitchen.

Let’s Explore Seasonal Eating: Summer

Our visit last weekend really started to show the abundance of summer vegetables that are growing in the California Central Coast. I found fabulous radishes and beets that added a great crunch zing to this salad, too.

What is Seasonal Eating?

I am particularly interested in the role of local and/or seasonal eating. I believe that connection to seasonal living builds a steady and essential connection to nature. Fortunately, this is not just my opinion; scientific data exists to explore this notion.

Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and reducing environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.

Seasonal Recipe Book: My Summer Favorites!

I’m so delighted to share with you a new seasonal cookbook that I have created that is available for purchase. Please click through on the link to learn all about it. AND the best part is that I will be creating one for each season. Hope you enjoy and if you make one of the recipes, please let me know.

References

• Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
• Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
• Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
• Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
• Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
• Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024

In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.

Picnic Packing Tips: Let’s Get Ready to Go!

Enjoying our potato salad outdoors requires a bit of planning to ensure food safety:

1. Chill thoroughly: Ensure the salad is completely cool before packing.
2. Use insulated containers: Pack the salad in an insulated container or cooler with ice packs.
3. Separate layers: If using a large container, divide the salad into layers, placing ice packs between them for even cooling.
4. Pack herbs separately: Pack fresh herbs and edible flowers in a separate container to prevent wilting, and add just before serving.
5. Bring serving utensils: Pack clean serving spoons to avoid cross-contamination.
6. Time it right: Remember the two-hour rule – don’t leave the salad out for more than two hours (or one hour if the temperature is above 90°F/32°C).

By following these tips, it supports that you can enjoy an outdoor event safely.

A Note on Food Safety

Please do recall that food safety comes first even as we jump into our outdoor celebrations. Store this salad refrigerated until serving time; never leave it out in the sun for more than two hours. And this is especially true if you have used traditional mayonnaise.

I hope this Mediterranean-inspired potato salad remind us of the variety of our culinary heritage as we get together with friends and family this Fourth of July. This recipe celebrates the traditional American picnic while also embracing world tastes and dietary concerns. A vision that I love for our world in this time.

Your fourth of July vegan potato salad can be as colorful as the night sky!

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Thanks for checking out this week’s post to the end!

If you make this, tag me on social media @doctorsirichand. I would love to see your variations and flavor options. Save this Recipe for later in your favorite place. I like using PINTEREST, but you could also clip it elsewhere.