Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Raw Potato Salad

This raw potato salad is reminiscent of South America as it contains jicama, celery, sweet peppers, and a fresh spicy dressing.


Ω-6 (LA, 3.8g) : Ω-3 (ALA, 0.1g) = 30:1

Ingredients (for servings, )

For the “potato” salad
9 ½ ozJicama (Yam beans, Mexican turnips, Chinese potatos)
4 tbspYellow bell peppers (1.3 oz)
4 tbspCelery (1.1 oz)
1 tbspRosemary (0.06 oz)
2 tbsp choppedGreen olives (0.95 oz)
¼ Avocado (1.8 oz)
½ Red onion (1.4 oz)
For the dressing
2 tbspTahini (1.1 oz)
¼ tspGround cumin (0.03 oz)
1 ½ tbspLemon juice (0.38 oz)
2 tbspTap water (mineral water, drinking) (0.40 oz)
2 tspParsley, fresh (0.08 oz)
¼ tspSoy sauce (shoyu) (0.05 oz)
¼ tspAgave syrup (0.06 oz)
1 dashSea salt (0.01 oz)
1 dashChili powder (0.01 oz)
For serving
2 sprigsParsley, fresh (0.07 oz)


  • hand-held blender / immersion blender or shredder
  • vegetable peeler
  • citrus juicer (lemon squeezer)

Type of preparation

  • chop or grind
  • food preparation without heating
  • squeeze
  • purée
  • peel


  1. For the potato salad
    Wash and peel the jicama and then cut into cubes (smaller jicama don’t have to be peeled). Dice the bell peppers and celery. Mince the rosemary. Mash the avocado and cut the onion into thin slices.

    Jicama is most commonly eaten raw, but it can also be cooked. It works best to peel jicama with a chef’s knife instead of a vegetable peeler.

  2. Combine all ingredients in a bowl.

    If not using right away, put into a container and store in refrigerator. When ready to serve, pour the dressing over salad (see step 3) and toss until well combined.

  3. For the potato salad dressing
    Blend all ingredients in a blender or using an immersion blender until smooth.

    The dressing should be thick, as it will thin out when stirred with jicama.

  4. Serve
    Pour the dressing over the salad and toss until well combined. Arrange the salad on plates and garnish with parsley.

Notes about recipe

This raw potato salad is reminiscent of South America as it contains jicama, celery, sweet peppers, and a fresh spicy dressing.

Avocados: Avocados are a member of the laurel family. The nutritious pulp of raw avocados is yellowish green to golden yellow, soft, and has an almost buttery consistency. Avocados have a high fat content and are rich in unsaturated fatty acids and potassium.

Nama shoyu: Tamari and soy sauce both contain soy beans, water, and sea salt. However, in contrast to tamari, nama shoyu (also referred to as nama-shoyu or kijōyu, 生醤油) also contains wheat or rice and is unpasteurized. It is filtered at the end of the fermenting process instead of being heated, which is why we often use it in raw food recipes. Nama shoyu is rich in enzymes and is thought to have a fresher flavor. We don’t consider soy sauce to be raw. Soybeans are generally heated at the start of the production process to destroy phasin, which is toxic to humans. We have therefore listed this recipe in the category cooked vegan.

Jicama: These edible roots are firm, crisp, and juicy. They have a sweet flavor that is reminiscent of apples. Jícama is originally from Mexico, but today it is also grown in Africa and Asia. The roots are almost completely fat-free. The seeds can also be used; however, they aren’t edible and are instead used as insecticide.

Celery: Celery stalks contain relatively high amounts of beta-carotene and have a distinct, refreshing flavor.

Tahini: Tahini is a paste obtained by grinding sesame seeds. It has a nutty taste and is made from either raw or roasted sesame seeds. The raw version is made by soaking the sesame seeds in water before processing.


Purchasing avocados: Avocados sold in stores are usually hard. But you can purchase them at this stage because they continue to ripen after harvest. They are ready to eat when they yield to slight pressure and the stem can be easily removed. Avoid avocados with dark spots on the skin. These spots are often an indication of bruising on the inside of the avocado.

Alternate preparation

Sweeteners: You can replace the agave syrup with other sweeteners such as acacia honey (although strictly speaking not vegan) or maple syrup.

Spice: If you like it spicier, you can increase the amount of chili powder or add fresh chili peppers or chili flakes.

Cilantro: Instead of parsley, you can use the typically South American cilantro. However, the flavor is distinctly different than parsley, and some people think that it has an unpleasant soapy taste.