Summer Potato salad

White potatoes are totally underestimated in terms of their nutritional value! They are a great source of vitamin B6, fibre and magnesium, and high in Vitamin C.  This green salad version makes a nice change from the conventional potato salad, and provides a refreshing summer healthy meal.

Servings: 2

 

INGREDIENTS

 

400g potatoes, peeled and cut into small chunks

2 tbsp dried oregano

2 tbsp extra virgin olive oil

1 tsp sea salt

1 large  red onion, peeled and very thinly sliced

3/4 cups apple cider vinegar

1 tsp sea salt

1-2 tsp sweetener of choice (maple syrup, honey, sugar)

10 cherry tomatoes, sliced

100g fresh or frozen peas

100g salad greens

100g spinach

 

For the dressing

¼ cup extra virgin olive oil

2 tbsp apple cider vinegar

1/2 tbsp smoked paprika

½ tbsp. mustard

½ tsp maple syrup

 

PREPARATION

 

Pre heat the oven at 180C.

 

Mix the potatoes in a bowl with the olive oil, dried oregano and salt and bake for 40-50 minutes or until golden brown.

 

In the meantime, pickle the red onion. In a small saucepan, stir together the vinegar, salt and your desired amount of sweetener. Cook over medium – high heat until it starts to simmer, then remove from heat.

Place the thinly-slice onions in a small bowl or a mason jar. Pour the hot vinegar mixture over the onions. Stir until combined.  (Or if using a mason jar, place the lid on top and give the jar a quick shake.)  Let the onions marinate for 30 minutes.

 

Any leftover can be kept in the fridge for up to 2 weeks.

 

If you are using frozen peas, place them into a bowl to defrost. Wash and dry all the leaves and have them ready on the side.

 

Prepare the dressing now. Add all the ingredients into a blender, apart from the olive oil and blitz until all mixed. Finally add the olive oil and blend slowly for 2-3 minutes.

 

TO ASSEMBLE

 

Place all the greens, peas and tomatoes on a plate. Next add the roasted potatoes and pickled onions.

 

Finally, drizzle the dressing over the salad.

 

You can add any seeds (hemp, pumpkin or sunflower seeds) or edible flowers to serve, elevating the nutritional value of the dish.

 

NUTRITIONAL VALUE

This salad is packed with leafy greens. They’re packed with vitamins, minerals and fibre but low in calories. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline.

 

Red onions are packed with nutrients and they are high in antioxidants and fibre. Oregano is also high in antioxidants.

 

 

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