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Healthy Recipe: Potato Salad With Cornichons and Capers

FitSugar — Sat, 30 Aug 2008 03:30:00 -0700

It is Labor Day weekend, and that means barbecues to celebrate the end of Summer. Potato salad is a barbecue staple, but this dish doesn't need to be laden with high-fat mayo.

This potato salad features a red wine vinegar and mustard vinaigrette, with salty capers and cornichons (the French version of gherkins) for added flavor. Capers may be tiny, but nutritionally speaking, they pack quite a punch for their size. These little green olive-like nuggets of flavor are not only high in antioxidants, but they also inhibit the formation of by-products created in the digestion of meat that have been linked to an increased risk of cancer and heart disease. Remember, to reap all the nutritional benefit of your potatoes, don't peel your spuds, and boil them whole.

To see the recipe, just read more.

Potato Salad With Cornichon and Capers
Adapted from Martha Stewart Living

Ingredients

2 pounds small red potatoes, uniform size as much as possible
2 tablespoons plus 1 1/2 teaspoons coarse salt
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
1/3 cup extra-virgin olive oil
2 shallots chopped fine (about 1/3 cup)
10 cornichons (small French pickles like gherkins), rinsed and sliced into thin rounds (about 1/4 cup)
4 tablespoons capers, rinsed
2 tablespoons coarsely chopped fresh flat-leaf parsley
freshly ground pepper to taste

Directions

Cover potatoes with water in a medium saucepan. Add 2 tablespoons salt. Bring to a boil; reduce heat, and simmer until tender, 11 to 15 minutes. Drain potatoes, reserving 1 tablespoon cooking water. Halve the potatoes; quarter them if they're large.
Make the vinaigrette: Whisk together vinegar, mustard, and reserved cooking water in a small bowl. Gradually add oil, whisking until emulsified. Transfer potatoes to a medium bowl, and drizzle with vinaigrette. Add shallots, cornichons, capers, parsley, remaining 1 1/2 teaspoons salt, and the pepper. Using a large spatula, gently stir to combine.

Serves 6

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Do you eat classic potato salad made with mayo or German potato salad made with mustard?

FitSugar — Wed, 04 Jul 2007 03:30:00 -0700

I often find it hard to choose between making a classic potato salad with mayo or making a mustard based German potato salad. The mayo based is like comfort food - it is so familiar. I also really enjoy the tang of the mustard based one and it contains a lot less fat and a bit less calories.

And you, I am curious which you prefer?

Thanksgiving Portion Primer

FitSugar — Fri, 20 Nov 2009 09:00:25 -0800

Few of us, if any, sit down to Thanksgiving dinner with a food scale in hand. Nevertheless, portion control on this day of feasting still matters. Using visual cues can certainly help keep your plate from turning into a pyramid of starch and fat.

Turkey: A serving of meat is three ounces and looks like a deck of cards.
Potatoes and stuffing: A typical serving size of a starch is 1/2 a cup. To keep from going overboard, visualize a tennis ball cut in half. Remember, carbs should only take up a quarter of your plate.
Veggies: A serving of veggies is similar to a rounded handful, but veggies should take up at least half of your plate. Load up on green beans, Brussels sprouts, and squash.
Salad: A cup of greens is considered a serving, so about the size of your hands cupped together.
Butter: A teaspoon of butter is about the size of the tip of your thumb.
Gravy: A tablespoon resembles the size of both a woman's thumbs.

Source: Flickr User walkering

Lessons From the White House Chef

FitSugar — Fri, 13 Nov 2009 09:00:07 -0800

Part of Michelle Obama's master plan to reform eating habits in this country includes the directive of a young chef named Sam Kass. Kass has been the Obamas' personal chef for several years now, and when the Obamas packed up and moved to the White House, he did too.

Kass, 29, plays more than cook at his current post: he is the first White House chef to have an actual desk in the East Wing and works alongside the rest of Ms. Obama's policy team with the title of "food initiative coordinator," meaning he's given the daunting task of getting the entire country to eat better.

To hear how Kass is trying to making the country healthier, read more.

How does one man do that in a country where the golden arches rule? In the latest editions of People and the Chicago Sun Times, Kass shares that moving past the obstacles won't be easy but "it's an unbelievable opportunity" that he couldn't turn his back on. In the last year, the chef has gotten closer to his goal by helping plant a garden on the White House lawn and educating children about the benefits of healthy eating. He's also discussing legislation with the Agriculture Department that would reform school lunch on a national level.

When it comes to feeding the first family, Kass and White House executive chef Cristeta Comerford serve up classic fare like burgers and tacos, but make healthy food swaps and use lean beef and low-sugar ketchup instead. As for dessert, it's a special treat served only on the weekends, and that order comes directly from Michelle herself.

Inspired by the Slow Food movement, Kass looks to the White House garden to inspire his menu, pushing forth the idea of eating local and by season. Right now, he's got his eyes on a bevy of sweet potato dishes and fresh salads, which should come in handy for the Obamas' first state dinner later this month.

Your Healthy Food Swaps

FitSugar — Tue, 10 Nov 2009 08:00:27 -0800

Since decadent foods like ice cream, baked treats, and fried foods tend to be high in the calorie department, it's good to have a few healthy food swap ideas up your sleeve. Here are some shared by fellow FitSugar readers.

