Friday, 17 March 2017

Healthy Potato Salad

You may have looked at the title of this recipe and thought, "how can POTATOES be healthy?!" For some reason these poor spuds have gotten a really negative reputation. I was at a party a while ago that served roasted potato wedges and all the people near me were bemoaning how much they love potatoes, but how much weight they've gained from eating them! Now there's definitely a case to be said for HOW you prepare those potatoes (deep fried French fries or chips are not healthy), and how MUCH you eat of said potatoes (a quarter of your plate, along with veggies and a protein is perfect), but they do not need to be seen as a guilty indulgence.

According to the world's healthiest foods, 1 cup of potatoes is low in calories and high fibre, plus high in vitamin B6 (important for carbohydrate metabolism, red blood cell formation, and producing neurotransmitters including serotonin and melatonin), potassium (more than double what's in a banana!), vitamin C, copper, manganese, phosphorus, vitamin B3 and pantothenic acid, plus antioxidants.

So basically, the humble potato is not evil incarnate, and should definitely be a part of (notice I said a part of and not all of) your diet. And this recipe is a great way to re-introduce them in a fat free way :)

Potato salad is one of those staple foods that come to every picnic, cook-out and family occasion. My family used to have it every week at our Shabbos lunch. But when there is more mayo than potatoes or veggies, it kinda loses its "salad" status to me. Plus there's the whole food safety issue of mayonnaise sitting out in the heat that sent me looking for a mayonnaise-free potato salad. You could technically swap oil for the mayo, but this recipe I developed is free of that too.

The vegetables not only add colour for visual appeal, they also add a crunch that really complements the slightly mushy texture of the potatoes. And with the mustard adding creaminess; you hardly miss the mayo!

I've added in veggies for crunch and colour. What are you favorite add-ins to potato salad?

Mayo-free Potato Salad:


10 small potatoes scrubbed clean
1/2 - 1 stick celery
3 baby dill pickles
1 medium carrot cut in half circles
1/2 cup vinegar
2 Tbsp. Dijon mustard
1 tsp parsley
Salt & pepper to taste

Boil potatoes for 5-10 minutes depending on size. When cool, cut into quarters. Combine and toss with sliced celery, pickles and carrots. Mix ingredients for dressing and pour over veggies. There will be excess dressing, but it will be absorbed by the potatoes, so allow it to sit for a while before serving. (It's even better overnight!)

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