Cooking for the Sensitive Gut

New potato & tomato salad with summer herb oil & crunchy sourdough breadcrumbs

In my local supermarket at this time of the year I can buy ‘Dug today potatoes.’ They are new, small, earthy and creamy smooth to eat. They taste so beautiful you think you are not eating something as humble as the potato at all. These new potatoes have a spring in their step.

For anyone with a sensitive gut new potatoes  are perfect to eat. They are low in fermentable carbohydrates (FODMAPS) and fat. 

Yet if you leave their skins on new potatoes contain fibre which is really good for gut health. New potatoes are also a good source of vitamin C  and energy.

As I was casting round for new potato recipes I came across a brilliantly simple one by Nigel Slater in a recent Guardian column. I tried it out but thought for a main meal it needed a little more protein – so I topped the salad with a soft boiled egg.

One very special component of this recipe is the herb oil. You might think it is like pesto which in a way it is. After all, pesto is derived from the Italian word  pestare – to pound. The difference between pesto and the delicious herb oil in this recipe is that it does not contain garlic, nuts or cheese. When I tasted the herb oil I was not sure it had a strong enough flavour but when I tasted it with the salad I was convinced. I loved it. It also adds more vitamins and minerals to the dish and a lovely splash of green.

One slice of sourdough bread (25g) can be tolerated by most people with IBS. This recipe only contains 1/4 slice per person . You can use gluten free breadcrumbs if you prefer.

This is now our new favourite salad and to vary it I am going to substitute the egg with good quality flaked tuna. Or if you like meat a cooked, sliced chicken breast would be really good.

I hope you like it….Joan x

New potato, tomato salad with herb oil and crisp breadcrumbs-4Method

Serves 4
500g small new potatoes – as fresh as possible
4 large ripe tomatoes
10 anchovy fillets in oil, drained and chopped

For the herb oil:
olive oil 5 tbsp
A small bunch of basil
2 tsp chopped chives
2 tsp choped parsley
2 tbsp wine vinegar  – red or white

For the crumbs:
1 slice of sourdough bread or bread of your choice
2 tbsp olive oil

1 egg per person – boiled for 6 minutes (soft) or 10 minutes (hard)

Method

Wash and scrub the new potatoes. Do not worry about leaving some of the clean flakey skin on as this is good for the microbiome in your gut. Boil in a pan of lightly salted water for up to 15 minutes until  they are soft to the point of a knife. Drain the potatoes and set aside. When cool enough to handle cut each one in 2 or 3 thick slices

To make the herb oil – place the olive oil in a blender, add the basil leaves and stems, the chives and parsley leaves, then pour in the vinegar. Process for a few seconds until you have a thick dressing.

Blitz the bread to coarse, bread crumbs in a food processor or mill. Heat  the olive oil in a shallow pan over a moderate heat then add the bread crumbs and them cook for 3 or 4 minutes until golden and lightly crisp. Remove from heat ad tip onto kitchen paper to absorb some of the cooking oil.

If the tomatoes are large cut in half and slice  the tomatoes into thick slices.

To assemble the salad: Place the sliced potatoes in a large serving bowl with the tomatoes. Add the chopped anchovies. and top with the boiled egg cut in half. Dot the herb dressing and sprinkle the salad with toasted crumbs over the top.

New potato, tomato salad with herb oil and crisp breadcrumbs-9

If you would like to see more recipes like this why not buy a copy of our beautiful book on Amazon or at other good bookshops.

Cover for the book from Pavilion

If you would like more help and advice on managing your sensitive gut follow this link to the IBS Network a charity supporting patients with IBS.

Screen Shot 2016-04-30 at 19.17.36

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This entry was written by Joan Ransley and published on June 14, 2016 at 11:20 pm. It’s filed under Basic methods, Bread and cereals, Dinner, Lunch, Side dish, Uncategorized and tagged , , , , , , , , , , , , , , , , . Bookmark the permalink. Follow any comments here with the RSS feed for this post.

3 thoughts on “New potato & tomato salad with summer herb oil & crunchy sourdough breadcrumbs

  1. Might try to do this for supper, but it will never look as good as this. xx

  2. It looks delicious 😊. I’ll definitely try this recipe.

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