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| Super Sweet Potato Salad |
by Janice Bissex and Liz WeissTomiko, a mom of two, sent us her family's favorite recipe for zesty potato salad. The recipe called for potatoes, onions, green peppers, tomatoes, and fat free mayonnaise. While we have nothing against white potatoes, we couldn't resist switching to more nutrient-dense sweet potatoes and tossing in some zest of our own with chopped apples, pecans, and dried cranberries. For a final zing, we created a sensational dressing with canola oil and flax oil, both rich in heart-healthy omega-3 fat. For the Salad: 3 pounds sweet potatoes (3 to 4 potatoes), peeled, sliced into 1/2-inch-thick rounds, and then quartered 1 large Granny Smith apple, cut into 1/2-inch cubes 1 cup pecans, toasted and coarsely chopped 1/2 cup dried cranberries 1 cup mini marshmallows, optional For the Dressing: 3 tablespoons apple cider vinegar or red wine vinegar 2 tablespoons orange juice 2 tablespoons maple syrup 1 teaspoon Dijon mustard 3/4 teaspoon salt 1/2 teaspoon cinnamon 3 tablespoons canola oil 1 tablespoon flax oil Place the sweet potatoes in a large saucepan. Add enough water to cover. Cover the saucepan and bring the water to a boil. Reduce the heat and cook, covered, at a low boil until tender, about 10 minutes. Drain, transfer to a large bowl and cool, 5 to 10 minutes. While the sweet potatoes are cooling, make the dressing by whisking together the vinegar, orange juice, maple syrup, mustard, salt, and cinnamon in a bowl. Slowly whisk in the canola oil and flax oil until well blended. Set aside. To assemble the salad, add the apple, pecans, and cranberries to the sweet potatoes. Drizzle the dressing over the sweet potato mixture and toss gently. Stir in the marshmallows as desired. Serve warm or chilled. Makes 10 servings. Nutrition Information per serving: 250 Calories, 14g Total Fat, 1g Saturated Fat, 1.3g Omega-3 Fat, 210mg Sodium, 31g Carbohydrates, 4g Fiber, 3g Protein, 330% Vitamin A, 30% Vitamin C |
About the Author:Janice Bissex and Liz Weiss are the Meal Makeover Moms. As dietitians and authors of The Moms' Guide to Meal Makeovers, it is their mission to help fellow parents make easy and delicious improvements to the family diet. Their "makeover" recipes are kid tested and mom approved! Be sure to visit www.MealMakeoverMoms.com and sign up for their free online Moms' Club. |
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Let's Get Cooking!
