For most, the potato is the first carbohydrate to be scrapped off the menu as it is considered an assault on the glycemic index. Not all potatoes are created equally though, and there are plenty of varieties that have a much lower impact on blood sugar levels. New potatoes, especially when eaten with the skin on, not only have a lower estimated glycemic load, but are also a good source of fiber and vitamin C.
The good and the bad about oily fish
Oily fish is a common food source that generates much debate. Whilst on the one hand these fish, like tuna, salmon, and mackerel, are much praised for their high content of omega-3 fatty acids, which may reduce the risk of coronary heart disease, on the other hand they are considered the fish most likely to be contaminated with high levels of mercury.
Mercury poses the most serious health threat to children and women who are pregnant or planning to become pregnant, although high levels of mercury should be avoided by everyone. Different types of tuna contain different levels of contamination and contamination is often higher in the larger fish. Generally speaking it is considered safe to consume up to 340 grams or 12 ounces a week. Children, nursing mothers and pregnant women should limit their intake. If you have had much oily fish already in a week, the tuna in this recipe can be replaced with any other fish. It would be quite beautiful with smoked cod, for example!
New potato and tuna salad
Ingredients
- 175 gr. new potatoes
- 1 small spring onion
- 10 sprigs coriander
- 10 sprigs parsley
- 1 tbsp. olive oil
- A little lemon juice
- 1 can natural tuna
- Freshly ground black pepper
Instructions
- Wash the new potatoes and cook them in the microwave for 7-8 minutes or until done.
- Meanwhile thinly slice the spring onion and pick the leaves off the coriander and parsley.
- When the potatoes are cooked through, cut them in half and – while they are still warm – drizzle the potatoes with the olive oil and lemon juice.
- Add the tuna and freshly ground pepper to taste.
- Mix well and serve.