Let’s prepare a creamy boiled potato salad that becomes more enveloping the more you mix it, just how we like it, and with all the tips useful for lowering the glycemic index of potatoes.
Delicious, it is a versatile base for the preparation of rich salads.
The potato salad is not a side dish.
Potatoes can be consumed if they are part of your dietary plan – without overdoing it in frequency and quantity – as a substitute for bread, pasta, and rice and paired with a protein source after a large portion of vegetables.
Potatoes and glycemic index:
• boiled potatoes without skin → GI 70;
• boiled potatoes with the skin → GI 65.
Tips to lower the glycemic index of potatoes:
• choose new potatoes;
• consume them warm or cold.
There is a method to reduce the starch level of potatoes: deamidation [deaminate = remove some starch].
To obtain creamy boiled potatoes I boiled them with the skin therefore I did not deaminate them.
In any case, I will illustrate both procedures so that you can choose:
• boiled potatoes without skin – deamidation procedure;
• boiled potatoes with skin – non-deamidation procedure.
CHO per serving of boiled potatoes
In the Accu-Check diet meter you will find the CHO per serving count:
• 150 g serving of boiled potatoes raw weight [cooked 130 g] → CHO 26.8 g;
• 200 g serving of boiled potatoes raw weight [cooked 175 g] → CHO 35.8 g;
• 250 g serving of boiled potatoes raw weight [cooked 220 g] → CHO 44.7 g.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
- potatoes (weight according to dietary plan)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 dash extra virgin olive oil (raw)
Suggested Tools
- 1 Peeler
- 1 Knife
- 1 Chopping Board
- 1 Bowl
Preparation
To obtain creamy boiled potatoes I boiled them with the skin therefore I did not deaminate them.
In any case, I will illustrate both procedures so that you can choose:
• boiled potatoes without skin – deamidation procedure;
• boiled potatoes with skin – non-deamidation procedure.
In this case it is useful to deaminate the potatoes:
• wash the potatoes thoroughly;
• peel them;
• cut them into cubes;
• leave them to soak in a bowl, in cold water and in the fridge for 12 hours;
• rinse them thoroughly under running water before use.In a pot, bring water to a boil.
Add the potatoes and cook for about 40 minutes until the desired consistency is reached.Drain the potatoes.
Season with:
• salt;
• pepper;
• parsley;
• a dash of raw oil;
and mix.Wash the potatoes with skin thoroughly under running water.
Transfer them to a pot, add water to cover them completely and a pinch of salt.
Bring water to a boil.
Cook for about 40 minutes until the fork easily pierces into the potatoes.Transfer the potatoes to a plate and let them cool until they can be handled without burning your hands.
Peel the potatoes, cut them into cubes, and place them in a bowl.
Season with:
• salt;
• pepper;
• parsley;
• a dash of raw oil;
and mix: the outer part of the cubes will crumble giving your salad a creamy consistency, keep mixing until you achieve the desired creaminess.Plate it.
Your creamy boiled potato salad is ready.
Enjoy your meal!
You can store it in the fridge, just remember to take it out half an hour before consuming it so it becomes soft and light again.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a large portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it in respect of the proportions and food combinations indicated in your dietary plan.
***
DO NOT COPY AND PASTE MATERIAL FROM THE BLOG in general and particularly ON SOCIAL PROFILES AND GROUPS [photos, ingredients, procedure – NOT EVEN IN SUMMARY FORM]: it is correct to share your photos of the recipes executed, indicating the source by linking the blog where the recipe can be read in full.
FOR COPYRIGHT REASONS AND ALSO FOR THE HUGE AMOUNT OF WORK THAT IS BEHIND IT.
Thank you.
