Better-for-you Potato Salad
by: Suellen Pineda, RDN, CDN
As a summer classic salad for picnics, potato salad is everyone’s favorite! And as you know, mayonnaise is commonly used as the main ingredient for the dressing. But just one tablespoon of mayonnaise contains about 11 grams of fat, and about 100 calories.
A nice way to make salads healthier and delicious is by using avocado and yogurt as the dressing. Remember, avocados are a rich source of healthy fats, fiber and good protein.
To make the dressing just mix equal amounts of mashed avocado with non-fat plain yogurt. Use a fork or a food processor for a smoother consistency. Add a little lemon juice, a pinch of salt and pepper. The result is as creamy and even more delicious than regular mayonnaise.
You can also revamp your classic potato salad by adding grapes, chopped apples, or shredded carrots and peas, beets or onions and celery. You might be surprised of your new favorite potato salad!
Type: side dish
Prep: 15 minutes
Cooking time: 35 minutes
Yields: 8-10
Difficulty: easy
Ingredients
2 Lbs. Waxy potatoes (use Butter or Yukon), scrubbed
3 eggs
1 lemon, juiced
1 medium red onion, finely diced
1 Hass avocado, pitted
5 Oz. plain Greek yogurt
1 Tsp. olive oil
1 Garlic clove, peeled and minced
1 celery rib (stick), finely chopped
½ tsp. ground cumin
1 tsp. dry dill
Salt and pepper to taste
Method
Cover potatoes with water and bring to a boil. Cook until fork tender. Drain and let cool down completely before cutting in small cubes. Leave the skin on potatoes is so desired. That way, you’ll be taking advantage of the fiber in the skin.
While potatoes are cooking, In a separate pot, cover eggs with cold water. Simmer for about 15-20 minutes. Let sit for 5-10 minutes. Drain and peel. Cut in small pieces or mash with a fork. Set aside.
Make the dressing:
In a food processor combine all ingredients except onion, celery and dill. Process until smooth. Season with salt, pepper, cumin and dill.
Mix everything together and enjoy!
Suellen is a Registered Dietitian Nutritionist based in the Rochester, NY area. Connect with her at suellenpinedaRDN@gmail.com or follow her on Instagram at @Suellen_Pineda