"Avocado instead of mayo . . . sure it may have fat in it but it's healthy fat and tastes delicious. Hummus instead of cream in sauces and soups . . . adds a ton of flavor and protein." - mamasitamalita
"I use balsamic vinegar (not vinaigrette) on my salads without any oil. It gives the same powerful flavor kick but for a lot less calories." - laellavita
"Replace ranch dressing on my salad with cottage cheese." - genipher85

For more great ideas, keep reading

All You Can Eat - Recession Buster or Fat Maker?

FitSugar — Thu, 29 Oct 2009 03:00:15 -0700

Taybarns restaurant is introducing a new dining concept to the English - all you can eat. It's nothing we haven't seen in the United States. We have all-you-can-eat baked potato and pizza bars, endless breadsticks and salad, and the kind of buffets that would make Elvis weep if he was still kickin' it in Vegas.

The Taybarns message is clear: "Enjoy as much as you like, as many times as you like. All for one fixed price!" That fixed price gives you a 111-foot counter filled with pizza, Chinese food, carving stations, fry stations, desserts, and more. The English are going crazy for the buffet-style chain, and while neighboring restaurants continue to close, Taybarns is on the up.

During tough economic times, giving people the most bang for their buck seems like a smart business model, but at what cost? As reported by the BBC, not everyone likes Taybarns. They think the chain encourages unhealthy eating habits and will cause England's collective waistline to expand.

It's a common argument, and one that's been batting around in the US for some time. Is it the fault of (insert any fast food giant here), or does the responsibility fall on the individual? Does walking into Taybarns rob a human of their free will, and why isn't healthy food more accessible to the masses?

Healthy Dose Link Time

FitSugar — Mon, 05 Oct 2009 11:00:33 -0700

Cucumber tartines for a lowfat and fancy snack - Vitamin G
Three ways to run almost barefoot - Vital Juice
How Starbucks affects your waist - That's Fit
Katie Holmes runs in 769 Pink New Balance sneakers - Fit Celeb
Get physical with your man and make a tennis date - Fresh Fitness Tips
Make the most of your next sushi meal - Healthy Bites
Ten salads to avoid when dining out - Daily Spark
Don't fall prey to the couch potato syndrome this Autumn - Health

7 Food Safety Tips For the Fourth of July

FitSugar — Thu, 02 Jul 2009 14:35:18 -0700

Fourth of July is all fun and games - until someone gets food poisoning! OK, while that may not be your biggest concern this holiday, don't forget food safety when making salads and moving meat from the kitchen to the 'cue. Here are a few important rules to remember.

Clean your plates. If you transport raw meat to the grill on a platter, be sure to wash the platter before plating up the cooked meat or swap out a clean one.
Keep separate cutting boards. Don't use the same cutting board for raw meat that you do for other foods, and be sure to wash rigorously anything that comes into contact with the raw stuff.
Take the temperature. Use a meat thermometer to determine when you meat is cooked: the FDA recommends a temp of 160°F for ground beef and 165°F for poultry.

For tips regarding the nonmeat part of the meal, read more.

Wash the produce. Even if you're grilling the veggies, be sure to rinse them thoroughly and give potatoes and root veggies a scrub with a brush.
Opt for loose lettuce. Avoid potentially contaminated bagged produce and go for heads of lettuce instead. Better yet, discard the outermost layers before washing.
Mind the mayo. Don't leave mayonnaise-based salads like potato salad out for more than two hours or, if it's above 90°F, an hour.
Put it away. Refrigerate any leftovers within two hours of eating.

Speak Up: How Do You Avoid Overeating at Barbecues?

FitSugar — Thu, 23 Jul 2009 10:03:34 -0700

Hot dogs and hamburgers are comfort foods of Summer, and I'm sure by now you've eaten your fair share at all the barbecues you've been frequenting. Aside from those staples, grilled corn smothered in butter, potato salad, chips and dip, and cold beer are also favorites. With all this irresistible food, I'm wondering, what are some tips you can suggest to fellow FitSugar readers to help avoid overeating at the next BBQ?

5 Saltiest Meals, With a Side Order of Hypertension

FitSugar — Wed, 13 May 2009 09:00:00 -0700

Eating out is always a treat, but the problem with eating food someone else makes is that you have no idea how much sodium it's loaded with. 2,300 mg of salt (one teaspoon) is the recommended daily limit for healthy people, but if you have issues with high blood pressure, 1,500 mg is your limit. According to a study by the Center for Science in the Public Interest (CSPI), "Unsafe levels of sodium chloride, or salt, in chain restaurant meals increase one's chance of developing hypertension, heart attacks, strokes, and kidney disease." This nonprofit food safety and nutrition watchdog group wants to reveal five meals from popular restaurants that should get a ticket for their obscene sodium contents.

Red Lobster Admiral's Feast with Caesar salad, Lobster-topped mashed potato, cheddar bay biscuit, and a lemonade - 7,106 mg
Chili's Buffalo Chicken Fajitas complete with tortillas and condiments, and a Dr. Pepper - 6,916 mg
Chili's Honey-Chipotle Ribs with mashed potatoes and gravy, seasonal vegetables, and a Dr Pepper: 6,440 mg

To see the rest read more.

Olive Garden Tour of Italy (lasagna) with a breadstick, Garden Fresh salad with house dressing, and a Coca-Cola: 6,176 mg
Olive Garden Chicken Parmigiana with a breadstick, Garden Fresh salad with house dressing, and raspberry lemonade: 5,735 mg

They also list five kid's meals that have high sodium content. To see those foods, check out their website.