Prepare potatoes Boil potatoes, peel and let cool. Then cut into thin slices.
Waxy potatoes are best.
You can continue with the other steps during the cooking process.
Prepare additional ingredients Wash the dandelions, cut them into thin strips and add them to the potatoes. Roughly chop the walnuts and set aside.
In the original recipe, 2 handfuls of dandelions are used for 2 portions.
Season vegetable stock with salt and pepper to taste.
In the original recipe, for 2 portions, instead of vegetable stock, "sprinkle seasoning dissolved in 50 ml of boiling water" (a vegan vegetable stock in powder form) is used.
Finishing the potato salad Pour the broth, pumpkin seeds, walnuts, pumpkin seed oil and linseed oil over the potatoes and mix.
If necessary, season with salt and pepper or vegetable stock.
The original recipe uses 50 g pumpkin seeds and 3 tablespoons pumpkin seed oil for 2 portions. We have reduced the amount of oil here and replaced some of the pumpkin seed oil with linseed oil. We have halved the amount of pumpkin seeds and added walnuts. The motivation behind this can be seen in the apple symbol.
Since pumpkin seed oil gives the potatoes a brownish color, you can drizzle the oil decoratively over the potato salad after serving.
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Walnut and linseed oil underline the tart, nutty aroma of this healthy potato salad with dandelion and pumpkin seed oil.
New nutrient profile: According to GDA guidelines, one portion of this recipe covers the daily requirement of essential fatty acids and more than 50% of the requirement of vitamins K, C and B6, potassium, manganese, phosphorus and copper. Through our adjustments, we were able to reduce the ratio between omega-6 and omega-3 fatty acids to 2:1, which is significantly below the recommended maximum ratio of 5:1. You can find more information behind this motivation at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
Potatoes: The potato, which originally comes from South America, is one of the most important staple foods. Waxy potatoes are used for fried potatoes, gratins and potato salad, because the potatoes do not burst during cooking.
Dandelion: The fresh, young leaves of the dandelion are used raw in salads or as an ingredient in a smoothie, for example. The yellow flower can be used to make a syrup and the root to make a coffee substitute. Dandelion is also known to inhibit the growth of cancer cells.
Pumpkin seeds: The green, flat-oval pumpkin seeds are the seeds of the pumpkin and are available raw or roasted. Pumpkin seeds are rich in unsaturated fatty acids, vitamins and minerals, but contain a very poor ratio of omega-6 (LA) to omega-3 fatty acids (ALA) at 176:1.
Walnuts: Of all known nuts, walnuts have the highest content of alpha-linolenic acid (ALA). They also have health benefits thanks to their high levels of tocopherols (forms of vitamin E) and many minerals and trace elements.
Pumpkin seed oil: Pumpkin seed oil is made from roasted pumpkin seeds. It is used primarily as salad oil and in cold and warm dishes. When heated to over 100 °C, pumpkin seed oil loses its greenish color, its aromatic taste, some of its healthy ingredients and can even develop bitter substances.
Linseed oil: Also known asLinseed oil known as linseed oilcomes from linseed, the ripe seeds of the common flax or linseed ( Linum usitatissimum). Cold-pressed linseed oil is a good source of omega-3 fatty acids, but is sensitive to oxidation and has a very short shelf life. The ratio of linoleic acid (omega-6 fatty acid) to α-linolenic acid (omega-3 fatty acid) in linseed oil is approximately 1:3 - 1:4.
Tips
Low-salt vegetable stock: We use extra low-salt vegetable stock to reduce the overall amount of salt without sacrificing flavor. Use your own preference as a guide when adding salt to this dish.
Since pumpkin seed oil gives the potatoes a brownish color, you can also drizzle the oil decoratively over the potato salad after serving.
Do not peel potatoes: Since most of the vitamins are found under the skin, it is advisable not to peel the potatoes after cooking. In this case, it is best to use young potatoes with a smooth skin. Green spots on the skin indicate increased concentrations and should be cut out.
Alternate preparation
Remove and cleanpumpkin seeds yourself : In general, the seeds of all edible pumpkins are suitable for consumption. The best way to remove as much of the pulp fibers as possible from the seeds is to wash them with your hands. You can peel the seeds before or after preparation. To peel them, carefully work the dried seeds with a rolling pin on a smooth surface. Applying light pressure will break the shell. Now you can break the shell apart with both thumbnails and remove the seeds.
