Mediterranean Diet 101

Potato Salad

Potato salad is very fulfilling salad. It can be eaten alone (vegetarian meal) or as side dish with fish, meat, eggs etc. Depending on the amount of added oil, it can be also very caloric meal.

potato-salad-1 Put some water to boil, add some salt.
potato-salad-2 Put peeled potatoes in cold water. If you slice potatoes to smaller pieces, it will cook much faster, but also you will lose much more potassium and other minerals.
potato-salad-3 Potatoes are boiling. Put the lid on the pot, potatoes will be cooked little bit sooner.
potato-salad-4 In the mean time, clean the spring-onions and ...
potato-salad-5 ... slice them to small pieces.
potato-salad-6 When potatoes are cooked, slice them to pieces and add spring onions.

Add some oil and perhaps just a little bit of pepper and vinegar.


If you don't add oil, potatoes are going to be very 'dry' to eat. If you add to much of oil, calories will go skyhigh :o)


Usually, I add one table spoon of olive oil on 400 - 500g of potatoes. Texture of salad is still dry, but it is much better then without oil and olive oil gives nice flavor to the meal.

Nutrient content of potato salad depends. For one person (endomorph :o) ), potato salad roughly has:

Food Amount Protein Carbs Fat Fibers
Potato 200g 3g 35g 0g 3g
Spring Onion 50g some 3g 0g 1g
Olive oil 8g 0g 0g 8g 0g
Total: ~ 3g ~ 40g ~ 8g ~ 4g
Calories: 12 kcal 160 kcal 72 kcal -

This salad has around ~250 kcal, mostly from carbs and fats - half of tablespoon of olive oil has ~70 kcal! If you add more olive oil, calories will go high - great thing if you need to bulk :o). For someone trying to  slim down, potato salad without oil is acceptable meal with some protein source like fish, meat, eggs, low fat or cottage cheese etc.

Potato salad is also acceptable vegetarian meal - just add some richer source of protein to this meal.

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