Potato Salad With Dill And No Mayo

My continued effort to shift my diet from a meat based diet to a more veggie based diet and to eat foods that might help fight my cancer has led me to try out a really fun recipe. I also bought dill by accident this week. 😀  It’s a potato salad with dill and no mayo. Lisa and I both loved it but David (age 9) was sick of it after half of a serving. I think dill might be an acquired taste. Maybe I’ll try a little less next time. 🙂

Now, I’m not sure I would put this into the cancer fighting food category but it is definitely healthier than the mayo type potato salad AND some of the ingredients could definitely be considered cancer fighters. On top of that, it’s a pretty healthy side dish. 🙂  Of course, I’m assuming all organic and non-GMO ingredients.

Ingredients: (makes about 4 servings)

About 6 medium sized red skinned potatoes
1/3 cup of olive oil
2 cloves of chopped and crushed garlic
1/4 cup of feta cheese
2 tablespoons of red wine vinegar
1 tablespoon of fresh dill
1/4 cup of finely chopped onions or scallions
Salt and Pepper to taste


Cook and chop your potatoes into bite size pieces
Mix olive oil and garlic together and drizzle on warm potatoes and then mix everything
Add Salt and Pepper to taste
Add onions/scallions and drizzle vinegar over potatoes and mix
Add Dill and mix
Add Feta cheese and mix
Chill in the fridge (the potato salad, not you)  😀

Cancer Fighting Ingredients

Potatoes – First, potatoes are not bad for you. Of course, if you fry them or make chips out of them you can make them unhealthy. Still, potatoes are packed with nutrients and red skin potatoes have more nutrients than plain white potatoes. They have tons of antioxidants, reduce inflammation and have a number of benefits. Here’s a quote from the science of eating.

The skin of red potatoes contains 2 to 3X more antioxidant benefits than white potatoes. These antioxidants help neutralize free radicals, which are harmful compounds that can raise your risk of health conditions such as heart disease. The red color of the potatoes also means they contain anthocyanins, a specific type of antioxidant that can help lower LDL (Bad) cholesterol, as well as offer protection from free radicals. Read More

Now, I’m not sure I would make potatoes my number one food in my anti-cancer diet but it’s nice to know that if they are prepared correctly they can be of benefit to me. 😀

Garlic and Onions – Almost everyone is aware of garlic’s benefits but let’s look again to refresh our memories. 🙂 It seems that garlic really is a super food. Garlic seems to have antiangiogenic properties. That means that garlic has been found to stop cancer from making new blood vessels that help the cancer feed itself. I wrote a post on foods that have antiangiogenic properties and you can read it here. Also, garlic is an immune booster and has tons of antioxidants which we all know help fight the decay of the cells in our bodies. Garlic’s main cancer fighter is allicin which is found in many plants in the same family (allium) including onions, scallions and so on. Other cancer fighting properties include sulfur, selenium and a few more. Here’s a quote from Newsmax showing that garlic is used as a weapon against many different types of cancers.

According to The National Cancer Institute, garlic can lower the risk of pancreatic cancer by 54 percent, prostate cancer by 50 percent, colon cancer by 50 percent, and stomach cancer by 52 percent. Some studies show even greater benefits: One study conducted at the University of North Carolina found that people who eat garlic cut their risk of colorectal cancer by two-thirds.

Garlic can even help deter some of the deadliest cancers. Researchers at the Medical University of South Carolina found that sulfur compounds in garlic are effective against glioblastoma, a fatal type of brain tumor. Read More

Olive Oil – Now, I’m not saying to chug it but olive oil does seem to have some cancer fighting properties. It seems that olive oil has a fatty acid called oleic that may reduce the production of a protein from a gene associated with breast cancer. In addition, it has been found to lower blood pressure, is anti-inflammatory, lowers cholesterol and more. Here’s a quote from Authority Nutrition.

Extra virgin olive oil protects against heart disease via numerous mechanisms (16):

  • Reduced Inflammation: As mentioned above, olive oil protects against inflammation, a key driver of heart disease (17, 18).
  • LDL Cholesterol: Olive oil protects LDL particles from oxidative damage – a key step in the heart disease process (19).
  • Improves Endothelial Function: Olive oil improves the function of the endothelium, which is the lining of the blood vessels (20, 21).
  • Blood Clotting: Some studies suggest that olive oil can help prevent unwanted blood clotting, key features of heart attacks and strokes (22, 23).
  • Lower Blood Pressure: One study in patients with elevated blood pressure found that olive oil reduced blood pressure significantly and cut the need for blood pressure meds by 48% (24).
    Read More

Red Wine Vinegar – At a bare minimum, red wine vinegar has resveratrol in it which has been shown to inhibit some cancers. It is also anti-inflammatory and even seems to help regulate blood sugars.

Red wine vinegar contains a naturally occurring compound known as resveratrol. According to a study published in the November 2007 issue of the journal “Toxicology and Applied Pharmacology,” resveratrol is known to exhibit strong antioxidant and anti-inflammatory properties. In addition, it is known to block platelet aggregation in vitro, reports the Linus Pauling Institute. Aggregation of blood platelets leads to the formation of blood clots that can obstruct a coronary artery, resulting in stroke or heart attack. A study published in “BMC Cancer” in May 2010 examined the preventive effect of resveratrol on colon cancer growth in humans. The results showed that treatment with resveratrol inhibited the growth and spread of colon cancer cells and encouraged cell death. Read More

Dill – It really seems to be a great cancer fighter. Maybe not in a potato salad recipe but there definitely seems to be cancer fighting properties in dill…and parsley as well. Check it out. 🙂

A team of Russian scientists from Moscow Institute of Physics and Technology (MIPT), the N. D. Zelinsky Institute of Organic Chemistry (RAS), the Institute of Developmental Biology (RAS), and the Institute of Cell Biophysics (RAS) has proposed an efficient approach to novel agents with anticancer activity. A synthesis of these agents is based on compounds extracted from parsley and dill seeds. The results of the study have been published in the Journal of Natural Products. Read More

In addition to that dill seems to protect from cancer as well. Here’s a quote from Mercola.

One of the attributes of dill is the way its oils discourage bacteria, but it also protects against cancer. The enzyme glutathione-S-transferase helps attach the molecule glutathione to oxidized molecules to prevent damage, making them antioxidants. Volatile oil of dill seeds has been deemed “chemoprotective,” and help neutralize the carcinogens most of us encounter on a daily basis, such as cigarette smoke, air pollution, and automobile exhaust. Read More.

Of course, eating potato salad isn’t gonna protect you from cancer but hey, this is a good thing! When you really think about it, this recipe isn’t too bad as far as a cancer fighting recipe goes. 🙂

I hope you enjoy this recipe and have a long life,
Ed – To use my images on your blog for free – Click Here
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One Comment

  1. I use dill when making chicken soup from scratch, much better than store bought chicken soup. Also garlic does very well in keeping some people away. Add onions to that and no one will come near you. 😛

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