Potato Salad : Healthier Versions of this Family Favorite

Living a healthier lifestyle doesn’t mean you have to forgo favorite dishes, in fact, I think it is very important that you don’t look at eating healthy as you would a weight-loss diet which we often view as super restrictive and almost like a punishment,  this view makes the diet-plan hard to maintain. Instead of focusing solely on weight-loss, focus on making healthier choices everyday, this is how you can begin to make lasting changes to your eating habits. To read my tips on eating a more nutritional diet click here. With 4th of July right around the corner, I am bringing you a few healthier versions of potato salad that you can make for your holiday barbecue. You can always substitute varieties of potatoes or vegetables to suit your tastes, what you have on hand, or what looks good at the market. Enjoy!

Old-fashioned Potato Salad:

English: Golden Flesh Yukon Gold Potato
English: Golden Flesh Yukon Gold Potato (Photo credit: Wikipedia)

2 Lbs. small red potatoes

3 Tbsp. white vinegar

1 Tbsp. organic sunflower oil

1/2 cup chopped celery

1/2 cup chopped red onion

2 Tbsp. sweet pickle relish

3 Hard-boiled eggs, chopped

3/4 cup mayonnaise made with olive oil

2 Tbsp. prepared mustard

1/2 tsp. unrefined sea salt

1/4 tsp. fresh ground black pepper

  1. Place potatoes in saucepan, and cover with water. Bring to a boil. Reduce heat; simmer 10 minutes or until tender. Drain. Cool and peel (leave peels on for added nutrition). Cut potatoes into 1/2 inch cubes.Place potatoes into large bowl, sprinkle with vinegar and oil. Add celery, onion, relish and eggs. Toss gently.
  2. Combine mayo, mustard, salt, and pepper. Spoon mayo mixture over potatoes; toss gently to coat potato mixture evenly. Cover and chill at least one hour or up to 24 hours before serving to allow flavors to blend.
  3. Yield: 7 servings (1 cup servings)

Farmers Market Potato Salad:

English: A bundle of the herb thyme that came ...
A bundle of the herb thyme that came from an organic farm co-op. (Photo credit: Wikipedia)

Dressing:

3 Tbsp. fresh lemon juice

2 Tbsp. olive oil

1 Tbsp. whole-grain or country-style Dijon mustard (look for a variety with whole mustard seeds)

1 tsp. fresh thyme

1/2 tsp. unrefined sea salt

1/2 tsp. celery seeds

Salad:

1 3/4 lbs. fingerling potatoes

1 cup sugar snap peas, trimmed

1 cup broccoli florets

1/4 cup red bell pepper, diced

1/4 cup green bell pepper, diced

1/4 cup green onions, chopped

(Vary the vegetables/ potatoes with whatever you can find fresh at the farmers market. Get creative!)

  1. Combine all ingredients for dressing in a bowl; whisk well. Set aside.
  2. To prepare salad, place potatoes in a saucepan, and cover with water.Bring to a boil. Reduce heat and simmer 10 minutes or until tender. Remove potatoes from pan with a slotted spoon. Add peas and broccoli florets to pan. Cook 1 minute; drain.
  3. Cool potatoes. Cut potatoes into 1/4 inch-thick slices. Combine potatoes, peas, broccoli, bell peppers and green onions in a large bowl. Add dressing; Toss well to coat.
  4. Yield: 8 servings (1 cup servings)

Potato Salad with Parsley & Chives:

This image shows a whole and a cut lemon.
(Photo credit: Wikipedia)

Dressing:

1/4 cup mayonnaise made with olive oil

1/4 cup plain, No-fat, Greek-style yogurt

2 Tbsp. parmesan cheese

1 Tbsp. fresh lemon juice

1/4 tsp. unrefined sea salt

1/8 tsp. fresh ground black pepper

Salad:

4 cups cubed Yukon gold potatoes (about 1 1/2 lbs.)

1/2 cup celery

1/3 cup fresh flat-leaf parsley, finely chopped

1/4 cup frozen green peas, thawed

1/4 cup fresh chives

  1. Combine ingredients for dressing in a bowl. Whisk well to combine. Set aside.
  2. To prepare the salad, place potatoes in a saucepan, cover with water, and bring to a boil. Reduce heat, and simmer 10 minutes or until tender. Drain and cool.
  3. Add potatoes, celery, parsley, peas, and chives to a large bowl. Mix gently. Pour dressing over potato mixture and mix gently to distribute dressing evenly.
  4. Yield: 5 servings (1 cup servings).

Herbed Potato Salad:

A slice of a red onion
A slice of a red onion (Photo credit: Wikipedia)

2 lbs. Yukon gold potatoes

3 Tbsp. white wine vinegar

1/2 cup plain, no-fat Greek-style yogurt

1/4 cup sour cream (or substitute additional yogurt)

1 tbsp. sunflower oil

1/2 cup red onion, finely chopped

2 Tbsp. fresh parsley, chopped

1 Tbsp. fresh dill, chopped

1/2 tsp. unrefined sea salt

1/4 tsp. freshly ground black pepper

1 clove garlic, minced

  1. Place potatoes in saucepan, and cover with water. Bring to a boil, reduce heat and simmer 15 minutes or until tender. Drain and cool. Cut potatoes in half lengthwise, cut halves into 1/4 inch thick slices. Place potatoes in a bowl and sprinkle with vinegar.
  2. Combine yogurt and sour cream in a medium bowl, stirring with a whisk until smooth. Add oil slowly while stirring with the whisk. Add remaining ingredients and stir with whisk. Add yogurt mixture to potatoes, toss gently to coat. Cover and chill at least 1 hour or up to 24 hours before serving.
  3. Yield: 6 servings (1 cup servings)

Recipes adapted from Cooking  Light  magazine.

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