Potatoes gain recognition for nutritional value
Potatoes are a versatile vegetable that often appear on dinner tables. A writer who recently started eating potatoes after focusing on sweet potatoes while healing from an autoimmune disease notes that they have impressive nutrition. The humble potato is rich in fiber, potassium, and B vitamins, and contains about 30% of the daily value of vitamin C.
Experts previously warned about eating too many potatoes due to their high carb and glycemic index content. However, the conversation has shifted to a more detailed view, recognizing that most unhealthy side effects come from eating fried and highly-processed potatoes.
The writer suggests that when potatoes are part of a real food meal, paired with healthy fats and protein, they can be a great addition to the diet. The writer notes that eating burgers with fresh salad and potato salad as a side is a balanced and delicious meal.
Potato Salad Variations
There are many ways to make potato salad, including versions with no mayo, eggs, or Greek yogurt. The writer’s recipe includes eggs for a protein boost and healthy fats, but notes that they can be omitted if desired.
The dressing is a blend of mayonnaise and Greek yogurt or sour cream, which provides a thick and creamy taste. The writer uses homemade mayo with olive and coconut oil, or a clean ingredient store-bought one that uses avocado oil instead of soybean and canola oil.
Best Potatoes for Potato Salad
The writer recommends using Yukon gold potatoes for their texture and creaminess. Russet and red potatoes are also suitable options. The writer notes that the salad tastes better the next day, after the flavors have had time to meld.
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To make the dill pickle potato salad, 2 ½ pounds of Yukon gold potatoes are cubed and cooked until fork-tender. The potatoes are then tossed with pickle juice and left to sit for 10 minutes to absorb the flavor.
In a large bowl, the dressing is whisked together with mayonnaise, Greek yogurt, Dijon mustard, garlic powder, salt, and pepper. The potatoes, chopped pickles, eggs, celery, red onion, dill, and green onions are then added and gently stirred until evenly coated.
Nutrition Information
The salad has a nutritional content of 18g of fat, 28g of carbohydrates, and 6g of protein per serving. It also contains 30mg of vitamin C, which is 36% of the daily value.
Pickles are another way to increase the nutrition of the dill potato salad. Opt for naturally fermented dill pickles for a probiotic boost!
The writer notes that the salad can be topped with extra fresh dill and sliced pickles before serving, if desired. The recipe is also relatively forgiving, allowing for adjustments to be made to suit individual tastes.
