Kefir and apple cider potato salad
This is another synbiotic dish, meaning it contains prebiotic fibres (from the resistant starch which forms in the potatoes when they cool down) and probiotic bacteria from the fermented milk kefir and gherkins.
This is a power house of ingredients to feed the bacteria in your gut, help them thrive, and keep you healthy.
The extra virgin olive oil contains polyphenols, special plant chemicals that gut bacteria love to dine on, and if you use an apple cider vinegar which has been fermented, you’ll introduce some extra variations of probiotic bacteria there too to your gut.
Serves 4 as a side
Ingredients:
5 medium potatoes, peeled, boiled till soft through, and cooled
3 large gherkins (use fermented – ie the ones you make or buy from the fridge section of health food stores which contain live probiotic bacteria)
Quarter teaspoon of sea salt
2 tablespoons of apple cider vinegar
1 teaspoon of your favourite mustard - I'm using a German sweet one as pictured with the blue lid above
60ml (quarter of an American cup) of fermented milk kefir
60ml (quarter of an American cup) of extra virgin olive oil
Slice the cold potatoes and cut the gherkins into small cubes and place together in a salad bowl.
In a separate bowl mix together all the other ingredients.
Pour the wet ingredients on the cold potatoes and gherkins and let soak through for a couple of minutes, then serve or keep in the fridge till needed (usually lasts at least 2-3 days).
Delicious served with smoked salmon or grilled fresh salmon with some sliced cooked beetroots on the side (you can buy these ready cooked in supermarkets).
Jeannette Hyde Nutritional Therapist
Jeannette Hyde is a leading central London-based gut-health nutritionist, writer, and educator. She is author of The Gut Makeover and writes a weekly Substack of the same name.
