Tim Scallion/Nutritionist
With summer upon us, the time for family gatherings and picnics is here. Recently, I shared with you a recipe for German Potato Salad. It seems appropriate then to follow with the style of potato salad with which we Americans are most familiar and which is a traditional favorite for gatherings at this time of year.
While we think of Potato Salad as an American dish and rightfully so, its roots are in Germany. It can be found in parts of Europe and Asia with variations. On this continent, the dish also enjoys many variations. Some recipes call for a mix of mustard and mayo while others are strictly mayonnaise. Some incorporate pickles, eggs or other vegetables.
I developed my recipe from the memory of my own family heritage and have added flavor and texture elements to enhance the overall celebration. The dressing is the heart of any potato salad. A mixture of mayonnaise and mustard with just a touch of cider vinegar, salt and pepper provides a creamy flavorful start. A touch of garlic powder adds flavor to the dressing.
Contrary to popular belief, potatoes are a very nutritious food to eat. However, they are bland in flavor and do not contribute much in texture. If we stopped there, we would have a flavorful yellowish white salad with no texture and no color. Since we eat with our eyes first and our guests will not compliment us if they don’t sample our dish, we are looking for color to enhance eye appeal. Fortunately, there are several ingredients we can add that provide both color and texture. Some people add fresh onion to their potato salad. To me, the flavor is too strong for this subtle dish. Green onions and chives are the solution adding mild onion flavor and color. All the vegetables except the potatoes are finely diced in order to get a little of everything in every bite. This is especially true for the celery which provides crunch and moisture. Red bell pepper or pimento and fresh parsley add color that enhance eye appeal and provide subtle background flavors.
For those who are salt sensitive, this dish comes in relatively high at 700 mg per serving. Salt is a must in most dishes with potatoes. However, you can reduce this significantly by substituting No Salt for half of the salt and you will be hard pressed to tell the difference. The blood pressure lowering effect of potassium from the No Salt and what occurs in potatoes brings the dish into an acceptable range without sacrificing flavor. Don’t make the mistake of replacing all of the salt with No Salt. If some is good, more is not always better. Too much potassium chloride with no real salt will make the dish bitter.
When families gather, it is a celebration of memories that makes the event one to remember. If we have succeeded in our recipe, the food contributes satisfying nutrition and a celebration all its own. Recently the parents of my son-in-law came to visit. Among the highlights of these visits, are the traditional Italian dishes that Celestina prepares from scratch. This time, I prepared American Potato Salad which they had never seen. And to my delight, the dish was a success.
Now into the kitchen to make another batch for the next upcoming gathering!
Tim Scallon is a registered dietitian nutritionist with years of experience practicing nutrition therapy in local hospitals and clinics, teaching nutrition and developing healthy recipes.
Creamy Mustard Potato Salad
Serving size: ½ cup; Serves: 6
Ingredients
- 2 pounds gold potatoes (~5-6 large potatoes), cut into 1-inch pieces equal size
- ¾ cup real mayonnaise
- ¼ cup yellow mustard
- 1 teaspoon cider vinegar
- 1 teaspoon salt
- 1 teaspoon coarse black pepper
- ½ teaspoon garlic powder
- 2-3 green onion tops, diced
- ½-1 cup celery, diced
- ½ cup sweet red bell pepper, diced
- 2 tablespoons chives, diced
- 2 tablespoons parsley, diced
- 2-3 tablespoons plain low-fat kefir
Directions
- In a large pan, add the cubed potatoes to cold water. Bring to a boil and cook for ~10 minutes just until tender. Do not overcook. Drain the potatoes and reserve in the hot pan to dry. Allow to cool.
- In a large mixing bowl, combine the mayonnaise, mustard, vinegar, salt, black pepper and garlic powder. Stir to mix well. Stir in the remaining ingredients except the kefir. Taste and adjust the seasonings.
- Add the potatoes and carefully stir to coat them with the dressing being careful not to break up the potatoes. Stir in the kefir if the salad appears dry. Garnish the top with coarse black pepper and paprika.
- Refrigerate and serve cold. Kefir can be used to moisten the potato salad leftovers if serving again.
- Exchanges per serving: 2 Starches, 1 Vegetable, 4 Fats
Nutrients per serving: Calories: 345; Calories from fat: 198; Total Fat: 22g; Cholesterol: 12mg; Sodium: 704mg; Total Carbohydrate: 35g; Dietary Fiber: 5g; Protein: 5g