
Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.
Whole-Food Nutrition
Plant-Forward Mediterranean Nutrition Profile
How colorful vegetables, legumes and extra virgin olive oil provide daily cellular defense.
- Prebiotic Fiber DiversityMicrobiome fuel richness 7g fiber/serv
- Monounsaturated Healthy FatsOleic acid cardiovascular support Heart healthy
- Polyphenol Antioxidant IndexCellular defense High polyphenol
- Blood Sugar SmoothingSustained satiety curve 4+ hours full
Source: Harvard T.H. Chan School of Public Health & New England Journal of Medicine.
Servings: 12
Serving size: ½ cup (120 grams)
Prep time: 1 hour
Cooking time: 25 minutes
Ingredients
- 1 tablespoon salt
- 2 large white potatoes
- 2 medium carrots, peeled and snapped in half
- 1 cup frozen sweet peas
- 2 strips center-cut bacon, cooked
- 3 large hard-boiled eggs, peeled
- ½ cup diced sweet onion
- ½ cup diced pickles (about 5 baby dill pickles)
- 1¼ cup diced English cucumber
- ¼ cup mayonnaise
- ½ cup 2% Greek yogurt
- ⅛ teaspoon coarse salt
- ¼ teaspoon ground black pepper
Instructions
- Bring an 8-quart stockpot of water and 1 tablespoon salt to a boil.
- Carefully add potatoes and boil about 20 minutes, until potatoes are fork tender. Add carrots during the last 10 minutes of cooking.
- Using a large slotted spoon or skimmer, remove carrots and potatoes, transfer to a bowl and place in refrigerator to cool.
- Add peas to the boiling water and cook 5 to 7 minutes or until softened. Drain and let cool on the counter.
- Peel skins off the cooled potatoes. Dice potatoes, carrots, cooked bacon and boiled eggs into uniform pieces, about ¼ inches.
- Place diced ingredients in a large bowl with onion, pickles, cucumber and cooked peas.
- In a medium bowl, stir mayonnaise, Greek yogurt, salt and pepper until combined.
- Gently fold dressing into diced ingredients using a spatula, taking care not to mash potatoes.
- Cover and refrigerate at least 2 hours before serving.
Nutrition per serving: 119 calories, 5g total fat, 1g saturated fat, 46mg cholesterol, 155mg sodium, 14g carbohydrate, 2g fiber, 2g sugar, 4g protein, N/A potassium, N/A phosphorus
Product We Recommend For The Month
Pique Tea: The Tea for Radiant Health
Pique Tea supports gut health, fasting and calm. We recommend serving Pique Tea as complimentary drink for this recipe.
Marisa Moore, MBA, RDN, LDMarisa Moore, MBA, RDN, LD, is a nutrition consultant based in Atlanta and adjunct faculty at Georgia State University. Follow her at MarisaMoore.com, on Twitter or Instagram.