Temperatures have been steadily rising over the past week, so I’ve officially stored all my winter clothes in the basement and am ready for flip-flops and outdoor dinners from now on.
It’s no secret that I love summer. I’m built for hot days; I’m always happier in the heat than in the cold. After how bad last year was, I’m ready to make up for lost time and enjoy as much of this summer as possible.
Resistant Starch: What’s the Deal?
You know that potato salad you love? Turns out, it’s secretly a health hero—thanks to something called resistant starch. This stuff is like the unsung cousin of soluble fiber, but with bonus perks: it helps keep your blood sugar steady, makes your body more responsive to insulin, and even keeps you feeling fuller longer. Who knew leftovers could be this cool?
Here’s the science bit: when you cook potatoes and then chill them (like in potato salad), some of the regular starch magically transforms into resistant starch. Unlike normal starch, your body can’t fully break it down. Instead, it moves through your digestive system like soluble fiber, doing good deeds along the way.
But wait, there’s more! Resistant starch acts like a superfood for the friendly bacteria in your gut. It feeds them, helps them grow, and even encourages a more diverse microbiome—which is a fancy way of saying your gut becomes a happier, healthier place. Studies also show it can reduce blood sugar spikes after meals and improve how your body handles insulin.
So next time you’re digging into potato salad, remember: it’s not just tasty—it’s a gut-loving, blood sugar-balancing powerhouse. Cold potatoes for the win!
Ingredients
- 4 russet potatoes (about 2 pounds), peeled
- Kosher salt and freshly ground black pepper
- 1/2 cup parsley, leaves and tender stems, chopped
- 1/2 cup dill, chopped
- 1/3 cup fresh mint leaves, chopped
- 4 scallions, chopped
- 1/2 red onion, chopped
- 3/4 cup pitted kalamata olives, sliced
- 1 preserved lemon (see Cook’s Note)
- 2 cloves garlic, minced
- 3 tablespoons olive oil
- 1 teaspoon honey
- 2 to 3 tablespoons juice from preserved lemons
Directions
- Place the potatoes in a large pot and cover with cold water by about 1 inch. Add 1 teaspoon salt to the water and bring to a boil over medium-high heat. Lower the heat, cover the pot and simmer until the potatoes are fork tender, about 30 minutes.
- Meanwhile, place the parsley, dill, mint and scallions in a large bowl. Add the red onion and olives and stir to combine.
- Once the potatoes are cooked, drain and let them cool completely. Chop the boiled potatoes into bite-size (about 3/4-inch) pieces. Add the potatoes to the bowl with the herbs and toss. Remove the flesh of the preserved lemon (discard the seeds and save the flesh for another use.) Finely chop the lemon rind (peel); you should have about 2 tablespoons. Add the rind to the bowl along with the garlic, olive oil, honey, 2 tablespoons of preserved lemon juice and 1/4 teaspoon black pepper. Give it a good stir and taste; if it needs more salt, add another 1 tablespoon or so of the preserved lemon juice (see Cook’s Note). Cover and refrigerate at least 30 minutes before serving.
Cook’s Note
A staple of Arab Mediterranean cuisine, preserved lemons can be found at specialty stores and online or made at home a few weeks in advance. The juice of preserved lemons is salty, so be sure to add it in small increments and taste as you go.
Get the Recipe: Lemon Potato Salad
Lemon Potato Salad
Ingredients
- 4 russet potatoes about 2 pounds, peeled
- Kosher salt and freshly ground black pepper
- 1/2 cup parsley leaves and tender stems, chopped
- 1/2 cup dill chopped
- 1/3 cup fresh mint leaves chopped
- 4 scallions chopped
- 1/2 red onion chopped
- 3/4 cup pitted kalamata olives sliced
- 1 preserved lemon see Cook’s Note
- 2 cloves garlic minced
- 3 tablespoons olive oil
- 1 teaspoon honey
- 2 to 3 tablespoons juice from preserved lemons
Instructions
- Place the potatoes in a large pot and cover with cold water by about 1 inch. Add 1 teaspoon salt to the water and bring to a boil over medium-high heat. Lower the heat, cover the pot and simmer until the potatoes are fork tender, about 30 minutes.
- Meanwhile, place the parsley, dill, mint and scallions in a large bowl. Add the red onion and olives and stir to combine.
- Once the potatoes are cooked, drain and let them cool completely. Chop the boiled potatoes into bite-size (about 3/4-inch) pieces. Add the potatoes to the bowl with the herbs and toss. Remove the flesh of the preserved lemon (discard the seeds and save the flesh for another use.) Finely chop the lemon rind (peel); you should have about 2 tablespoons. Add the rind to the bowl along with the garlic, olive oil, honey, 2 tablespoons of preserved lemon juice and 1/4 teaspoon black pepper. Give it a good stir and taste; if it needs more salt, add another 1 tablespoon or so of the preserved lemon juice (see Cook’s Note). Cover and refrigerate at least 30 minutes before serving.
