Story by: Erin Wiedmar on May 25, 2018
Memorial Day kicks off the summer! While you are preparing for a picnic celebration, consider substituting processed foods like potato chips with a healthy take on a traditional side — potato salad. These recipes add a powerful vitamin A and vitamin C punch with added protein from eggs and beans, as well as increased fiber from bell peppers and beans.
Prep/cook: 25 minutes
Cool: 1 hour
4 red potatoes
4 gold potatoes
½ cup organic mayonnaise
½ cup plain Greek yogurt
2 teaspoons lemon juice
2 tablespoons Dijon mustard
1 teaspoon dried dill weed
2 teaspoons minced garlic
1 green bell pepper, diced
½ red onion, diced
3 eggs, boiled, diced
Salt and pepper to taste
In a large soup pot fitted with a steamer basket, bring 2 inches of water to a boil. Add potatoes, cover and cook for 15 minutes. Transfer to a baking sheet to cool.
In a large bowl, mix mayonnaise, yogurt, lemon juice, mustard, dill weed and garlic. Add in pepper, onion and eggs. Add in cooled potatoes. Salt and pepper to taste.
Refrigerate until cold before serving.
129 calories | 7 grams fat | 1.1 gram saturated fat | 64 milligrams sodium | 15.3 grams carbohydrate | 1.4 grams fiber | 3.5 grams protein
2 jumbo sweet potatoes, diced (about 3 cups)
4 tablespoons olive oil, divided
15-ounce can black beans, drained, rinsed
1 red bell pepper, diced
1 bunch green onions, diced
2 tablespoons honey
2 tablespoons lemon juice
Pinch cayenne pepper
Preheat oven to 400 degrees F. In a large bowl place potatoes, 2 tablespoons olive oil and salt and pepper to taste. Cover and shake to coat. Place potatoes on a baking sheet in an even layer. Bake for 15 minutes or until roasted.
In a large bowl, combine beans, bell pepper, and green onion. Set aside.
In a small bowl, mix well 2 tablespoons olive oil, honey, mustard, lemon juice, and cayenne pepper.
Once cooled, add the potatoes to the large bowl with beans and vegetables. Add the liquid mixture. Stir to coat.
Serve warm or refrigerate until cold before serving.
176 calories | 7.3 grams fat | 0.9 gram saturated fat | 33 milligrams sodium | 24.5 grams carbohydrates | 5.1 grams fiber | 4.2 grams protein
Recipe provided by Erin Wiedmar, clinical nutritionist, N Good Health
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