“Recipe of the Week: Bowl of Plenty Summer Salad

salad

This recipe is a great healthy option for people who love potato salad but are conscious of fat and starchy carbohydrate consumption. The addition of green vegetables and herbs boost nutrients and flavor while the mayonnaise is an optional addition on the side.

Servings: 4

Ingredients for salad:

10 to 12 mini new potatoes

3 tbsp Seasoned olive oil

Salt and freshly ground pepper to taste

10 to 12 asparagus spears

6oz sugar snap peas

5 or 6 green onions, sliced diagonally

1 tbsp red wine vinegar (or white wine vinegar)

2 tsp chopped thyme (Options for herbs: lemon thyme, oregano or marjoram)

Scrub potatoes, cut in half and either steam, boil or microwave at High until tender. Streaming takes about 10 minutes, boiling 8 to 9, microwaving about 5 mins. Drain, if necessary and tip into a large bowl. Dress while still hot with 2 tbsp seasoned olive oil and salt and pepper to taste.

Trim asparagus and cut each spear diagonally into 2 or 3 pieces. Remove strings from sugar snap pea pods. Steam or microwave asparagus and peas separately, 2 to 3 minutes until just tender. Add to potatoes with green onions, 1 tbsp seasoned oil, red wine vinegar and thyme. Let cool to room temperature, turning the vegetables occasionally.

Nutritional Information per serving:

Calories: 191, Fat: 10.6g, Cholesterol: 0mg, Sodium: 41mg, Potassium: 505mg, Carbohydrates: 19.8g, Fiber: 3.4g,

Sugars: 3.6g, Protein: 3.4g.

Vitamin A: 11%, Vitamin C: 36%, Calcium: 4%, Iron:8%

Aioli Roasted Garlic Mayonnaise

Servings: 4

Ingredients for Aioli:

 

1/4 cup Aioli Roasted Garlic Mayonnaise (Presidents Choice)

1 tsp Dijon Mustard

1 tsp Lemon Juice

Combine all ingredients in small serving bowl and serve on side with salad.

Nutritional Information per serving (1 Tbsp):

Calories: 52, Calories from fat: 45, Fat: 5g, Cholesterol: 5mg, Sodium: 165mg, Potassium: 1mg, Carbohydrates: 2.1g,

Fiber: 0g, Sugar: 1g

Vitamin C: 1%

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Lisa Goddard BA, BScOT, Certified Pilates Mat & Reformer Instructor, Owner