To create a festive dish in honor of the 4th of July, try using red, white and blue potatoes! Potatoes are good for you and have among the highest nutritional values in the produce department. At about 25 cents per serving, a medium potato (5.3 oz), eaten with its skin on, has just 110 calories. Potatoes are naturally fat and sodium-free and contain many of the nutrients that are recommended as part of a healthy diet.
Round reds are often referred to as “new potatoes,” but the term “new” technically refers to any variety of potato that is harvested before reaching maturity. Round and long white potatoes are medium in starch level with a creamy texture. Blue/purple potatoes originated in South America. They have a subtle, nutty flavor and flesh ranging from dark blue or lavender to white.
Combine blue potatoes with whites and reds in my recipe for Patriotic Potato Salad to make all three colors “pop” for your July 4th celebration!
Patriotic Potato Salad
1 lb. small white potatoes (“Creamer” Fingerling or Yukon Gold)
1 lb. small red potatoes
12 oz. purple Peruvian potatoes
1-1/2 tsp. sea salt, divided
3 Tbsp. walnut oil, or olive oil, divided
1/3 cup chopped walnuts
8 garlic cloves, finely chopped
1 Tbsp. Italian seasoning
3 Tbsp. golden balsamic vinegar or sherry vinegar
1 cup finely chopped fire roasted red bell peppers
4 green onions, chopped, white and green parts
1 tsp. freshly ground pepper
1/2 tsp. spicy paprika
Cut the potatoes into 1 1/2 inch pieces (do not peel). Sprinkle with 1/2 teaspoon of the salt and 1 tablespoon of the oil and steam for 25 minutes or until potatoes are tender.
Heat 1 ½ tablespoons of the oil in a medium skillet. Add the walnuts, garlic and Italian seasoning. Sauté 10 minutes. Add vinegar, stir well. In a large bowl, toss walnut mixture with potatoes, the remaining 1/2 tablespoon of the oil, the red pepper, green onions and the remaining teaspoon of the salt, the pepper, and the paprika until well combined. Let potato salad sit at room temperature for 15 to 20 minutes to allow flavors to mingle.
The Kitchen Diva is Angela Shelf Medearis, a regular guest chef on “The Dr. Oz Show” and “The Today Show.” She is the author of many cookbooks, including, “The Kitchen Diva’s Diabetic Cookbook.” She blogs for Vitacost.com and Momonomics.com on a weekly basis.