‘Tis the season for potato salad! My family loves traditional potato salad, but I had to come up with a healthier organic version. The kind that you find in the deli at the supermarket may be delicious and convenient to take to a picnic, but it often will contain artificial flavorings, preservatives and colorings as well as extra sodium, cholesterol and saturated fat. These things can mask the nutritious benefits that potato salad can give you.
When you make your own, you know exactly what goes into it. For example, use red-skinned potatoes which are a great source of fiber (about 3 grams in a medium-sized one,) vitamin C, potassium and iron. Add olive oil which has monounsaturated fatty acids to help protect against heart disease, and yogurt for protein and calcium. You can substitute regular mayonnaise with Spectrum Organic Mayonnaise which doesn’t contain any artificial ingredients and you can choose lower fat options, Nayonaise by Nasoya or Vegenaise by Follow Your Heart which are lower fat and contain zero cholesterol. Adding fresh herbs also adds nutritional benefits like antioxidant vitamins.
My mom started to make this potato salad last summer with fresh herbs from her garden and it instantly became our favorite. She found it in Southern Living Magazine and we made a few adjustments using natural ingredients. I love recipes that are simple, allowing you to customize them to your family’s personal tastes and diet requirements.
Organic Garden Herb Potato Salad
- 2 lb organic red-skinned potatoes, cubed (it’s important to choose organic potatoes since they’re on EWG’s Dirty Dozen list)
- 2 cups organic free range low sodium chicken broth or vegetable broth
- 1 garlic clove, minced
- 1/2 cup organic plain yogurt (organic dairy products are free of antibiotics, added hormones and synthetic food additives)
- 1 tablespoon chopped fresh dill
- 1 tablespoon chopped fresh oregano
- 2 tablespoons Spectrum Organic Mayonnaise, Nayonaise by Nasoya or Vegenaise by Follow Your Heart (see above)
- 2 tablespoons olive oil
- 2 tablespoons organic white wine vinegar
- Bring first three ingredients and 2 cups water to a boil in a large pot and cook for 20 minutes or until fork-tender. Drain, rinse with cold water and let cool for 30 minutes.
- Whisk together yogurt and next 5 ingredients in a large bowl until combined.
- Gently fold potatoes into yogurt mixture. Cover and chill 1 to 12 hours.
Celery or chopped nuts can be added for a crunchier texture. The recipe is versatile, so have fun experimenting with your favorite veggies and herbs!
Source: Southern Living Magazine, Susan Conley
