CAN DIETERS GO ON A PICNIC?
Source: the American Institute for Cancer Research
Watching your diet doesn't mean you can't enjoy a summer picnic. You might even like it more with revamped, healthier versions of perennial favorites.
Traditionally, picnic foods are full of fat and calories. It doesn't have to be that way.
A potato salad combining yellow and sweet potatoes, for example, is packed with nutrients and flavor and, depending on the dressing used, can lower the fat and calorie count usually associated with this favorite picnic side dish.
Sweet potatoes are not just for Thanksgiving anymore. As their health benefits become more widely known, they are being seen in dishes year round. The deep orange color of the sweet potato is a clue to its healthful properties. Deep orange vegetables and fruit are rich in the antioxidant beta-carotene, which helps protect against cancer and heart disease. Sweet potatoes also are high in potassium and in vitamins A and C.
A member of the morning-glory family, the sweet potato is an edible root native to tropical areas. There are many varieties, but the darkest has thick, dark orange skin and bright orange, sweet flesh. It is often erroneously called a yam.
Fresh sweet potatoes are available throughout the year. When shopping, look for those that are small- to medium-sized with smooth skin. They can be stored in a dark, cool place for up to four weeks.
The following two-potato salad mixes sweet potatoes with yellow-fleshed boiling potatoes. Shallots, spinach, fresh thyme and rosemary add color and flavor. Instead of a mayonnaise-based dressing, the salad is mixed with vinegar and olive oil.
TWO-POTATO SALAD
1 lb. 3/4-inch diced boiling potatoes, preferably yellow-fleshed (peeled)
1 1b. 3/4-inch diced sweet potatoes (peeled)
1/4 cup Dijon mustard
3 Tbsp. white wine vinegar
1/4 cup extra virgin olive oil
2/3 cup minced shallots
1 Tbsp. minced fresh rosemary leaves
1 Tbsp. minced fresh thyme leaves
4 cups loosely-packed washed spinach leaves torn into bite-size pieces*
Salt and freshly ground black pepper to taste
Place boiling potatoes and sweet potatoes in separate pots with enough cold water to cover. Cover with tight-fitting lids and bring to boil. Reduce heat to simmer and cook until just barely tender. (Potatoes will continue cooking after removed from pot.)
Meanwhile, make dressing by mixing mustard and vinegar in bowl, and gradually whisking in oil until smooth and well combined. Mix in shallots and herbs. Season to taste with salt and pepper, as desired.
When potatoes are not quite completely tender when pierced with a fork, drain and transfer to large bowl. Mix in half the dressing (about 1/4 cup) and set aside to allow potatoes to absorb flavors while cooling.
When they reach room temperature, lightly mix in spinach and remaining dressing. Adjust seasoning with additional salt and pepper, as desired.
*Baby spinach leaves can be used as is.
Makes 12 1/2-cup servings
Per serving: 116 calories, 5 g. total fat (less than 1 g. saturated fat), 16 g. carbohydrate, 2 g. protein, 3 g. dietary fiber, 151 mg. sodium.
Source: the American Institute for Cancer Research
Watching your diet doesn't mean you can't enjoy a summer picnic. You might even like it more with revamped, healthier versions of perennial favorites.
Traditionally, picnic foods are full of fat and calories. It doesn't have to be that way.
A potato salad combining yellow and sweet potatoes, for example, is packed with nutrients and flavor and, depending on the dressing used, can lower the fat and calorie count usually associated with this favorite picnic side dish.
Sweet potatoes are not just for Thanksgiving anymore. As their health benefits become more widely known, they are being seen in dishes year round. The deep orange color of the sweet potato is a clue to its healthful properties. Deep orange vegetables and fruit are rich in the antioxidant beta-carotene, which helps protect against cancer and heart disease. Sweet potatoes also are high in potassium and in vitamins A and C.
A member of the morning-glory family, the sweet potato is an edible root native to tropical areas. There are many varieties, but the darkest has thick, dark orange skin and bright orange, sweet flesh. It is often erroneously called a yam.
Fresh sweet potatoes are available throughout the year. When shopping, look for those that are small- to medium-sized with smooth skin. They can be stored in a dark, cool place for up to four weeks.
The following two-potato salad mixes sweet potatoes with yellow-fleshed boiling potatoes. Shallots, spinach, fresh thyme and rosemary add color and flavor. Instead of a mayonnaise-based dressing, the salad is mixed with vinegar and olive oil.
TWO-POTATO SALAD
1 lb. 3/4-inch diced boiling potatoes, preferably yellow-fleshed (peeled)
1 1b. 3/4-inch diced sweet potatoes (peeled)
1/4 cup Dijon mustard
3 Tbsp. white wine vinegar
1/4 cup extra virgin olive oil
2/3 cup minced shallots
1 Tbsp. minced fresh rosemary leaves
1 Tbsp. minced fresh thyme leaves
4 cups loosely-packed washed spinach leaves torn into bite-size pieces*
Salt and freshly ground black pepper to taste
Place boiling potatoes and sweet potatoes in separate pots with enough cold water to cover. Cover with tight-fitting lids and bring to boil. Reduce heat to simmer and cook until just barely tender. (Potatoes will continue cooking after removed from pot.)
Meanwhile, make dressing by mixing mustard and vinegar in bowl, and gradually whisking in oil until smooth and well combined. Mix in shallots and herbs. Season to taste with salt and pepper, as desired.
When potatoes are not quite completely tender when pierced with a fork, drain and transfer to large bowl. Mix in half the dressing (about 1/4 cup) and set aside to allow potatoes to absorb flavors while cooling.
When they reach room temperature, lightly mix in spinach and remaining dressing. Adjust seasoning with additional salt and pepper, as desired.
*Baby spinach leaves can be used as is.
Makes 12 1/2-cup servings
Per serving: 116 calories, 5 g. total fat (less than 1 g. saturated fat), 16 g. carbohydrate, 2 g. protein, 3 g. dietary fiber, 151 mg. sodium.
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