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Making Potato Salad Healthier Slideshow

Making Potato Salad Healthier Slideshow


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1. 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.

Click here to see the Super Sweet Potato Salad Recipe.

3. 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.

Click here to see the Mostly Not Potato Salad Recipe.

4. Use Olive Oil and Lemon Juice

Molly Aronica

5. 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.

Click here to see Geraldine's Potato Salad Recipe.

6. If Mayo Is a Must…

iStockphoto/Thinkstock

If it really doesn't seem like there's an acceptable substitute for mayonnaise in the recipe, just try using less, and make sure it is made with canola oil since it is heart-healthy and low in saturated fat. Most store-bought mayonnaise is made with canola oil these days, but it doesn't hurt to check the label.

7. Easy on the Eggs

Creatas/Thinkstock

Limit the amount of whole eggs if adding eggs, or try using a pasteurized egg-white product to cut down on the calories and cholesterol.

8. Don't Overcook the Potatoes

iStockphoto/Thinkstock

Overcooking the potatoes releases more starch, which ultimately breaks down into simple sugars which can spike blood sugar levels. Cook them just until fork-tender.

9. Don't Use Old Potatoes

iStockphoto/Thinkstock

Potatoes that have been sitting around on store shelves for a while tend to contain more starch than freshly harvested potatoes. And more starch means more simple sugars when they are broken down by the body. Look for potatoes in farmers markets when possible, since they've often spent less time on a truck getting from the farm into your hands than when shopping at a supermarket.

10. Use Herbs and Spices

Herbs and spices can add a whole new dimension of flavor and help avoid the caloric penalty that comes with using traditional potato salad toppings. Try using a combination of herbs to make a light herbal dressing, or simply chop them up and add them straight into the salad. Plus, they often pack a nutritional punch with vitamins and minerals.

Click here to see the Potato Salad with Parsley Pesto Recipe.


Healthier potato salad

Cut the potatoes into 2.5-3cm chunks (step 1), so that they are all the same size and will cook evenly. Put them in a pan of boiling water. Once the water has returned to the boil, lower the heat slightly and cook for about 10 mins or until just cooked and still keeping their shape. Tip them into a colander to drain well, then transfer to a large bowl.

While the potatoes are cooking, mix together the mayonnaise, yogurt, crème fraîche, mustard and milk. Add the spring onions, then most of the chives and tarragon to the potatoes (step 2). Season with pepper and a pinch of salt.

Spoon the dressing over the potatoes while they are still warm (step 3), then toss gently together so that they are well coated but don’t break up. Tip the potato salad into a serving bowl and scatter over the remaining chives and tarragon. Serve cold – but the flavour is best if not served straight from the fridge.

RECIPE TIPS
HOW WE MADE IT HEALTHIER

For extra health benefits, we kept the potato skins to boost the fibre. We also cut the fat by replacing most of the mayo with yogurt and half-fat crème fraîche and reduced the salt by upping flavour with a mix of herbs, mustard and spring onions.


Healthier potato salad

Cut the potatoes into 2.5-3cm chunks (step 1), so that they are all the same size and will cook evenly. Put them in a pan of boiling water. Once the water has returned to the boil, lower the heat slightly and cook for about 10 mins or until just cooked and still keeping their shape. Tip them into a colander to drain well, then transfer to a large bowl.

While the potatoes are cooking, mix together the mayonnaise, yogurt, crème fraîche, mustard and milk. Add the spring onions, then most of the chives and tarragon to the potatoes (step 2). Season with pepper and a pinch of salt.

Spoon the dressing over the potatoes while they are still warm (step 3), then toss gently together so that they are well coated but don’t break up. Tip the potato salad into a serving bowl and scatter over the remaining chives and tarragon. Serve cold – but the flavour is best if not served straight from the fridge.

RECIPE TIPS
HOW WE MADE IT HEALTHIER

For extra health benefits, we kept the potato skins to boost the fibre. We also cut the fat by replacing most of the mayo with yogurt and half-fat crème fraîche and reduced the salt by upping flavour with a mix of herbs, mustard and spring onions.


Healthier potato salad

Cut the potatoes into 2.5-3cm chunks (step 1), so that they are all the same size and will cook evenly. Put them in a pan of boiling water. Once the water has returned to the boil, lower the heat slightly and cook for about 10 mins or until just cooked and still keeping their shape. Tip them into a colander to drain well, then transfer to a large bowl.

