My Flare-Friendly Potato Salad
Everyone loves potatoes and I'm thankful they're one of my belly friendly foods. I used to love potato salad in particular on a summer's day but sadly, that isn't quite as belly friendly for me since the store-bought kind often contains cream or milk. Therefore, I've got into the habit of making my own dairy-free potato salad instead; which lasts a few days in the fridge and seems to make my belly a lot happier.
The dressing is vegan and uses apple cider vinegar for tang (also a great belly-settling remedy) and dairy-free yogurt for creaminess. You can add things like carrots and sauerkraut if you like but I usually just chop and peel apples instead (peeling removes some of the fiber).
Ingredients for dairy-free potato salad
- 1kg of new potatoes (this makes around 4 servings for me but if you want to make a smaller batch, go ahead)
- 4 tablespoons of olive oil (If you're on the low FODMAP diet, garlic-infused olive oil works great)
- 1/2 lime
- 5 tablespoons of plain dairy-free yoghurt (make sure you use PLAIN and not sweetened)
- A handful of chopped fresh chives (also a great low FODMAP flavoring)
- 1 large apple, peeled and chopped
- 2 tablespoons of apple cider vinegar
- 1 tablespoon of dairy-free butter
- Optional extras: Sauerkraut or grated carrot
Directions for flare-friendly potato salad
- Add your potatoes to a pan of cold water and cook for approx 15 minutes (keep checking on them as you don't want them to go too soft and end up with mashed potato!)
- Meanwhile, chop your apple and, if using, grate your carrot.
- In a small mixing bowl, start to make your dressing. First, add the olive oil and apple cider vinegar and mix.
- Now stir in the dairy-free yogurt to the dressing.
- Squeeze 1/2 a lime into the dressing and mix it all together. Now you've got your dressing!
- Once potatoes are cooked (you can keep them on longer if you prefer a softer potato salad), drain and stir through 1 tablespoon of dairy-free butter.
- .Add your potatoes to the large bowl with the apple and any other veggies your using.
- Stir in your dressing and coat the potatoes as evenly as possible.
- Add a sprinkle of chives to serve. You could also add in some sauerkraut if you have some.
- calories: 193
- cholesterol: 0mg
- dietary fiber: 3.1g
- potassium: 394mg
- protein: 3.5g
- saturated fat: 1.3g
- sodium: 301mg
- total fat: 7.6g
Disclaimer: Everyone with inflammatory bowel disease is different. We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.
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