5 tips for a healthier potato salad

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potato salad

5 tips for a healthier potato salad

Potato salad, an essential mainstay of backyard barbecues, pool parties, and picnics, marks the height of spring and the start of summer. And, a party without potato salad and all the fixings just wouldn’t seem like a real party. But with all the traditional toppings such as mayo, chopped eggs, and even bacon, it can be a caloric and fat overload that isn’t exactly waist-friendly.


So we’ve teamed up with Laura Cipullo, registered dietitian and certified diabetes educator, to put together some tips that will help make the next potato salad you make a little lighter while still retaining all the flavor.

Use red or sweet potatoes
Red potatoes have a lower glycemic index than other types of potatoes, meaning they won’t spike blood sugar as quickly as others. Yukon Gold or other waxy potatoes are great as well, and sweet potatoes are even better since they contain more fiber, iron, magnesium, vitamin A, and beta carotene by weight than their regular counterparts. Try this recipe. 

Keep the skins on
Avoid peeling the potatoes since the skin contains fiber that will slow the release of sugar into the bloodstream.

Add another vegetable
Adding another vegetable, such as broccoli or celery, can add more fiber and help balance out the natural sugar found in the potatoes. More fiber can help you feel satiated with fewer servings. Also, try replacing some of the cooked potatoes with cooked cauliflower (you can cook them together). After draining, return them both to the pot and cook for a few minutes over medium heat to dry them out a bit. Cauliflower contains a lot of moisture, but this will help prevent watery dressing.

Use olive oil and lemon juice
Instead of a heavy mayonnaise, try using a combination of olive oil together with lemon juice, vinegar (balsamic, red-wine, white-wine, or sherry all work very nicely), and perhaps some mustard (try whole-grain or Dijon) to make a flavorful dressing without mayonnaise.

Try Greek yogurt
A combination of Greek yogurt and fat-free sour cream is a tasty, healthy alternative to mayonnaise. Greek yogurt is preferable to regular yogurt because it contains more protein and therefore helps to slow the release of sugar into the bloodstream.

Get more potato salad tips here.

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Yogurt Dill Potato Salad

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Yogurt Dill Potato Salad

Having always lived in Seattle, I forget how common it is for the school year in other parts of the country to end the last week in May. My social media networks are filled with updates with graduation photos, families on summer vacation trips, and sentimental Instagram images of excited kids on their last day of school. My brain is still on Spring Break, which concluded just three weeks ago. In Seattle our last day of school isn’t until the last week of June. As you might have guessed I’m a bit envious of my friends’ earlier start for summer break. However, this coming 3-day Memorial Day weekend will be a wonderful break for my family and me as we spend time with family and friends.

We will remember the brave men and women in our armed forces that have sacrificed their lives for this country and continue to do so every day. When I think of Memorial Day weekend beyond the remembrance of soldiers, I look at the long weekend as an opportunity to invite friends over for an outdoor barbeque (weather permitting). This is Seattle after all, and it’s been raining and grey the last couple days.

One of my favorite side dishes to make on Memorial Day is potato salad. I don’t know why this is except that I have fond memories of eating potato salad as a child on patriotic holidays. Most potato salad recipes use mayonnaise to dress the cooked potatoes, but today I am sharing a variation using Greek non-fat plain yogurt. Using yogurt adds a slight creamy tang to the potatoes which I absolutely love. The added celery and capers add a nice mix of textures and flavors, and the added herbs just balance the whole potato salad out – especially the dill.

Served either warm or cold, this potato salad makes the perfect side dish to any backyard gathering.

Hope you have a wonderful and safe holiday weekend.


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Healthy summer potato salad can be creamy, too

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potato salad

Healthy summer potato salad can be creamy, too

So you’re having a barbecue and you want to keep it at least a little healthy.

You’ve got the lean chicken breasts marinating and ready for the grill. You’ve got a colorful tossed salad filled with the season’s bounty. You’ve got corn on the cob for grilling and fresh watermelon and strawberries for nibbling. That’s a good start.

But you also know that no American summer barbecue is complete without a creamy and rich potato salad. Except you also know just how unhealthy a potato salad smothered in mayonnaise can be. The good news is that you can enjoy a great potato salad without sacrificing your commitment to healthy eating.

Here are our tips for making that happen.

First, make sure you leave the skins on the potatoes. Potato skins contain much of the potatoes’ fiber, as well heaps of vitamins and minerals, including a crazy amount of potassium (even more than bananas).

