When it comes to supporting gut health, sometimes it’s the simplest ingredients that make the biggest difference – and this Japanese-inspired potato salad is proof. At first glance, it looks like a fresh, flavour-packed twist on the classic potato salad. But look closer, and you’ll see a dish carefully layered with foods that fuel your microbiome.
The base is humble white potatoes, cooked, cooled, and transformed into a powerful source of resistant starch. Resistant starch resists digestion and passes through to the colon where it feeds beneficial gut bacteria. The by-products of this fermentation, known as short-chain fatty acids like butyrate, play an important role in reducing inflammation and strengthening the gut lining. A simple overnight chill in the fridge turns ordinary potatoes into gut-friendly superstars.
Then comes the dressing – a creamy blend of Greek yoghurt, Dijon mustard, and a touch of sesame and olive oil. Greek yoghurt isn’t just tangy and delicious; it’s a source of live cultures and probiotics. These “good bacteria” can help maintain balance in the gut microbiome, particularly when paired with the prebiotic fibres and resistant starch already in this recipe.
Shredded wombok cabbage, cucumber, dill pickles, and Asian shallots add crunch, fibre, and a rainbow of plant compounds, while toasted almonds and nori bring texture and an umami lift. For protein, you can choose tender chicken breast or omega-3-rich tuna – both pair beautifully with the salad’s light, refreshing flavours.
The final flourish of furikake brings sesame, seaweed, and spices together for a Japanese touch that makes this dish just as exciting to eat as it is nourishing. Served chilled, this salad is a vibrant, gut-friendly meal perfect for lunch or a light dinner.
JAPANESE INSPIRED CHICKEN (OR TUNA) POTATO CABBAGE SALAD
Serves 2
Gluten free
400g white potatoes, skin on cut into quarters
1 tbsp finely chopped dill
1 dill pickle finely diced
2 Asian shallots, trimmed and finely sliced
1 cup shredded Wombok cabbage
5 toasted nori sheets (5g pack)*
2tbsp toasted almonds
1/2 cucumber, finely sliced
300g poached/cooked chicken breast or 200g tuna in springwater, drained and flaked
1-2 tbsp furikake (Japanese seasoning)
Dressing:
1/3 cup greek yoghurt
1 tsp dijon mustard
1/2 tsp maple syrup
1 tsp white wine vinegar
1 tsp sesame oil
2 tsp extra virgin olive oil
Steam white potatoes until tender (not mushy), then set aside to cool completely or in the fridge overnight for best results. When ready to make the salad, add potatoes to a bowl with dill, dill pickle, shallots, and shredded wombok cabbage. Mix together the ingredients for the dressing in a separate bowl. Pour the dressing over the potato salad and toss to coat. Using scissors cut the nori into the salad and toss again. Divide salad between two bowls and top with sliced chicken breast or tuna. Spread the cucumber around the salad, sprinkle with furikake and toasted almonds, season with sea salt and black pepper and enjoy.
*You can buy toasted nori packs at the supermarket in the snack isle as individual packs. These are different to sheet nori you’ll typically purchase to make sushi. Furikake is also available in supermarkets and Asian grocery stores.
