Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

Tell Me More
Stay Connected
August 08, 2015

Resistant Starch Potato Salad

By Guest
28 Comments

DSC_0027This is a guest recipe from Caitlin Weeks, a holistic nutritionist, author and creator of the wellness hub Grassfedgirl.com.

This recipe combines the benefits of resistant starch and the deliciousness of a classic potato salad. You’ll love this (easy) Primal upgrade to a barbecue favorite!

Servings: 4 to 6

Prep time: 20 minutes plus 8 hours inactive

Cook time: 30 minutes

Ingredients:

  • Sea salt and pepper
  • 8 medium potatoes
  • 1/4 to 1/3 cup Primal Kitchen™ Mayo or homemade
  • 2 tablespoons mustard (gluten free)
  • 1 bunch green onions
  • 4 boiled eggs

Directions:

Peel the potatoes if desired. Cut into bite sized pieces. Boil them with a few pinches of salt until barely cooked and then drain. Set potatoes aside until cool. Place them in a bowl, cover, and chill overnight (must do this step for resistant starch to occur).

In the morning, add the salt and pepper liberally with the mayo and mustard. Slice the green onions and chop the eggs and add them (only use green tips for low fodmap). Mix everything together and adjust seasonings to taste.

Serve and enjoy!

DSC_0030

Bio:

Caitlin Weeks is currently studying to become a raindrop andvita-flex technique specialist using essential oils. Caitlin is also a certified EFT and Chek practitioner who believes in the mind body connection for healing. As a personal trainer for seven years in San Francisco, CA, she became an expert on functional and efficient exercise. Caitlin has been married to her husband Nabil for 9 years. He is a professional chef from North Africa who taught her how to cook nourishing foods with traditional methods.

Caitlin is also the author of the printed book: Mediterranean Paleo Cooking and 3 other e-books including: 52 Paleo Breakfasts, Healing Gelatin Treats and Low Carb Sugar Free Desserts.

Subscribe to the Newsletter

If you'd like to add an avatar to all of your comments click here!

Leave a Reply

28 Comments on "Resistant Starch Potato Salad"

avatar

Sort by:   newest | oldest | most voted
Brian
Brian
1 year 1 month ago

Does letting the potato salad rest overnight do the same thing? We always do that anyway to allow flavors to blend and the potatoes to absorb the dressing.

Time Travler
Time Travler
1 year 1 month ago

Correct; I boil the potatoes, peel them (skins aren’t health as promoted) add coarsely chopped boiled eggs. black pepper & salt to taste and a generous amount of mustard and chill overnight.

Zach
1 year 1 month ago

Why do you say skins aren’t healthy?
And wouldn’t it be beneficial to heat the potatoes up again after cooking, then cooling one more time to form more RS?

Time Traveler
Time Traveler
1 year 1 month ago

Zach, due to glycoalkaloids (toxins) which are prominent in the skins. Mark wrote about it at length in the past. My opinion is that potato skins became prevalent when fast food chains realized that they can turn a fast buck by selling them instead of tossing them to the garbage ????

And as far as 2nd boiling, I simply think that it’s not worth the hassle. You would be better off purchasing potatoes resistant starch (Bob’s brand) which has a far greater amount than you will find in boiled potatoes or rice for that matter.

Lyndsey
Lyndsey
1 year 1 month ago

I was wondering the same thing. If you mix it first and let the completed salad sit, will the resistant starch not form?

Shary
Shary
1 year 1 month ago

As far as I know, the only requirement for RS to form is that the potatoes be chilled until they are completely cold, so there’s no point in getting carried away. Make the potato salad in the morning and chill until dinnertime. Mixing the salad would coat the exterior of the potato chunks but shouldn’t affect their interior. The result should be the about the same.

Time Traveler
Time Traveler
1 year 1 month ago

Lindsy, what came 1st the chicken or the egg? 😉 What really matters is whether you let the potatoes cool down, not the order of things. However, having a ready made potato salad in the fridge (I cook hard boil eggs at the same time), is far more convenient then coming home and picking up were we left the night before. Not to mention, having a ready made salad that cooled overnight (it enhances the flavors and the resistant starch of course) to take to work.

RenegadeRN
RenegadeRN
1 year 1 month ago

Sounds good! Only thing missing for me is a little chopped dill pickle or chopped fresh dill. Mmmmmmm.

