A Summer Recipe You’ll Absolutely Love

I want you to close your eyes and think of all the healthy foods you love.  I know I’m thinking of mangoes, watermelon, crisp apples, passion fruit, potato…

I know, you’re thinking, “Hold up!  Potatoes aren’t a healthy food.  I’ve been told for years that potatoes are filled with unhealthy starches and lead to obesity, diabetes, and chronic inflammation!”  Potatoes have been treated unfairly in recent standard dietary guidelines and in mainstream thinking about diets.  Many people eliminate white foods from their diet, such as enriched white flour and rice also lump potatoes in that group of white foods, but that is very inaccurate.  In fact, the potato in its whole form is actually one of the healthiest foods you can eat! 

Potatoes are naturally free of fat, sodium, and cholesterol while being high in antioxidants, fiber, and macro-nutrients.  It has more potassium than a banana and plenty of vitamin C and B6.   What really makes the potato so healthy and beneficial is that they are naturally anti-viral and high in lysine.

Lysine is an essential amino acid that is absolutely necessary to good health yet is not able to be produced by the body.  Like all essential amino acids, lysine is not naturally produced by the body and must be added through food.

Lysine is responsible for several necessary functions, including:

  • Healing injuries and burns
  • Protecting against cancers
  • Preventing “autoimmune” a.k.a. viral attack disorders
  • Healing inflammation (due to viruses)
  • Building and repairing muscles
  • Helping nerves
  • Decreasing anxiety
  • Stopping viral replication

Because you can only get lysine through food, you may be deficient in this necessary amino acid if you have been avoiding potatoes, thinking they were bad for you.

Potatoes are only as unhealthy as you make them.   A baked potato covered in butter, sour cream, cheese, and bacon – anything covered in those items will be bad for you!  It’s not the potato’s fault! Its usually what you put ON the potatoes that is bad for you.

Instead, if you use potatoes in healthy ways and lift up the flavor with delicious, nutritious ingredients, you can get all of the amazing vitamins, nutrients, and essential amino acids integrated into your diet.

My kids favorite potato recipe is my Summer Potato Salad recipe!  I know, potato salad is NOT known for its healthy properties, but again, it all depends on the choices of toppings you use it with.  This potato salad not only tastes amazing, its actually going to help your underlying viral condition. And if you don’t have one, then just enjoy a dish with flavor and that uplifts your health.

Summer Potato Salad Recipe

  • 10 small – medium potatoes
  • 5 stalks celery
  • 1 red bell pepper
  • 3 stalks, green onions

Dressing Ingredients

  • 1 tbsp Organic Brown mustard (recommended brand Eden Foods)
  • 1 cup soaked cashews
  • 1/2 clove garlic
  • 1/2 cup scallions
  • 1 lemon (juiced)
  • 1 tbsp honey
  • 1 pinch sea salt (or more as desired)
  • 1/4 tsp paprika

Steam the potatoes and smash them into chunks.  While the potatoes are steaming, chop the celery stalks and red bell pepper into small pieces, and finely slice the green onions.  Once your potatoes are cooked, smashed, and cooled, add the vegetables.

To make the dressing, except for the scallions (which are not blended) just add dressing recipe in to your blender, and blend until smooth.  Stir gently into your potato mixture, cover, and chill for at least one hour or up to overnight to let the flavors develop. Once you serve, garnish with scallions on top.

Easy, right?!  Not only is this potato salad packed with amazing, healthy ingredients, but it is absolutely delicious!  The first time I made this it was GONE in 30 minutes.  Kids and adults both love this potato salad, and it’s absolutely perfect for a gathering or a party.

I want to encourage you to not only eat nutritious, healing food, but I also want you to take JOY in it!  While the primary goal of food is to fuel and nourish our bodies, meals are also meant to be enjoyed, to be shared with loved ones, and to nourish our spirits.

Feel good while you are preparing it, put love into it as you make food for yourself and your loved ones.  That love will come through with each nourishing bite!

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Clare Cyganek

Thank you for sharing this recipe with us. I made it several times already, as it is so good. Also several weeks ago made it for my out of state family guests and they enjoyed it and impressed that it was dairy free.


I just made this potato salad last night and it was incredible! My daughter was going crazy for it. She misses having eggs and dairy and she felt like this recipe was an amazing substitution for “regular” potato salad. I will be making this all the time, whether it’s summer or any other season. Love this sauce.

Jamie Lavenstein

Would love to see recipe s! TKU

Arlene Toonkel

Looks delicious Muneeza! Should I use my organic potatoes that have small sprout buds coming out? Cut buds out & use these potatoes or get rid of them? What is the best way to store 5lb bag of organic potatoes so they don’t grow them?

Tracey Wilson

Thank you for another delicious recipe!

Libby Sokolowski

I made your potato salad recipe and absolutely loved it! Couldn’t stop eating it.

Bobbi tolley

It looks wonderful can’t wait to try on my soon to arrive houseguests


Thanks Muneeza! you know what i like the most! POTATOES!!! but it can get bored eating it plaing! i am happy about the dressing recipe! ….in need of healthy salad dressings!

Sheri Starr

Hi Muneeza, this sounds delicious but I can’t get Browns mustard in Australia, what type of mustard is it so I can find an alternative, thanks


Yes, I can’t find this brand of mustard in Calif, either. Muneeza, is there a particular stone ground mustard that you recommend?
And I keep meaning to ask… is there a certain brand of sea salt you recommend, too?


Thanks, this looks amazing . I have a shopping cart started in Amazon and will add this to my order! I’m excited to make this! Thanks for the recipe!

Maura Mark

Thanks Muneeza. This potato salad looks amazing!

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