My Fav Potato Salad
With olives, capers, dill and parsley
Prep time: 20 mins
Serves: 4 people
Gluten free, Dairy free
Ingredients
- 1kg of cocktail potatoes
- 1/2 cup of olives pitted and halved
- 2tbs of capers
- 1/2 of one red onion
- 4 eggs
- 2 sprigs of fresh dill
- 2 sprigs of fresh parsley
For the dressing:
- 1tbs of olive oil
- The juice of 1/2 lemon
- 1tbs of wholegrain mustard
- 2tbs of Good Fat mayonnaise (found at Woolworths)
- Sea salt to taste
- Black pepper to taste
Method
In a pot, boil the potatoes until you can insert a fork into the middle of the potato, drain and let cool before transferring to a bowl and refrigerating.
Whilst the potatoes are cooking, place a small pot filled with cold water over medium heat. Place the eggs gently into the pot and watch until the water boils. Once boiling, set a timer for 4-minutes. When the timer sounds, remove the eggs from the stove and poor the hot water down the sink before leaving the pot with the eggs still inside under a running tap with cold water; or fill the pot with cold water and place 4-5 ice cubes in with the eggs to rapidly cool the eggs- this prevents the eggs from cooking further.
Once the eggs and potatoes have been set aside to cool, start preparing the remaining ingredients. Begin by finely slicing the red onion and adding to a large bowl along with the olives and capers. Roughly chop the parsley and dill- adding to the bowl with the ingredients.
Now that the potatoes and eggs are cooled, cut into halves and place into the bowl with the rest of the ingredients.
To make the dressing, add all dressing ingredients to a jar and shake well until combined before pouring over the rest of the ingredients in the bowl and mixing until thoroughly coated.
Serve as a side to a source of protein and green salad.
Enjoy x
Nutrient Spotlight
Cooked and cooled potato is an amazing source of resistant starch- a type of carbohydrate that resists digestion in the small intestine — meaning your body doesn’t break it down the way it does with normal starch.
Instead, it reaches the large intestine intact, where it becomes food for your beneficial gut bacteria. This makes it act more like fibre than a typical starch which:
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Feeds the gut microbiome → supports healthy bacteria and increases short-chain fatty acids like butyrate, which help reduce inflammation and strengthen the gut lining.
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Improves blood sugar control → slows glucose release and can reduce post-meal spikes.
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Supports digestion → may reduce bloating, constipation and improve stool regularity.
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Helps with fullness → supports appetite control and balanced energy.