Second, replace the commonly added hard-boiled egg. While eggs do add plenty of protein, if you’re barbecuing it’s unlikely that protein deprivation is your problem. And egg yolks also add plenty of unnecessary fat. So we replaced the egg with chopped canned artichoke hearts, which have a similar texture and a wonderfully subtle flavor that complements the potatoes.

Third, and possibly most important, you need to overhaul the mayonnaise dressing. Adding just 1/2 cup of regular mayonnaise can add 800 calories and 90 grams of fat to the salad. And really, who stops at just 1/2 cup? You certainly could dress a potato salad in a light vinaigrette, but we wanted to stick to the traditional creamy salad for this recipe.

So we reached for one of our favorite non-fat creamy dairy products, Greek yogurt. It is a versatile, healthy ingredient that adds significant creamy flavor and texture.

We finished with a handful of fresh herbs and some tangy vinegar to punch up the flavor, then we had a potato salad we could be proud of setting out on our (healthy!) barbecue table.  

 

Creamy potato salad with artichokes and herbs

Start to finish: 1 hour (20 minutes active)

Servings: 6

2 pounds red potatoes, cubed

Salt

1 tablespoon white balsamic vinegar

5.3-ounce container fat-free plain Greek yogurt

1/4 cup low-fat sour cream

3 scallions, thinly sliced

1 tablespoon Dijon mustard

2 teaspoons minced fresh dill

2 teaspoons minced fresh thyme

1/4 teaspoon garlic powder

Ground black pepper

4-ounce jar chopped pimentos

14-ounce can artichoke bottoms, drained

2 ribs celery, diced

Place the potatoes in a large pot, then add enough cool water to cover by 1 inch. Add 1 teaspoon of salt, then bring to a boil and cook for 10 to 15 minutes, or until just tender when pierced with a fork. Drain the potatoes and spread out on a rimmed baking sheet. Sprinkle with the vinegar and set aside to cool.

Meanwhile, in a large bowl, combine the yogurt, sour cream, scallions, mustard, dill, thyme and garlic powder. Season with salt and pepper, to taste. Stir in the pimentos, artichoke bottoms and celery. Once the potatoes have cooled, gently stir in until thoroughly coated. Chill until ready to serve.

Nutrition information per serving (values are rounded to the nearest whole number): 190 calories; 10 calories from fat (5 percent of total calories); 1 g fat (0.5 g saturated; 0 g trans fats); 5 mg cholesterol; 38 g carbohydrate; 7 g protein; 7 g fiber; 670 mg sodium.


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THE HEALTHY PLATE: Recipe for creamy potato salad with artichokes and herbs

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potato salad

Recipe for creamy potato salad with artichokes and herbs

Potato salad is a dish made from boiled potatoes, the versions of which vary throughout different regions and countries of the world. Although called a salad, it is generally considered a side dish, as it usually accompanies the main course.

Potato salad is often served with barbecue, roasts, hot dogs, fried chicken, hamburgers and cold sandwiches. It is generally considered casual fare, and as such is typically served at picnics, outdoor barbecues, and other casual meals and events.

It is a popular menu choice of cooks preparing food for a large number of people, because it is easily made in large quantities, it can be prepared in advance and refrigerated until needed, and requires inexpensive ingredients.

But you also know that no American summer barbecue is complete without a creamy and rich potato salad. Except you also know just how unhealthy a potato salad smothered in mayonnaise can be. The good news is that you can enjoy a great potato salad without sacrificing your commitment to healthy eating.

Here are our tips for making that happen.

First, make sure you leave the skins on the potatoes. Potato skins contain much of the potatoes’ fiber, as well heaps of vitamins and minerals, including a crazy amount of potassium (even more than bananas).

Second, replace the commonly added hard-boiled egg. While eggs do add plenty of protein, if you’re barbecuing it’s unlikely that protein deprivation is your problem. And egg yolks also add plenty of unnecessary fat. So we replaced the egg with chopped canned artichoke hearts, which have a similar texture and a wonderfully subtle flavor that complements the potatoes.

Third, and possibly most important, you need to overhaul the mayonnaise dressing. Adding just 1/2 cup of regular mayonnaise can add 800 calories and 90 grams of fat to the salad. And really, who stops at just 1/2 cup? You certainly could dress a potato salad in a light vinaigrette, but we wanted to stick to the traditional creamy salad for this recipe.

So we reached for one of our favorite no-fat creamy dairy products, Greek yogurt. It is a versatile, healthy ingredient that adds significant creamy flavor and texture.

