Recipe: Red, White and Blue Potato Salad


May 22
Red, White and Blue Potato Salad, potato salad

I rarely make a starchy dish like potato salad, but for Memorial Day I thought the colors of the flag would be cool for a side dish. This red, white and blue potato salad is sure to please both visually and gastronomically!

In the produce aisle, I looked around for colorful ideas and saw a bag of gourmet potatoes. They were small red, white and purple (but they can pass for blue) potatoes perfect for potato salad for my starch eating guests.

You can also find these organically grown!

Red, White and Blue Potato Salad Has an Important Nutrient

While potatoes are full of carbohydrates, they also have some nutrition. Aside from the complex carbohydrate, there are some minerals such as potassium, phosphorus, magnesium, calcium and a little iron.

As you may know, I’m not a big fan of starchy foods, but when I have company I do make a starch dish of some kind for them.

Importantly, white potatoes also have fiber called resistant starch, particularly when cooked and then cooled and served cold – just like this potato salad.

As a starchy food, potatoes raise serotonin levels and make people feel good, which is why they are considered a comfort food.

Butyrate Producing Bacteria Reside in the Colon

There are strains of bacteria in the colon that actually produce butyrate – a substance that feeds and nourishes the colonic cells. A deficiency of butyrate does not bode well for human health.

The best way to get buyrate is to have plenty of buyrate producing bacteria in the colon.

The best way to nourish these bacteria is to have fiber and resistant starch present in the colon – such that you would get from eating cooked and cooled potatoes.

You might also be interested in Microbiota Accessible Carbohydrates, the New Kid on the Block.

If you add some good fat to the dressing, it will ensure that you will absorb the minerals that are there. In this case I added a simple dressing of extra virgin olive oil and vinegar with some salt, pepper and chives.

Alternatively, you could dress these babies with my no fail, homemade mayonnaise.


Recipe: Red, White and Blue Potato Salad

Red, White and Blue Potato Salad, potato salad
  • Author: Dr. Jill
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes



  • Clean the potatoes
  • Bring them to a boil and then simmer for about 15 – 18 minutes depending on the size – mine were small and took about 15 minutes – you do NOT want to OVERCOOK them or they will be mush so be aware and pierce them with a knife – it should go in easily but still have some body
  • Remove from heat and pour into a colander or sieve and run cold water over them to cool them off
  • Let cool completely
  • You may peel them at this point or leave the skins on (I left the skins on in this case to preserve the color)
  • Slice into small pieces and set aside
  • In a small bowl add the olive oil, vinegar, scallion and salt and pepper – you can thin this out with a little water – and mix
  • Pour over the cooled potatoes and mix thoroughly
  • Refrigerate – this actually tastes better the next day so plan to make it one day ahead

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Red, White and Blue Potato Salad, potato salad

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