Healthy Potato Salad

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healthy potato saladPotato salad is one picnic staple that shouldn’t be missing from a holiday spread. There are numerous versions out there, some more nutritious than others. Our potato salad is made without mayonnaise–olive oil and chopped onion add moisture and flavor. We recommend that you make the salad about 24 hours before serving so that it’s well chilled and all flavors have had a chance to combine nicely. As always, opt for organic and/or locally grown produce whenever possible.

Ingredients (yields 8-10 servings)

  • 1 5 pound bag of new potatoes of any kind (smaller potatoes have more skin area)
  • 4 medium eggs
  • 1 large white onion, chopped
  • 2 large carrots, boiled and sliced into 1/4 inch pieces
  • 2 sweet red peppers (or one can of pickled ones), chopped
  • 6 large pickles (sweet and sour), sliced into 1/4 inch pieces
  • 1 cup whole kernel corn
  • 2 cloves garlic, chopped (optional)
  • 4-5 tablespoons extra virgin olive oil (4 for sauteing, 1 for final mix)
  • 1 tablespoon fresh or dried oregano, chopped
  • 1 tablespoon fresh or dried basil, chopped
  • 1 teaspoon sea salt (as desired to taste)
  • 1 teaspoon ground pepper (as desired to taste)

healthy side dishes, potato saladDirections:

  1. In a large saucepan, combine whole washed potatoes (with skins on) and water. Bring to a boil. Reduce heat, cover and simmer for 25-30 minutes or until fully cooked. Drain remaining water and allow to cool. Remove skin and slice into 1/2 inch pieces.
  2. In a small saucepan, combine whole eggs, water and 1/2 teaspoon of salt. Bring to a boil and cook for 10 minutes. Drain water and allow to cool in cold water for about 10 minutes. Remove shells and slice into 1/4 inch pieces.
  3. In medium skillet, add 3 tablespoons olive oil and chopped onion and garlic and saute until soft and lightly golden. Remove from heat and allow to cool.
  4. Combine all ingredients in a large bowl and gently mix all together.
  5. Sprinkle oregano and basil on top and additional tablespoon of olive oil for desired moistness (optional) and gently mix all together.
  6. Allow to chill in refrigerator for 12 to 24 hours before serving. Enjoy!
healthy potato recipe

Photo courtesy of iamrenny via Flickr

Nutritional and health benefits of potatoes:

Potatoes are a rich source of the B vitamins including folic acid and B6. Vitamin B6 is needed for cellular renewal, a healthy nervous system and a balanced mood. It also reduces levels of homocysteine involved in inflammation and clotting of arteries. Just one baked potato contains 21 % RDI of B6. Potatoes are also a rich source of the immune-boosting vitamin C (a medium potato with the skin provides almost half of the RDI), good source of copper, potassium, manganese, iron and dietary fiber.

Potatoes contain a variety of phytonutrients with antioxidant qualities such as carotenoids, flavonoids, and caffeic acid, as well as unique patatin battling against free radicals. Recent research has identified 60 different kinds of phytochemicals and vitamins in the skins and flesh of 100 wild and commercially grown potatoes. Specifically, the phenolic content of Red and Norkotah potatoes rivals that of broccoli, spinach and Brussels sprouts. It includes flavonoids which protect against cardiovascular disease by lowering levels of bad LDL-cholesterol and keeping arteries fat-free, also against respiratory problems and certain cancers.

A single baked potato will provide almost 12 % of the RDI of fiber (similar to whole grain breads, pastas and cereals). High levels of dietary fiber support healthy digestion and regular bowel movements, while giving a protective effect from colon cancer. Most fiber is found in the potato skin.
Potatoes contain no fat or cholesterol. One small potato (about 100 g) contains just 75 calories.
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