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.


83% 56/12/32 
Ω-6 (LA, 3.8g) : Ω-3 (ALA, 0.1g) = 30:1

Ingredients (for servings, )


  • 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.

Nutritional Information per person Convert per 100g
2000 kcal
Energy224 kcal11.2%
Fat/Lipids14 g19.6%
Saturated Fats2.0 g9.9%
Carbohydrates (inc.dietary fiber)24 g8.8%
Sugars4.5 g5.0%
Fiber11 g43.5%
Protein/Albumin5.1 g10.1%
Cooking Salt (Na:134.3 mg)341 mg14.2%
A serving is 264g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin C (ascorbic acid) 73 mg91.0%
MinCopper, Cu 0.43 mg43.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 78 µg39.0%
FatLinoleic acid; LA; 18:2 omega-6 3.8 g38.0%
ElemPotassium, K 551 mg28.0%
VitThiamine (vitamin B1) 0.31 mg28.0%
VitVitamin K 20 µg27.0%
ElemPhosphorus, P 178 mg25.0%
MinIron, Fe 2.5 mg18.0%
Sodium, Na 134 mg17.0%

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.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 3.8 g38.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.13 g6.0%

Essential amino acids per person 2000 kcal
Threonine (Thr, T) 0.07 g8.0%
Tryptophan (Trp, W) 0.02 g7.0%
Isoleucine (Ile, I) 0.07 g6.0%
Lysine (Lys, K) 0.10 g6.0%
Valine (Val, V) 0.09 g6.0%
Leucine (Leu, L) 0.11 g5.0%
Phenylalanine (Phe, F) 0.08 g5.0%
Methionine (Met, M) 0.03 g3.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 551 mg28.0%
Phosphorus, P 178 mg25.0%
Sodium, Na 134 mg17.0%
Magnesium, Mg 52 mg14.0%
Calcium, Ca 72 mg9.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.43 mg43.0%
Iron, Fe 2.5 mg18.0%
Zinc, Zn 1.2 mg12.0%
Selenium, Se 6.5 µg12.0%
Manganese, Mn 0.22 mg11.0%
Fluorine, F 12 µg< 0.1%
Iod, I (Jod, J) 0.59 µg< 0.1%
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.