Tag Archives: vegan

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! 😀

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Vegan zuchinni pasta from the “Forgive me diet” experiment

One of the best discoveries of this diet experiment (the mango smoothie continues to be my #1!) was zuchinni pasta. I tried to follow Vegan Angela´s recipe for raw vegan alfredo sauce with zucchini noodles but that ended up been a waste of cashews, hopefully due to a lack of a proper food processor and not because I cant properly follow recipes… O_o

Since I already had the zucchinni pasta made (which takes ages but God-its-so-good-all-that-time-is-worth-it) I decided to have a modified version of Vegangela zuchinni pasta using what I had available and hoped for the best. And it worked!! 😀

Here are the main ingredients:

  • Zuchinni (1 big zuchinni per person shall be enough).
  • Garlic gloves
  • Chilli flakes
  • Tomatoes, cut in half or 1/4 (depending on the size…)
  • Olive oil
  • Pepper

Preparation:

  1. Use a fruit peeler to prepare the zucchini pasta (yes, just peel the skin off, discard and then keep on peeling and peeling in order to make the “pasta”)
  2. Heat olive oil in a frying pan, add garlic, chili flakes and saut for a minute.
  3. Add tomatoes, saut for another minute.
  4. Add the zuchinni, a bit of pepper (to taste) and saut all together for another minute.

I promess it´s all worth it!! This is the best no-carbohidrates pasta I have ever had, and I think it might even taste better!

Bon app tout le monde! 😉