We finished with a handful of fresh herbs and some tangy vinegar to punch up the flavor, then we had a potato salad we could be proud of setting out on our (healthy!) barbecue table.

___

CREAMY POTATO SALAD WITH ARTICHOKES AND HERBS

Start to finish: 1 hour (20 minutes active)

Servings: 6

2 pounds red potatoes, cubed

Salt

1 tablespoon white balsamic vinegar

5.3-ounce container fat-free plain Greek yogurt

1/4 cup low-fat sour cream

3 scallions, thinly sliced

1 tablespoon Dijon mustard

2 teaspoons minced fresh dill

2 teaspoons minced fresh thyme

1/4 teaspoon garlic powder

Ground black pepper

4-ounce jar chopped pimentos

14-ounce can artichoke bottoms, drained

2 ribs celery, diced

Place the potatoes in a large pot, then add enough cool water to cover by 1 inch. Add 1 teaspoon of salt, then bring to a boil and cook for 10 to 15 minutes, or until just tender when pierced with a fork. Drain the potatoes and spread out on a rimmed baking sheet. Sprinkle with the vinegar and set aside to cool.

Meanwhile, in a large bowl, combine the yogurt, sour cream, scallions, mustard, dill, thyme and garlic powder. Season with salt and pepper, to taste. Stir in the pimentos, artichoke bottoms and celery. Once the potatoes have cooled, gently stir in until thoroughly coated. Chill until ready to serve.

Nutrition information per serving (values are rounded to the nearest whole number): 190 calories; 10 calories from fat (5 percent of total calories); 1 g fat (0.5 g saturated; 0 g trans fats); 5 mg cholesterol; 38 g carbohydrate; 7 g protein; 7 g fiber; 670 mg sodium.

Copyright 2012 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.


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Potato salad comes in many styles

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potato salad

Potato salad comes in many styles

All my friends know I take great pride in my potato salad. I go to great pains to pick the right size red potatoes, not too big and not too small. Once the potatoes are cooked in salted boiling water, they are cooled slightly, then peeled and cut into big chunks.

Mr Potatosalad.jpg

My mayonnaise is homemade from my mother’s recipe that has a good squeeze of lemon juice in the mix. The hard-boiled eggs are coarsely grated, not chopped, and I rarely add what my husband calls “goggies” (onions, celery, sweet pickle relish). I also do not chill my potato salad before it’s served.

One of my neighbors claims that my potato salad is the only one to serve with her seafood gumbo, and I’m quite complimented. I serve it with chicken and andouille gumbo as well as wild duck and oyster gumbo — on the side, not in the gumbo. But, hey, to each his own.

With that said, I am open to other styles of potato salads, but I will say I do not like mashed potato salad. I like the potato salad made by the late Eula Mae Dore, who cooked for the McIlhenny’s at Avery Island for years. She showed me how to make a delicious vinegary mayonnaise that complemented her perfectly diced potatoes, chopped crispy bell peppers and sweet pickles.

I also am fond of a potato salad made by a friend who told me her secret was sprinkling in some of that powdered mix used to make ranch dressing. With assorted grilled sausages, I go for a German potato salad in which the onions have a little crunch, inspired by a James Beard recipe. Another warm potato salad I enjoy from time to time is saucisson chaud à la Lyonnaise, a popular dish in Lyon, France.

My husband, Rock, sometimes gets creative. He surprised me recently with a very flavorful version that had sliced shallots and radishes tossed with sour cream and fresh tarragon, which he served with thick, grilled pork chops that had been brined for several hours. Delish!

Warm weather has arrived, an ideal time to rustle up a potato salad for casual dinner parties.

My Potato Salad

Makes 10 to 12 servings

3 to 4 pounds medium-size red potatoes, scrubbed

8 hard-boiled eggs, peeled and coarsely grated (on a box grater)

Salt, freshly ground black pepper and cayenne pepper

Boil the potatoes in lightly salted water until tender. Remove from the heat, drain and cool. Peel the potatoes and cut into chunks.

Alternately layer the potatoes and eggs in a large bowl, seasoning with salt, black pepper and salt on each layer. Add the mayonnaise (follows) and toss gently (so as not to break up the potatoes) to mix.

Quick Mayonnaise

Makes about 1-1/4 cups

1 large egg

2 tablespoons fresh lemon juice

1 cup vegetable oil

Salt and freshly ground black pepper

Pinch of sugar

Hot sauce to taste

Blend the egg and the lemon juice in a food processor or blender for 15 seconds. With the processor or blender running, slowly pour oil through the feed tube. The mixture will thicken. Season with salt, pepper and hot sauce and pulse to blend. Store in an airtight container in the refrigerator for at least 1 hour before using.

