June 25th, 2015 | Posted By: Magdalena Wszelaki | Posted in Adrenals, Anti-Candida, Estrogen Dominance, Menopause, PCOS, Recipes, Salads, Thyroid

Creamy Prebiotic Potato Salad

This recipe is packed with lots of healing foods. To start with, cold potatoes are high in resistant starch which is a prebiotic, or food for the good bacteria. Resistant starch helps beneficial bacteria to colonize the gut for them to stay there longer and be more effective.

Furthermore, the recipe contains actual probiotic-rich foods such as sauerkraut. You can replace it with lacto-fermented dill pickles (not the ones in vinegar).

Developing this recipe took me back to my Eastern European roots where potatoes and sauerkraut are staple foods. I still remember my mom making this salad for large family gatherings, and this salad always got high praise. Since I’m not a fan of Polish cuisine, this recipe caught my interest only because of its healing properties and the idea of putting probiotic-rich food together with a prebiotic in one meal.

If you have a problem with nightshades, I do not recommend this recipe. Instead, go to my article about resistant starch and look for other culinary options (yes, there are a few there).

Other RS Recipes to try:
No Bake Green Banana RS Cookies
Prebiotic Rich Wild Rice Protein Salad

Learn how to add more hormone-balancing ingredients to your meals with our FREE 15 Breakfasts to Rebalance Your Hormones guide here.

Creamy Prebiotic Potato Salad
Prep time
Cook time
Total time
Serves: 8-10
  • 2 pound red potatoes with skins on, quartered if they are large
  • 1 tablespoon sea salt
  • 4 strips of bacon from pasture-raised pigs
  • ¾ cup sauerkraut (lacto-fermented, not in vinegar), chopped
  • 2 tablespoons Dijon mustard
  • ¼ cup chopped spring onions
  • ¾ cup mayo (if avoiding eggs, use this recipe: https://hormonesbalance.com/recipes/eggless-mayonnaise/)
  • ¼ cup of brine from ferments or 2 tbsp apple cider vinegar
How To Make
  1. Preheat the oven to 350F.
  2. Boil the potatoes with skins on in salted water for 45 minutes or until they become soft.
  3. Bake the bacon strips for 45 min or until nicely browned.
  4. Pour out the potato water and let the potatoes cool off.
  5. Cut them to ½-inch cubes.
  6. Combine with all the remaining ingredients and fold them in gently.
  7. Taste and adjust based on your preferences.
Prebiotic rich potato salad - egg-free and full of resistant starch and prebiotics - HormonesBalance.com
CFHB Cookbook CTA

In my cookbook, Cooking For Hormone Balance, you’ll find over 125 easy, delicious recipes to nourish your body and balance your hormones without calorie restriction or deprivation.

All of the recipes are based on 20 hormone-supporting superfoods and 20 hormone-supporting super herbs—with modifications for Paleo, Paleo for Autoimmunity (AIP), anti-Candida, and low-FODMAP diets.

You can get a copy of the cookbook here.

17 Comments to Creamy Prebiotic Potato Salad

    • Yes R, sweet potatoes do not have as much resistant start as regular potatoes. ~Deanna HB Team

  1. This is the most incredible potato salad I have ever eaten. I made my own mayo (WITH eggs). I previously would not eat anything with mayo, but since I made it myself and could control what was in it, I thought it was OK to add back into my diet.

    • Hi Leah,
      Thank you for sharing. How are you doing with eggs back in your eating plan? ~Deanna HB Team

  2. I don’t have brine from ferments or macro-fermented sauerkraut. Where can I get those or can I use something comparable?

    • Hi Tamela,

      You can buy the lacto-fermented sauerkraut and use that juice-or 2 Tablespoons of apple cider vinegar ~Deanna HB Team

  3. I’ve been told that potatoes are too high glycemic so it’s not suggested for those that struggle with insulin resistance. What are your thoughts?

  4. Those with nightshade problems CAN eat potatoes on occasion, if they are peeled before cooking!!

  5. What about for people with candida? Still okay to eat this? Trying to figure out a safe RS for candida sufferers. So difficult!!!
    Thank you!!

    • Hi Shireen, Have you checked out Magdalena’s cookbook, Cooking for Hormone Balance? One of the therapeutic diets in the book is the anti-candida diet,along with meal plans and recipes you would find very helpful. Here is a link to the cookbook, if interested: https://hormonesbalance.com/cfhb/ Lacto-fermented foods and vinegar should be avoided.
      I hope this helps!
      Jeanne HB Team

Leave a Reply

Your email address will not be published. Required fields are marked *