Summer is on it’s way and I wanted to create a low-cal potato salad that is quick and easy and yup, you guessed it – healthy. Potato salad is a popular dish and goes with so many entrees so instead of ingesting all that mayonnaise, I looked to the Bavarian and Italian versions of this recipe and concocted a creation of my own that incorporates loads of flavour.
There are two versions here -the one above is my favourite and the other is a little over the top with a lot of ingredients, ha! (below). I think my enthusiasm went a little overboard in that one. It may appeal to some but I found it just looks crowded in that little bowl. I found some enoki mushrooms at the market and had some frozen edamame in the freezer so couldn’t resist. Both are so good for you so if you’re wanting the nutrients and the extra pizazz in your salad – go for it. Actually, you can change up the ingredients to your liking so don’t be afraid to create your own healthy version.
Edamame is low in fat and high in protein and contains Vitamin C, iron and magnesium. Enoki mushrooms have important antioxidants and recent studies indicate they may be able to play a part in vaccines and cancer immunotherapy. The mushrooms add a crispy texture to the salad and, unlike other mushrooms, refrigerate well for up to a week.
It’s essential to include fresh herbs in this salad and I used a mixture of chives, parsley and dill. You don’t have to use them all but freshness is the key.
I also used a mixture of potatoes. The market had a nice mixture of red, white and purple potatoes in one bag that was very reasonably priced. I don’t eat potatoes very often, they’re really not my thing, but I do love a good potato salad and I was happy with this one. They have loads of Vitamin A and B6 and no fat at all. The fat comes from all the mayo, cheese, butter and bacon that we slather all over them.
I’m going to be making this recipe a lot this summer and it will be an easy one to share at big gatherings. You can also take it on a picnic without worry because there are no eggs or mayonnaise that could go bad in the heat. The recipe can easily be doubled as well.
I hope you’ll try this with your family this summer and share your photos with myself and the readers here. Cheers everyone!
- 2 pounds of small potatoes, scrubbed and halved
- 15 - 20 cherry tomatoes, halved
- 2 stalks of celery, washed and diced
- 1 small red onion, thinly sliced. (I used 3 red pearl onions)
- 1 cup of peas (I used frozen)
- small handful of fresh, chopped chives, parsley and dill
- OPTIONS - edamame, okra, spring onions, mushrooms, olives, capers
- ¼ cup canola oil (vegetable oil works better with this salad)
- 1 tablespoon Dijon mustard
- ¾ tablespoon honey
- salt and pepper to taste
- Fill a large pot with enough water to just cover the potatoes. Boil potatoes, unpeeled in salted water for 15-20 minutes until tender when a fork is inserted. Check often and do not overcook.
- Drain and shock with cold water to stop the cooking process and then drain again into a clean bowl.
- Mix Dressing ingredients while potatoes are cooking.
- When potatoes are cool, mix very gently with dressing and add all other ingredients.
- Serve with an additional handful of fresh herbs sprinkled over top.