While the potatoes are cooking, mix together the mayonnaise, yogurt, crème fraîche, mustard and milk. Add the spring onions, then most of the chives and tarragon to the potatoes (step 2). Season with pepper and a pinch of salt.

Spoon the dressing over the potatoes while they are still warm (step 3), then toss gently together so that they are well coated but don’t break up. Tip the potato salad into a serving bowl and scatter over the remaining chives and tarragon. Serve cold – but the flavour is best if not served straight from the fridge.

RECIPE TIPS
HOW WE MADE IT HEALTHIER

For extra health benefits, we kept the potato skins to boost the fibre. We also cut the fat by replacing most of the mayo with yogurt and half-fat crème fraîche and reduced the salt by upping flavour with a mix of herbs, mustard and spring onions.


Healthier potato salad

Cut the potatoes into 2.5-3cm chunks (step 1), so that they are all the same size and will cook evenly. Put them in a pan of boiling water. Once the water has returned to the boil, lower the heat slightly and cook for about 10 mins or until just cooked and still keeping their shape. Tip them into a colander to drain well, then transfer to a large bowl.

While the potatoes are cooking, mix together the mayonnaise, yogurt, crème fraîche, mustard and milk. Add the spring onions, then most of the chives and tarragon to the potatoes (step 2). Season with pepper and a pinch of salt.

Spoon the dressing over the potatoes while they are still warm (step 3), then toss gently together so that they are well coated but don’t break up. Tip the potato salad into a serving bowl and scatter over the remaining chives and tarragon. Serve cold – but the flavour is best if not served straight from the fridge.

RECIPE TIPS
HOW WE MADE IT HEALTHIER

For extra health benefits, we kept the potato skins to boost the fibre. We also cut the fat by replacing most of the mayo with yogurt and half-fat crème fraîche and reduced the salt by upping flavour with a mix of herbs, mustard and spring onions.


Healthier potato salad

Cut the potatoes into 2.5-3cm chunks (step 1), so that they are all the same size and will cook evenly. Put them in a pan of boiling water. Once the water has returned to the boil, lower the heat slightly and cook for about 10 mins or until just cooked and still keeping their shape. Tip them into a colander to drain well, then transfer to a large bowl.

While the potatoes are cooking, mix together the mayonnaise, yogurt, crème fraîche, mustard and milk. Add the spring onions, then most of the chives and tarragon to the potatoes (step 2). Season with pepper and a pinch of salt.

Spoon the dressing over the potatoes while they are still warm (step 3), then toss gently together so that they are well coated but don’t break up. Tip the potato salad into a serving bowl and scatter over the remaining chives and tarragon. Serve cold – but the flavour is best if not served straight from the fridge.

RECIPE TIPS
HOW WE MADE IT HEALTHIER

For extra health benefits, we kept the potato skins to boost the fibre. We also cut the fat by replacing most of the mayo with yogurt and half-fat crème fraîche and reduced the salt by upping flavour with a mix of herbs, mustard and spring onions.


Healthier potato salad

Cut the potatoes into 2.5-3cm chunks (step 1), so that they are all the same size and will cook evenly. Put them in a pan of boiling water. Once the water has returned to the boil, lower the heat slightly and cook for about 10 mins or until just cooked and still keeping their shape. Tip them into a colander to drain well, then transfer to a large bowl.

While the potatoes are cooking, mix together the mayonnaise, yogurt, crème fraîche, mustard and milk. Add the spring onions, then most of the chives and tarragon to the potatoes (step 2). Season with pepper and a pinch of salt.

Spoon the dressing over the potatoes while they are still warm (step 3), then toss gently together so that they are well coated but don’t break up. Tip the potato salad into a serving bowl and scatter over the remaining chives and tarragon. Serve cold – but the flavour is best if not served straight from the fridge.

RECIPE TIPS
HOW WE MADE IT HEALTHIER

For extra health benefits, we kept the potato skins to boost the fibre. We also cut the fat by replacing most of the mayo with yogurt and half-fat crème fraîche and reduced the salt by upping flavour with a mix of herbs, mustard and spring onions.


