Tag: potato salad

5 Potato Salads for a Lighter Picnic

by in Healthy Recipes, July 7, 2016

We’re all familiar with old-fashioned potato salad, a simple mixture of boiled white potatoes, cut into wedges and tossed in a creamy-tangy dressing of full-fat mayonnaise and white vinegar. Perhaps you’ve encountered some diced celery, chopped onion and hard-boiled eggs tossed in for varied flavor and texture. While nobody can deny the comforting appeal of the classic recipe, there are countless ways to prepare this cookout staple without tossing your nutritional goals out the window. These five recipes come with some pretty appealing nutritional benefits — without sacrificing any of the flavor.

Creamy
Using light mayonnaise cuts down on fat without sacrificing any flavor in Food Network Kitchen’s Lighter Smoky New Potato Salad. Since this recipe requires no table sugar (which, unfortunately, you’ll find in many store-bought potato salads), lime juice and paprika come in to lend bright and smoky flavor, minus the nutritional costs of sweeteners.

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Picnic Salads, Lightened Up

by in Food and Nutrition Experts, Healthy Recipes, June 29, 2016

Side salads are the opportunity to add lots of veggies, fruits and whole grains to your barbecue fare. However, many traditional side salads are drowning in mayo or oily dressings. Below are quick tricks to lighten up your favorite picnic salads, along with recipes you can try.

Potato Salad

Pick up this classic summer side at your supermarket and each serving may contain more than 300 calories and 20 grams of fat. Many homemade versions call for at least one cup of mayo — with 920 calories and 80 grams per cup. And although potatoes are filled with potassium and other good-for-you nutrients, cooked spuds still contain 65 calories per half-cup.

To lighten:
• Swap out some of the potatoes for nonstarchy veggies like parsnips or cauliflower.
• Bulk up the salad with tomatoes, celery, peas, carrots and bell peppers for a variety of vitamins and nutrients.
• Sub in a flavorful vinaigrette or pesto sauce for some of the mayo.

Recipes to try:
Pesto Potato Salad
Sweet Potato Salad
Quinoa and Purple Potato Salad Read more

Smoky Two-Potato Salad

by in Healthy Recipes, June 25, 2016

Old-fashioned potato salad this is not. What it is is cool, creamy and way more colorful than the old standby — and it still goes great alongside burgers, brats and corn on the cob.

And it’s got a kick of spice, which, surprisingly, is exactly what you want in the hot summer. It’s no coincidence that the hot peppers that grow in hot and sunny climates are craved by people who live there. Hot, piquant flavors actually help cool the body and are healthy for lots of reasons:

  • Eating spicy foods helps produce endorphins in the brain; these “good mood” hormones help you feel more relaxed and, well, happy!
  • The heat of peppers is caused by a group of antioxidant phytochemicals — mainly capsaicin, which has powerful inflammation reducers.
  • Capsaicin also seems to help curb appetite and may help you feel fuller sooner.

Canned chipotle peppers are simply jalapeno peppers that have been smoked and stewed in a savory tomato sauce. So both the peppers and the sauce lend deep unami flavor from the cooked tomatoes along with smoke and bold heat. That’s why a recipe like this — which calls for only for 1 tablespoon of chopped chipotle pepper and 2 teaspoons of adobo sauce — can still pack a big flavor punch. (For ideas on what to do with leftover chipotles, see this tip.)

To cool the spicy heat on the tongue, this recipe includes creamy yogurt and nutrient-rich white potatoes and sweet potatoes. Sweet potatoes and spice are an especially addictive combo — and a touch of honey is added to bring out the potatoes’ sweetness so it’s more of a match for the bold chipotle spice.

No, it’s not your grandmother’s potato salad, but it will still have friends coming back for seconds. Read more

How to Build a Healthier Potato Salad

by in Healthy Tips, July 21, 2015

One of the most-popular sides at a summer cookout is the classic spud-filled salad. Traditional versions, however, are drowning in gobs of full-fat mayonnaise, making it rather difficult to taste the actual veggies. Let the flavor of this tuber shine by making a lightened-up potato salad using these simple steps. Read more

Spruced-Up Spuds: 5 Better-for-You Potato Salads — Summer Soiree

by in Healthy Recipes, June 25, 2015

We’re all familiar with old-fashioned potato salad, an equation involving peeled white potatoes, cut into wedges and boiled, then tossed in a creamy-tangy dressing of full-fat mayonnaise and white vinegar. Perhaps you’ve encountered some diced celery, chopped onion and hard-boiled eggs tossed in for varied flavor and texture. No one can contest the comforting appeal of the classic recipe, but there are infinite other ways to prepare this cookout staple without tossing your nutritional goals out the window. Here are five alternatives to get you started. These reimagined potato salads come with some pretty appealing nutritional benefits — without sacrificing any of the flavor.

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Which is Healthier, Potato Salad or Macaroni Salad?

by in Uncategorized, July 1, 2012

potato and macaroni salad

Potato Salad

Pros:
Potatoes are loaded with nutrients including fiber, vitamin C and potassium – they’re also free of fat and cholesterol. No matter which recipe you choose, potatoes are often accompanied by good-for-you veggies and herbs like celery, onions, carrots, parsley, dill and basil.

Cons:
The addition of mayonnaise, oily dressings and sometimes bacon will fatten up potato salad. You’re looking at over 420 calories and 30 grams of fat per cup.

Healthy Potato Salad Tips:

  • Cut the mayo in half and replace it with nonfat Greek yogurt.
  • Lose the mayo all together and use small portions of vinaigrette dressing.
  • Make your favorite recipe with sweet potatoes instead.
  • More tips and recipes for lightening up potato salad.

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Creamy Vegan Potato Salad

by in Uncategorized, May 25, 2012
vegan potato salad
Creamy, but completely dairy free potato salad.

Even before I switched to a dairy-free diet, I wasn’t a fan of mayonnaise-drenched potato salads. There was something about seeing creamy side salads left out in the sun at summer picnics that never appealed to me. But I do love potatoes, since spuds are loaded with potassium and heart-healthy fiber, and what’s a picnic or BBQ without a potato salad? This recipe is perfect for your upcoming summer food festivities.

Instead of using a dairy-based mayo or yogurt for this potato salad, I tried protein-packed hummus. Its garlicky tang and creamy texture made the perfect coating for baby red potatoes. After serving this dish at a BBQ to two relatives who claimed to dislike hummus, they were converted! Nobody could detect that the dressing was bean-based, and I was pleased to provide a vegan side dish that provided some protein, too.

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Spotlight Recipes: Picnic Salads

by in Healthy Recipes, May 27, 2010
Memorial Day Picnic Salads
Yellow Trio Salad - Photo Courtesy Food Network Magazine

Picnic season is here! Fire up the grill for burgers, chops or chicken, and don’t forget about those scrumptious side salads. Instead of serving up sides with gobs of fat and calories, try these delicious (and healthy) versions of the classics.

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Katie's Healthy Bites: Easy End-of-Summer Favorites

by in Healthy Recipes, September 6, 2009

Katie's Summer Potato Salad
Summer is winding down, but where I live, fruit and veggie favorites are hitting peak freshness. I’ve got a stash of recipes that feature the harvest and help me keep the season alive. I thought I’d share a few of the simpler ones. Try them over this long holiday weekend and let me know what you think.

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Weekly Bits: Delectable Sweet Corn, Lighter Spuds & More Cold-Brewing Tips

by in Uncategorized, August 15, 2009

This week’s top comments from our blog hit on the best ways to preserve summer’s bounty and you folks had even more tricks for cold-brewing coffee.

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