Potato Salad – Healthy Japanese Home Cooking

vol.13 see all recipes I’ve put together a series of tasty recipes for healthy Japanese dishes that are simple to make, wherever in the world you might be. I hope you’ll enjoy mastering Japanese home cooking while learning how to use ingredients that are good for health and beauty.

A Potato Salad That You Can Enjoy in Abundance Without Breaking Your Diet

potato saladBeloved by old and young, men and women alike, potato salad is such an integral part of Japanese home cooking that one could call it Japan’s national salad. It basically consists of potatoes dressed with mayonnaise, but people often tell me that they aren’t good at making it because it ends up too gooey, or that they are worried about its high calorie count. However, potatoes have about half the calories of white rice. They are also rich in vitamins C and potassium, so if you prepare them in the right way, they can make a healthy meal. So today I’d like to explain the key points you need to remember to make a potato salad that won’t break your diet and will still taste great the next day. (1) Use several varieties of potato potatoIf you combine several varieties with different textures and qualities, such as waxy, floury, and sweet-flavored potatoes, you can showcase the full range of flavor that potatoes have to offer. (2) Steam rather than boil The majority of recipes state that you should boil them, but if you’re aiming to make a dish that’s really impressive, it’s best to steam them. Whatever you do, don’t cook them in a microwave, as this will ruin the flavor. (3) While they’re still hot, add a seasoning containing sugar Sugar promotes moisture retention, preventing the starch in the potatoes from degrading and the oil from oxidizing. You can achieve a professional-standard flavor by using a French dressing containing sugar. (4) Use “half-calorie” mayonnaise Half-calorie mayonnaise is ideal for potato salad, because the heat from the potatoes won’t make it separate. As the name suggests, it has half the calories of regular mayonnaise, so it’s also healthier.

Ingredients (1 bowl ⇒ Serves 5-6 people)

Ingredients・Potatoes (*)…500-600g ・Carrot…One-third ・Cucumber…1 ・Onion…Quarter ・Apple…Quarter ・Ham…50g ・Nuts…A handful ・Half-calorie mayonnaise…4 tablespoons ・French dressing…2 tablespoons ・ Mustard …1 tablespoon ・ White pepper…A pinch *Number of potatoes will vary by size: use around 4 if they are large, 6 if medium-sized, and 10 if small.


1. Wash any soil off the potatoes, then place in a steamer and steam over a high heat. Steam for 40 minutes if using large potatoes, 30 minutes if using medium-sized potatoes, or 20 minutes if using small potatoes. Method12. Prepare the other ingredients. Slice the carrot and cut into quarters, then boil for two minutes. Slice the cucumber thinly and rub some salt into it; slice the onion and immerse in cold water, then drain and squeeze out as much of the moisture as possible. Chop the apple into bite-sized pieces, cut the ham into rectangles, and chop the nuts roughly. Method23. Stick a bamboo skewer or similar into the middle of the potatoes to check if they are done; once the skewer goes through easily, they’re ready. Remove from the steamer while still hot, quickly peel them, and then place them in a bowl. Drizzle the French dressing over the potatoes and then mix with a wooden spatula or spoon to coat them thoroughly, while breaking them up. Method34. Add the other ingredients and then season with the mayonnaise and mustard (mixed together in advance), and white pepper. If the potatoes are still on the large side, you can make them smaller if you wish. It depends on whether you prefer a chunkier potato salad or one in which the potatoes are thoroughly mashed; either is fine. Method4Method45. Pile into a dish to serve. This salad is tasty when it’s still piping hot, but if you leave it to chill overnight in the refrigerator, the seasonings permeate the potatoes, creating a richer flavor. potato saladBy SUGI AKATSUKI see all recipes Profile:SUGI AKATSUKI Graduate of the University of Tokyo. Researches culinary culture and foods that promote longevity and beauty. Studied basic medical science and life science at university. After studying organic food and Kushi macrobiotics, she began to conduct culinary research independently. Her motto is “simple ways to stay beautiful.” Her specialty is healthy dishes ideal for the busy woman of today. She also teaches yoga and has a popular blog(http://saqai.com/).
食文化研究家、長寿美容食研究家。東京大学農学部卒業後、同大学院医学系研究科に進学。基礎医学、栄養学、発酵学、微生物学などを学ぶ。現在、世界中の食文化を研究しながら、各メディアで活躍している。女子SPA!連載から生まれた海外向け電子書籍『Healthy Japanese Home Cooking』(英語版)好評発売中。著書『やせるパスタ31皿』(日本実業出版社)が発売中。Instagram:@sugiakatsuki/Twitter:@sugiakatsuki12
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