Healthier potato salad

Cut the potatoes into 2.5-3cm chunks (step 1), so that they are all the same size and will cook evenly. Put them in a pan of boiling water. Once the water has returned to the boil, lower the heat slightly and cook for about 10 mins or until just cooked and still keeping their shape. Tip them into a colander to drain well, then transfer to a large bowl.

While the potatoes are cooking, mix together the mayonnaise, yogurt, crème fraîche, mustard and milk. Add the spring onions, then most of the chives and tarragon to the potatoes (step 2). Season with pepper and a pinch of salt.

Spoon the dressing over the potatoes while they are still warm (step 3), then toss gently together so that they are well coated but don’t break up. Tip the potato salad into a serving bowl and scatter over the remaining chives and tarragon. Serve cold – but the flavour is best if not served straight from the fridge.

RECIPE TIPS
HOW WE MADE IT HEALTHIER

For extra health benefits, we kept the potato skins to boost the fibre. We also cut the fat by replacing most of the mayo with yogurt and half-fat crème fraîche and reduced the salt by upping flavour with a mix of herbs, mustard and spring onions.


Healthier potato salad

Cut the potatoes into 2.5-3cm chunks (step 1), so that they are all the same size and will cook evenly. Put them in a pan of boiling water. Once the water has returned to the boil, lower the heat slightly and cook for about 10 mins or until just cooked and still keeping their shape. Tip them into a colander to drain well, then transfer to a large bowl.

While the potatoes are cooking, mix together the mayonnaise, yogurt, crème fraîche, mustard and milk. Add the spring onions, then most of the chives and tarragon to the potatoes (step 2). Season with pepper and a pinch of salt.

Spoon the dressing over the potatoes while they are still warm (step 3), then toss gently together so that they are well coated but don’t break up. Tip the potato salad into a serving bowl and scatter over the remaining chives and tarragon. Serve cold – but the flavour is best if not served straight from the fridge.

RECIPE TIPS
HOW WE MADE IT HEALTHIER

For extra health benefits, we kept the potato skins to boost the fibre. We also cut the fat by replacing most of the mayo with yogurt and half-fat crème fraîche and reduced the salt by upping flavour with a mix of herbs, mustard and spring onions.


Healthier potato salad

Cut the potatoes into 2.5-3cm chunks (step 1), so that they are all the same size and will cook evenly. Put them in a pan of boiling water. Once the water has returned to the boil, lower the heat slightly and cook for about 10 mins or until just cooked and still keeping their shape. Tip them into a colander to drain well, then transfer to a large bowl.

While the potatoes are cooking, mix together the mayonnaise, yogurt, crème fraîche, mustard and milk. Add the spring onions, then most of the chives and tarragon to the potatoes (step 2). Season with pepper and a pinch of salt.

Spoon the dressing over the potatoes while they are still warm (step 3), then toss gently together so that they are well coated but don’t break up. Tip the potato salad into a serving bowl and scatter over the remaining chives and tarragon. Serve cold – but the flavour is best if not served straight from the fridge.

RECIPE TIPS
HOW WE MADE IT HEALTHIER

For extra health benefits, we kept the potato skins to boost the fibre. We also cut the fat by replacing most of the mayo with yogurt and half-fat crème fraîche and reduced the salt by upping flavour with a mix of herbs, mustard and spring onions.


Healthier potato salad

Cut the potatoes into 2.5-3cm chunks (step 1), so that they are all the same size and will cook evenly. Put them in a pan of boiling water. Once the water has returned to the boil, lower the heat slightly and cook for about 10 mins or until just cooked and still keeping their shape. Tip them into a colander to drain well, then transfer to a large bowl.

While the potatoes are cooking, mix together the mayonnaise, yogurt, crème fraîche, mustard and milk. Add the spring onions, then most of the chives and tarragon to the potatoes (step 2). Season with pepper and a pinch of salt.

Spoon the dressing over the potatoes while they are still warm (step 3), then toss gently together so that they are well coated but don’t break up. Tip the potato salad into a serving bowl and scatter over the remaining chives and tarragon. Serve cold – but the flavour is best if not served straight from the fridge.

RECIPE TIPS
HOW WE MADE IT HEALTHIER

For extra health benefits, we kept the potato skins to boost the fibre. We also cut the fat by replacing most of the mayo with yogurt and half-fat crème fraîche and reduced the salt by upping flavour with a mix of herbs, mustard and spring onions.



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