Thursday, 1 December 2016

Potato Salad with Green Beans and Mustard Vinaigrette

Recipe by Lyndal McNamara (Dietitian) 

Looking for ways to boost prebiotics in your diet without FODMAPs? Try this delicious potato salad! Cooking then cooling the potatoes overnight increases their resistant starch (prebiotic) content, keeping your gut bacteria happy without increasing IBS symptoms. 

With the festive season fast approaching, why not include this simple salad as a low FODMAP side on Christmas day! 





Ingredients: 
(Serves 4-6)

  • 500g of new/baby potatoes
  • 4 rashers lean bacon, sliced thinly
  • 400g green beans
  • 2 tbs chopped chives 
  • 2 tbs chopped parsley
  • 1 large handful of roasted walnuts
  • 4 tbs garlic infused olive oil
  • 2 tbs balsamic vinegar
  • 1 tsp wholegrain mustard
  • ½ tsp Dijon mustard
  • 8 twists of black pepper
Methods: 
  1. Slice potatoes in half or quarters (depending on size) and place in a large pot. Cover with cold water and bring to a boil. Turn down the heat to a slow boil and cook for 12 to 15 minutes - until fork tender. Drain and set aside to cool (ideally refrigerate overnight). 
  2. Trim green bean ends and cut green beans in half.
  3. Steam/boil green beans for 3-4 minutes until just tender. Drain and set aside to cool.
  4. Cook bacon in a small frying pan until crisp. Drain on paper towel to remove any excess fat. 
  5. Prepare vinaigrette by whisking together olive oil, balsamic vinegar, mustards and black pepper.
  6. Finely slice chives and parsley and set aside.
  7. In a large salad bowl combine potatoes, green beans, bacon, chives, parsley and walnuts. Dress salad with vinaigrette and toss to coat evenly. Refrigerate salad until ready to serve.
Nutrition Information/serve (serves 6): 
    Energy
    1005kJ
    Protein
    7.7g
    Fat
    16.5g
    - Saturated fat
    2.2g
    Carbohydrates
    13.7g
    - Sugars
    2.8g
    Sodium
    283mg
    FODMAPs
    Low

    Vegetarian/vegan? 
    • Swap bacon for extra low FODMAP vegetables like radish slices or baby spinach leaves 
    Want extra protein? 
    • Add a few hard boiled egg halves and/or an extra handful of walnuts to your salad 

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