Healthy Eating

Red Potato & Dill Salad


Potatoes are a staple food item in many diets. There is a persistent myth that nightshades (a family that includes potatoes, tomatoes, eggplants and bell peppers) are bad for arthritis because they contain solanine, a type of alkaloid which is known to be toxic and thought to promote inflammation. Luckily, solanine is mostly found in the leaves and stems of these plants, not the part we eat. So these “deadly nightshades” are actually fine for a person with arthritis to eat – and are very nutritious!

This vegetable is also a great source of carbohydrates, fiber, vitamin C and potassium. Potassium is an important mineral because it regulates nerve signals and cell health. Research suggests that potassium could have an analgesic and anti-inflammatory effect in people with rheumatoid arthritis. Since potatoes are high in potassium, this further suggests that potatoes do not increase inflammation.

Nutritional information (per serving*):

Calories: 118; Protein (2g); Total Fat (7g); Saturated Fat (1g); Monounsaturated Fat (0g); Carbohydrates (15g); Fibre (1g); Sodium (263mg); Potassium (339mg).

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
*Servings: 6 (3/4 cup per serving)


  • 12 small red potatoes, skin on
  • ¼ teaspoon salt
  • 1/3 cup red onion, finely chopped
  • 1/3 cup red or green bell pepper, chopped
  • 1 stalk celery, chopped
  • 3 tablespoons fresh dill, chopped
  • ½ cup olive oil-based mayonnaise
  • 2 tablespoons Dijon mustard
  • Salt and pepper to taste


  1. Wash potatoes with a brush under warm running water.  
  2. Chop potatoes into bite-sized pieces, leaving the skin on.
  3. Place potatoes in a microwave-safe bowl with ¼ cup of water and a pinch of salt. Microwave for 4 to 5 minutes or until a fork can easily be inserted into the potatoes. Drain well.
  4. In a large bowl, combine onion, peppers, celery, dill, and potatoes.
  5. In a medium bowl, whisk together all the dressing ingredients.
  6. Gently combine the dressing with the potato mixture.
  7. Garnish with additional chopped dill, if desired.

Extra tips

  • Microwaves are a safe and convenient cooking appliance for people with arthritis. You can also cook potatoes on the stovetop: place potatoes in a pot of cold water, bring the water to a boil, then simmer for about 10 minutes or until potatoes are tender when poked with a fork. Drain well and proceed with the recipe.
  • Use a food processor to chop the vegetables or use a large-handled knife to make chopping easier.
  • Serve the potato salad warm or chilled.