By Dr. Janet Brill
Potato salad is a favorite side dish at summer cookouts.
Create a heart healthy potato salad by using a ripe avocado to make your potato salad creamy instead of mayonnaise and sour cream.
Silky texture, great flavor and a nutrition powerhouse! You gotta love those avocados.
Native to Central America and Mexico, avocados are also known as “alligator pears” because of their leather-like appearance and the texture of their skin. Mostly grown in tropical and Mediterranean climates, avocados differ in weight depending upon the variety.
Rich in vitamins and essential nutrients, avocados are considered one of the world’s healthiest foods.
Avocados are packed with good fats (monounsaturated fat like the kind found in olive oil) with no cholesterol or sodium.
Make a greener and creamier version of potato salad by trying this week’s featured
recipe, Green Goddess Potato Salad!
A super-healthy green potato salad with the combination of avocado, spinach, kale, and scallions!
Yield: 6 servings ( 1
serving = ½ cup)
1.5 lbs Yukon gold potatoes
¼ cup of chives or scallions, chopped
3 cups of kale, shredded
Green Goddess Dressing
1 cup of fresh spinach leaves
1 avocado, skinned and pitted
1 garlic clove
2 Tbsp of white wine vinegar
2 Tbsp of lemon juice
1 Tbsp of olive oil
1 Tbsp of fresh tarragon, chopped (or dried tarragon)
½ tsp of black pepper
In a large pot, boil the potatoes until a fork pierces the potatoes easily. Drain the pot of potatoes. Let the potatoes cool for about 10 minutes before cutting the potatoes into slices or quarters.
In a large bowl add the potatoes, chives, and kale. In a food processor or blender, add the green goddess dressing ingredients and mix until the dressing is a smooth consistency.
Pour ¾ cup of the dressing onto the potato salad and stir until the dressing evenly covers the entire potato salad. Green Goddess Potato Salad is ready to serve!
Nutrition Information Per Serving:
Green Goddess Potato Salad: ½ cup
Calories: 120 kcal,
Fat: 2 g, Cholesterol: 0 mg,
Carbohydrate: 22g, Dietary Fiber: 5g,
Protein: 4g, Sodium: 24 mg
Green Goddess Dressing: 2 Tablespoons
Calories 24 kcal, Fat: 2g, Cholesterol: 0 mg Carbohydrate: 1g, Dietary Fiber: 1 g, Protein: 0 g, Sodium: 3 mg