Roasted baby potatoes are the ultimate comfort food. They taste like fries without being saturated in inflammatory oil. Each bite is crispy and brown on the outside and creamy and tender inside. This warm Roasted Tomato and Potato Salad with Rosemary Cashew Dressing combines the comfort of roasted potatoes with the freshness of tomatoes, topped with a rich and creamy rosemary dressing.
Potatoes tend to get linked with other white foods like white sugar, white flour and white rice, that are considered counter to good health. It is true that a plate of French-fried potatoes or even a huge baked potato stuffed with melted cheddar and topped with bacon bits are not considered good options to maximize health, but that doesn’t mean that all potatoes should be vilified. Potatoes contain many nutrients, including vitamin C, vitamin B6 and potassium, and can absolutely be part of a health enhancing meal plan.
The most abundant nutrient in potatoes is vitamin B6. One cup of potatoes provides about 25% of the recommended daily intake.
Why do we need vitamin B6?
Vitamin B6 is a water-soluble vitamin, which means it dissolves in water and is absorbed by the tissues to be used right away. Any excess vitamin B6 is excreted in urine. This means we need to replenish our supply of vitamin B6 daily to meet our needs.
- Vitamin B6 play a critical role in the function of over 100 enzyme interactions.
- It is vital to metabolism of amino acids, homocysteine, lipids, and glucose.
- It plays a role in brain health and mood, as it is needed to make the hormones serotonin and norepinephrine.
- B6 is the precursor to melatonin, which is important to regulate sleep cycles.
- Some research suggests that B6 levels can support cognitive function.
What prevents vitamin B6 from being absorbed?
- B6 deficiency may be caused by chronic inflammation and a number of health conditions including celiac, Chron’s and ulcerative colitis, rheumatoid arthritis, kidney disease and cancer.
- Certain medications, including oral contraceptives and anti-inflammatory drugs (NSAIDS) may interfere with absorption of vitamin b6.
What about glycemic index?
While potatoes have a high glycemic index, which indicates the speed at which a food elevates blood glucose levels, eating carbohydrates with protein, fat and fiber help to lower the glycemic response to foods.
In addition to the vitamin B6 in the potatoes, tomatoes are an excellent source of vitamin C and antioxidants, leafy greens provide additional B vitamins, antioxidants and fiber, and cashew dressing provides healthy fats to help balance blood sugar. Enjoy Roasted Tomato and Potato Salad with Rosemary Cashew Dressing with a serving of salmon or free range chicken to manage blood sugar and meet your body’s nutritional needs.
For more warm salads, try one of these:
Lentil, Squash and Kale Salad with Thyme, Cranberries and White Balsamic Dressing
Roasted Root Vegetable with Mixed Greens and Salmon
Roasted Tomato and Potato Salad with Cashew Rosemary Dressing
Ingredients
- 2 lb baby red potatoes
- 2 cups cherry tomatoes
- 2 tbsp avocado oil
- ½ tbsp chopped fresh rosemary 3-4 sprigs
- 1 tsp sea salt
- ½ tsp pepper
- 4 cups mixed salad greens
Dressing
- ¼ cup cashews soaked
- ¼ cup water
- 2 tbsp lemon juice
- 1 clove garlic minced
- ¼ tsp chopped rosemary
- Salt and pepper to taste
Instructions
- Soak cashews for at least 2 hours or soak in boiling water for 15-20 minutes to soften.
- Preheat oven to 425°.
- Wash and cut potatoes into bite-sized pieces. Toss potatoes in 1 tbsp avocado oil.
- Wash cherry tomatoes and toss in 1 tbsp avocado oil.
- Spread potatoes on baking sheet. Sprinkle with chopped rosemary, salt and pepper. Roast the potatoes for 15 minutes. Add tomatoes to the baking sheet and roast another 15 minutes, or until potatoes are tender in the middle and crispy on the bottom, and tomatoes are blistered.
- Wash salad greens and put in a large bowl. Add roasted potatoes and tomatoes. Top with dressing.
- Dressing
- Drain cashews. Add cashews, water, lemon juice, garlic and rosemary to high speed blender or food processor. Process until smooth. Add salt and pepper to taste.
