Potato Salads - Three Easy, Healthful Recipes
Potato salads are not just for picnics! They’re good year-round, and the variations are endless. Try adding chunks of red-skinned potatoes to just about any tossed salad recipe, or make your own versions of my recipes by adding any other ingredients you like.
I never peel potatoes for salads. The skins of the red ones are pretty in a salad and if you throw them away, you waste their fiber. Just scrub the potatoes with a plastic scouring pad.
Favorite Potato Salad
6 red potatoes
1/2 cup chopped celery
1/4 cup chopped onion
1/2 cup non-fat yoghurt
1/4 cup dijon mustard
2 teaspoon celery seed
1/4 cup snipped fresh dill
Freshly ground pepper to taste
1/2 cup no-fat mayonnaise
Boil the potatoes until just tender, about 20 minutes. Cool and dice. Combine with the remaining ingredients except the mayonnaise and chill at least 30 minutes. Mix in mayonnaise just before serving.
4-6 servings
Green Bean-Potato Salad
1 pound green beans
1 pound red potatoes, preferably tiny baby potatoes
1 red onion, chopped
1 clove garlic, minced
2 tablespoons wine vinegar
1 tablespoon fresh oregano leaves (or 1/2 teaspoon dried)
Freshly ground pepper to taste
1/2 cup no-fat yogurt or mayonnaise
Cut the green beans in 1″ pieces and steam until they are crisp-tender. Cut the potatoes into ½” cubes (leave baby potatoes whole) and cook them until they are just tender, about 10-15 minutes. Drain, rinse in cold water to stop the cooking; chill. When ready to serve, toss the potatoes with the remaining ingredients.
4-6 servings
New Potato Salad
For the dressing:
1/2 cup yogurt
2 tablespoons Dijon mustard
2 tablespoons balsamic or rice vinegar
2 teaspoons fennel seeds
Freshly ground black pepper, to taste
For the salad:
1 pound tiny red new potatoes
1 red bell pepper, chopped
2 stalks celery, chopped
1 bunch green onions, sliced (white part)
1/2 cup chopped Italian parsley
Combine the dressing ingredients.
Cook the potatoes in boiling water to cover for about 10 minutes or until just tender. Drain and rinse them with cold water to stop the cooking. If they are larger than bite-size, cut them in halves or quarters. Combine the potatoes with the remaining salad ingredients, stir in the dressing and serve, or chill for later.
4-6 servings
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Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
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Tags: diet, healthful recipes, healthy recipes, nutrition, potato salad, recipe, recipes
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