Mike
Mike
1 year 1 month ago

.,..and bacon

Jack Lea Mason
Jack Lea Mason
1 year 1 month ago

+1 I make something very similar but I add fermented cucumber and garlic for the probiotic effect.

Jan James
Jan James
1 year 1 month ago

Unfortunately, I can see myself snorfing up the whole bowl. I have no resistance to these resistant starches.

2Rae
2Rae
1 year 1 month ago
I like to have some potato salad just waiting for snacks in the fridge each week. To make it interesting I will change the seasonings. Sometimes I will throw a big scoop of horseradish in for snap, or maybe some tarragon, or garlic, bacon…. Whatever seems like fun for the week. I also pour some of the Bubbie’s pickle juice in with the mayo for flavor and salt. My husband likes the flavor of sweet pickles so those go in as well as the ones I like, Bubbie’s dill pickles. Mmmmmmm We like to have it as a bedtime snack… Read more »
wildgrok
wildgrok
1 year 1 month ago

I primitive grok. Still don’t grok resistance starch. But still learning, yes yes. Back to fix my mace to hunt wild boar. Wild boar good, no need to learn that.

Tim Steele
1 year 1 month ago

Wildgrok – You no bash in boar head, then get on hands and knees and root around for some tubers. Then you will grok this RS stuff! RS good…make gut happy. Make grok strong. Make grok fart. Make little groks laff.

wildgrok
wildgrok
9 months 3 hours ago

Tim is wiser than his years.
Months have passed, primitive grok has learned.
Now I grok the resistance starch, yes, farts make little groks laugh a lot (not so woman, but she will learn). Bob’s Red Mill, Potato Starch good!

Tim Steele
1 year 1 month ago

Want to make this a really good RS recipe? Mix a couple spoonfuls of raw potato starch in with the mayo. This is increase RS exponentially over the RS you’ll get from cooling the potatoes overnight.

PK
PK
1 year 1 month ago

Is that extra RS from the PS RS2 or RS3?

Sitara
Sitara
1 year 1 month ago

is there a formula or calculation as to how many carbs are actually changed to resistant starch? If you are trying to be very low carb how many carbs can you discount with the resistant starch method for potatoes?

Joshua
Joshua
1 year 1 month ago

Very good question. Does anyone have the answer?

Gareth
Gareth
1 year 1 month ago

It depends on several factors: the length of time you’ve allowed the cooked potatoes to cool, how many reheating and cooling cycles you’ve went through etc. But you wouldn’t be terribly wrong assuming that 3% of the cabs retrograde to RS3. Here’s a handy list of the RS content in various foods, both cooked/cooled and raw, from FreeTheAnimal: http://freetheanimal.com/wp-content/uploads/2013/08/Resistant-Starch-in-Foods.pdf

Julie
Julie
1 year 1 month ago

Though I love potato salad, the sad truth is that the texture and ingredients are somewhat of an overeating trigger to me. I can’t eat just one reasonable serving. I’ll keep picking at it until stuffed. I don’t tend to do that with home made kraut.
I will however be making some chicken salad with my incoming jar of primal mayo. At least if I over-eat that, it’s not full o’ carbs.

Wildrose
Wildrose
1 year 1 month ago

I have the same problem and I get around it by cutting the recipe and making just a single potato. 🙂 The other ingredients don’t have to be perfect, heh.

BudB
BudB
1 year 1 month ago

I do my potatoes (and beets) in the smoker rather than boil them.Toss them with a little mustard based dressing and they’re out of this world.
I cool them before cutting mainly so I don’t burn my fingers.

Brian
Brian
1 year 1 month ago

Do you quarter them or what? I can smoke on 2 different smokers, one is a small electric box smoker, and I have a charcoal smoker. What are you using and what is your recipe?

JennF
JennF
1 year 1 month ago

This is very similar to how we make our potato salad. I highly recommend adding diced avocado just before serving. The extra creaminess from them is a-mazing!

wedding photography kerala
1 year 1 month ago

nice recipe.

Mahée Ferlini
Mahée Ferlini
1 year 1 month ago

This looks like a tasty and simple dish. Also the added health benefits are great. I like all of the options for adding spices and giving the recipe a little different flavor each time. Thank you for the recipe and the read!

Margaret Carlile
Margaret Carlile
6 months 13 days ago

I’m new to all this RS stuff ,im trying to get my weight and blood sugar under control any suggestions

wpDiscuz