Purple’s Reign Salad
When most of us think of nutrient dense foods, the potato isn’t exactly the first thing that comes to mind. Perhaps it should be. Potatoes are full of Potassium, Vitamin C and a host of other nutrients. And surprisingly, when researchers recently tested 100 common foods for their antioxidant status potatoes ranked an impressive 5th place overall.
Why are antioxidants important? Think of antioxidants as bodyguards for your cells—they protect them from cell-damaging forces known as free radicals. Purple potatoes are unique among tubers, as they are the only ones that contain anthocyanins, a type of antioxidant most commonly associated with blueberries. Anthocyanins have been shown to protect against cancer, fight heart disease and protect your vision. As for the “fattening” label potatoes get—the moniker is undeserved—one medium potato contains a mere 136 calories. Forgo the butter and gravy and enjoy your potatoes in healthy recipes like the one below. You will do your body a world of good!
Ingredients
- 4 cups mixed greens
- ½ pound cooked purple potatoes
- ½ cup golden raisins
- ½ cup dried blueberries
- ¼ cup pumpkin seeds
- ½ cup plain yogurt
- 2 tablespoons Balsamic Vinegar
- 1 tablespoon Olive Oil
- 2 roasted garlic cloves chopped
- 1 teaspoon Herbamare or sea salt
Directions:
- Put the greens, fruit, and seeds in a large bowl.
- Mix well and divide evenly onto 4 salad plates.
- Top each plate with slices of cooled purple potatoes.
- In a medium sized bowl whisk the yogurt, oil, vinegar and spices.
- Pour some of the mixture over each plate and serve.
Nutritional Value:
Each Serving contains: 314 calories, 11g protein, 10g total fat (2g sat. fat, 0 trans fat) 67g carbohydrate, 7g fibre, 634mg sodium.
~ Pamela Durkin is a health journalist and Registered Nutritional Consultant based in Victoria, BC.
