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My Healthy, Vegan Potato Salad

The colder the weather, the more I crave hearty, warming, starchy treats. Whilst this sort of comfort food is usually infamous for ruining your waistline, my vegan potato salad will satisfy all your cravings whilst being totally compatible with those skinny jeggings you just invested in 🙂

I don’t know exactly how and why, but somehow, potatoes seem to have lost their reputation as a healthy side dish. Admittedly, they don’t count as one of your Five-A-Day (as sweet potatoes do), but that definitely does not mean that they are unhealthy! Let me just give you some facts about potatoes, before I’ll jump right into the recipe 🙂

  • With only 63 calories per 100 g of boiled potatoes, our good old tubers are actually extremely low in calories, especially compared to rice (93 kcal) and pasta (150 kcal).
  • Despite their low calorific value, it is scientifically proven that potatoes make you feel full for longer than any other food, thus saving you from grabbing a potentially unhealthy snack in the afternoon.
  • Potatoes provide a small amount of protein (2 %) that is of a superior quality, however, and that does not affect your renal system the way animal-source protein does.
  • Potatoes are very rich in vitamin C (15 mg per 100 g), which is brilliant for anti-ageing purposes and helps you to keep those pesky colds at bay. They also contain 415 mg of potassium, a mineral that protects your blood vessels from oxidative damage. Boil them in the skin to preserve all the nutrients! Potato1

So unless you eat your potatoes as crisps, there is nothing wrong with treating yourself to a hearty dish every once in a while, now that the colder days lie ahead of us. Here’s my favourite, healthy recipe for a vegan, low-fat, cholesterol-free potato salad: I never measure the ingredients out, but just work them together until I’m happy with the taste. Here’s a list of what you’ll need:

  • Potatoes. Who’d have thought? I like to go for those small ones (featured in the picture above) that you can boil and eat in their skin: They just save impatient people like me a lot of time! Don’t be worried about the alleged toxicity of potato skin: You’d have to eat 2,8 kg of raw potatoes in their skin to even start to feel anything; also, nowadays, potatoes contain a lot less solanine than they did back in the days. If you are unsure or pregnant, you could obviously peel them and be totally safe. But I just can’t be bothered 😀
  • Salt and pepper
  • Vinegar
  • Good-quality (!!!!) mustard: Don’t skimp, since it’s the mustard that will give this dressing its taste.
  • Vegetable oil
  • Soy cream
  • Finely chopped gherkins

Boil the potatoes in their skin, peel them or don’t peel them, then chop them up into bite-sized pieces.Potato2

For the dressing, stir together the ingredients in the order they are listed: The salt will not dissolve properly if you mix it with the oily ingredients straightaway. I tend to use generous amounts of both mustard and vinegar, and to go easy on the oil instead. To make the dressing nice and rich and creamy, I add a generous tablespoon of soy cream, which contains a lot less fat than regular cream, but still thickens the sauce very efficiently. Even with just one tablespoon, you are going to end up with a super unctuous, but low-fat dressing.

Eventually, when you are satisfied with how your dressing tastes and feels (which shouldn’t take longer than one minute), just mix everything together and top off your salad with some gherkins. And voilà, you’re in for a quick treat that is both comforting and really good for you. Enjoy 🙂


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