Note: Since the mayonnaise is made with a raw egg, it’s best to use within 24 hours.

Eula Mae’s Potato salad

Makes about 16 servings

5 pounds medium-size red potatoes, peeled and cut into quarters

1 tablespoon salt

1 dozen eggs

1/2 cup vegetable oil

1 teaspoon white vinegar

2 cups Eula Mae’s mayonnaise (recipe follows)

1/4 teaspoon cayenne

1 teaspoon Tabasco hot pepper sauce

1/4 cup minced sweet pickles

1 rib celery, chopped

1/2 medium-size green bell pepper, chopped

Fill a large, deep pot two-thirds full with cold water and bring to a boil. Add the salt and potatoes. Cover over medium heat for 7 minutes, then add the eggs. Continue cooking until the potatoes are tender, about 10 minutes.

Remove the eggs and drain the potatoes. Peel the eggs and separate the yolks from the whites. Mash the yolks in a large bowl and stir in the oil and vinegar. Add the mayonnaise, cayenne and Tabasco.

Dice the potatoes and add to the mayonnaise mixture along with the pickles, celery and bell pepper. Chop the egg whites and add to the salad. Stir to mix. Refrigerate 15 minutes before serving.

Eula Mae’s Homemade Mayonnaise

Makes about 2 cups

2 egg yolks, at room temperature

1/4 teaspoon dry mustard

1/2 teaspoon salt

1/4 teaspoon Tabasco hot pepper sauce

1 tablespoon distilled white vinegar

1-3/4 cup vegetable or olive oil

To make mayonnaise by hand, combine egg yolks, dry mustard, salt, Tabasco and vinegar in a bowl. Whisk to blend well. Add the oil, about 2 tablespoons at a time, whisking in between each addition, until thick and smooth.

To make it in a blender or food processor, process the egg yolks for about 30 seconds. Add the dry mustard, salt, Tabasco, and vinegar. Pulse several times to blend. With the machine running, slowly drizzle in the oil until the mixture thickens.

German Potato Salad à la James Beard

Makes 6 to 8 servings

6 to 8 medium waxy potatoes

Salt

12 thick slices bacon

1 cup thinly sliced yellow or white onions

6 tablespoons white wine vinegar

Freshly ground black pepper

1/4 cup chopped fresh parsley leaves

Put the potatoes in a large pot, cover with cold water by 2 inches and add a generous pinch of salt. Bring to a boil over medium-high heat, reduce heat to medium, and gently boil until potatoes are tender when pierced with the tip of a knife, 15 to 20 minutes.

Meanwhile, cook the bacon in a large skillet over medium heat until crisp. Drain on paper towels and set the skillet with the fat aside. Crumble the bacon into large pieces.

Drain the potatoes and peel while still warm. Cut into 1-inch cubes. Put the potatoes into a large warm serving bowl and add the bacon and onions. Return the vinegar and season with salt and pepper. Pour the hot dressing over the potato mixture and toss well. Garnish with the parsley and serve warm.

Saucisson Chaud à la Lyonnaise

Makes 6 servings

1 pound fresh pork sausage

3 pounds boiling potatoes, cut into 1/4-inch slices

Boiling salted water

1/4 cup chicken stock or broth

1/4 cup white wine vinegar

2 teaspoons salt

1/2 teaspoon dry mustard

1/2 cup olive oil

2 tablespoons minced green onions (green and white parts)

1/4 cup finely chopped fresh parsley leaves

Prick the sausage randomly with the tip of a sharp knife in 5 or 6 places to prevent the skin from bursting and to release the fat as it cooks. Lay the sausage in a large skillet and add enough tap water to cover it completely. Bring to a boil over medium heat and simmer uncovered for 45 minutes. Transfer the sausage to paper towels to drain and cool. Split open the skin and peel it off.

While the sausage is cooking, cook the potato slices in boiling salted water in a large saucepan over medium heat and cook until just tender, 12 to 15 minutes. Drain in a colander and then transfer the potatoes to a large salad bowl.

Heat the chicken stock and pour it over the warm potatoes, tossing gently once or twice. Let stand for 5 minutes.

In a small bowl, whisk vinegar, salt and dry mustard together. Pour over the potatoes and toss gently again to coat evenly. Let stand for 5 minutes more, then pour in the olive oil, add the green onions and parsley and toss gently again.

Serve with the sausage.


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