Tag Archives: salad

PICNIC TIME! Healthy Potato salad recipe

Picnic time has arrived and I couldn’t stop myself from bringing a nice potato salad to the park last weekend. Basically, I made a few adjustments here and there and Voilà! We have a healthier potato salad that tastes as good as the one your grandma makes. 😀

I´m gonna go straight into the recipe and explain the reasons for choosing one ingredient or another at the end of this post.

Salad Ingredients:
  • 3 white potatoes, with the skin.
  • 1 large orange/sweet potato, skinned (it´s not yam! Make sure you read the label)
  • 4 carrots, skinned
  • ½ a cup of cauliflower (or 2 “pieces” smaller than your hand…)
  • 2 large eggs, boiled.
 Dressing ingredients:
  • 2 tablespoons Natural yogurt
  • 1 tablespoon Light mayonnaise
  • 1 teaspoon Light mustard
  • 1 tablespoon Red onion, chopped (the smaller the pieces the best)
  • Salt and pepper to taste
Directions:

Cut all vegetables on small squares. Place potatoes on bottom of a big pot, followed by carrots and end up with cauliflower. Add water and let cook at high temperature.
On the meanwhile, boil the 2 eggs.
Once the potatoes are done, drain all vegetables and let them cool. Usually, at this point the cauliflower should be super tender or even reduced to very tiny pieces adhering to the rest of the vegetables: don´t panic, this is exactly what we need.
Peel the 2 boiled eggs, cut in the middle and gently remove and dispose of one of the yolks. Cut both in little squares.
Once vegetables are cool, put on a salad bowl, add all dressing ingredients and combine using a spoon. As the dressing ingredients combine, you will note the cauliflower “disappearing” and melting along, which is a good thing… All guests will end up saying “can´t believe this is healthy” 😀

So, why is this recipe supposed to be healthier than a regular potato salad:
  1. Potato with skin: Potato skins are a rich source of iron; if you eat potatoes without the skin you will not lose ALL the vitamins; but yes, very important quantities of vitamins do lay there.
  2. Sweet potato vs. White potato: There´s been a long debate over which one is better and the truth is all kinds of potato are very similar (white, sweet, purple…). They all are healthy carbohydrates, and, in general, they are roughly similar in their vitamin and mineral content. Nevertheless, orange sweet potatoes are vitamin A superstars. Plus, we all know the more colors we have on a plate the healthier it is so: why not??
  3. Adding cauliflower: Cauliflower, the same as broccoli, arugula and cabbage, makes part of the cruciferous vegetables family. This vegetable family is well known for its low calorie content PLUS it has the highest content of vitamin A carotenoids, vitamin C, folic acid, and fiber.
  4. Using only 1 egg yolk: Egg yolks contain most of the calories of the egg, and all of its fat and cholesterol. I know, I know… If you remove the egg yolk, you will cutting all of the Vitamin A, B12 and D of the egg; but that´s why we want to use that sweet potato and cauliflower!!
  5. Last but not least: We are using light mayonnaise and light mustard, plus, substituting the enormous amount of mayo you will usually have in potato salad for natural yogurt. Just in case: Mayonnaise is made by blending an egg with a bunch of oil… I guess I don´t have to explain myself further here?

Thanks for reading! Hope you enjoy the picnic! 😀

Tuna salad wraps recipe

I´m sorry I didn’t post this before, have been busier enjoying my food than posting about it…! 😀

Here´s the recipe for tuna salad wraps, from the Forgive me- diet experiment.

Ingredients:

  • Whole-wheat tortilla
  • ¼ of a tuna can (water one, of course!)
  • ¼ of a sliced avocado
  • 3 to 4 slices of tomato
  • Spinach leaves, chopped
  • Lettuce leaves, chopped
  • Lime juice and red wine vinegar
  • * Optional: 1 carrot, shredded; and red onion (I know, I can´t get enough onion!)

Directions:Tuna salad wrap

It´s as simple as possible, just top each tortilla with all ingredients aligning them as it shows in the picture and then squeze lime juice and add a few drops of vinegar on top of your salad. Freshly ground pepper also goes very well with it.  Wrap up and enjoy!

Easter special: Fish Tacos (from the forgive me diet experiment)

Based on Dr.Oz Clean Detox Plan Fish Tacos, I came out with this refreshing, filling, guilty free pleasure (from the forgive me diet experiment, of course…). Try them this Easter for a healthy dinner that will WOW everyone.

Fish Tacos

Ingredients:

  • a couple drops of olive oil and (only if available) Thai fish sauce (Nam Pla)
  • 2 halibut filets (or any white fish you find in your local market)
  • large leaves dark green lettuce
  • chopped spinach
  • shredded cabbage (better if mixing green and purple cabbage instead of using just one)
  • shredded carrot
  • thin sliced onion

Dressing: lemon juice red vinegar salt and pepper to taste.

Fish Tacos Directions:

  • Salad and dressing: in a small bowl stir all ingredients together and set aside.
  • Tacos: Cook the fish with olive oil and fish sauce, remove from the pan and gently break up into large bits. Top each lettuce leave with a fish portion and salad. If the lettuce leaves are big enough, you can try to wrap them as a burrito; otherwise, just eat them as a hand size.

* Note for not so healthy guests: As you see from the pictures, you can always use half a wrap tortilla underneath the lettuce leave. It tastes equally good. 😀

César salad with chicken from the “Forgive me” diet experiment

From the “Forgive me diet experiment”, here goes the recipe for César salad with chicken.

For the dressing*: Make your own! Nothing you buy on a bottle will be as healthy as making your own.

  • plain Greek yogurt
  • olive oil
  • lemon juice
  • 1 clove garlic, pressed
  • salt and pepper

As per the salad, just chop Lettuce (any kind, just choose your favorite) and Spinach. The original César salad ussually have lettuce only; nevertheless, I´ll do 50/50 since spinach has more vitamins than lettuce, it makes you feel full for longer and it adds a bit of crispy… The crispy you are looking for when adding crutons to a salad you can get from fresh spinach. Adding thin slices of red onion makes it even tastier.

For the chicken, you can either grill it or just boil it with sea salt. In any case, don´t forget to cut it on small pieces.

Put all ingredients on a Tupperware and then shake it together. Make sure you use a recipient with a lit, just tossing it will not do the trick. If you don´t have a big recipient with a lit, then make sure you whisk the dressing ingredients together before adding to the salad.

Healthy trick: always shake ingredients for salad on a bowl instead of just tossing it. You will use a smaller amount of dressing when you make sure all ingredients are well combined.

Enjoy! 😀

*I based my dressing recipe on one from Canadianliving.com; but used smaller amounts of yogurt and olive oil and don´t use any cheese.