Cranberry and Cucumber Potato Salad

A potato salad makeover that will keep this 4th of  July picnic food tradition alive, sans the calories.

have_a_happy_fourth_of_july_Disclosure: The Cranberry Institute has sent me research updates, cranberry tips, some seasonal recipes as well as dried cranberries. In exchange, I’m  sharing  this information with you.  I was not financially compensated to write this post. Opinions are my own.

When you’re at a picnic or bbq, do you try to keep a safe distance between yourself and the potato salad?  After all, nothing that tastes that good could be healthy, right? What if I told you, one serving of this potato salad has no more calories than an apple?  Today’s post includes the  recipe for this  summer classic  made  lighter and with a few unexpected ingredients.  It clocks in at only seventy calories and 3 grams of protein per serving. Nonfat Greek yogurt combined with reduced fat mayonnaise are swapped for regular mayonniase.  I love the flavorful twist of sweet of dried cranberries contrasted  with the heat of red hot pepper sauce!  Now don’t thank me, thank the Cranberry Institute; they  sent me this recipe to share with you. When it comes to dried cranberries, the total amount of sugar is equal to that of other dried fruits, like raisins or dried cherries. One-quarter of a cup of dried cranberries is equal to 1/2 cup fruit, according to My Plate.  Enjoy, and please have a happy and safe Fourth of July!

Nutrition Information Per Serving: Calories 70, Calories from Fat 10, Saturated Fat 0g, Trans Fat 0g, Total Fat 1g, Cholesterol 0mg, Sodium 70mg, Total Carbohydrate 14g, Sugars 6g, Dietary Fiber 1g, Protein 3g, Vitamin A 2%, Vitamin C 8%, Calcium 4%, Iron 2%

Cranberry & Cucumber Potato Salad

by Diane Boyd

Ingredients (serves 6)

  • 8 oz. small red or yellow-skinned potatoes
  • 1/2 cup nonfat plain Greek style yogurt
  • 2 Tablespoons reduced fat mayonnaise
  • 1 Tablespoon white balsamic or cider vinegar
  • 1/2 teaspoon hot red pepper sauce
  • 1/3 cup dried cranberries
  • 1 cup diced seedless cucumber
  • 1/4 cup thinnly sliced scallions

Instructions

1. Wash potatoes and boil with skin on for 15-20 minutes or until almost tender. Remove from heat and drain. Cool. Cut into cubes and set aside.

2. In a bowl, whisk together yogurt, mayonnaise, vinegar and pepper sauce. Stir in cranberries and let sit 20 minutes to soften cranberries slightly.

3. Stir in potatoes, cucumber and sacllions into yogurt-cranberry mixture and toss to coat. Ajust seasonings as needed. Cover and refrigerate at least one hour before serving.

Mix it up! Switch out cucumber for diced apple or pear, or try it garnished with chopped, toasted pecans or walnuts.

 

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Broccoli Round-Up

Broccoli is a chameleon. On the weekend, when I served this delicious broccoli slaw…

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my husband asked me twice, “Are you sure this is broccoli?”

Yes! (Recipe at bottom of post). This cruciferous vegetable  is wildly versatile and it’s showing up to the table in everything from soups to calzones. Today I thought it would be fun to celebrate this adaptable veggie  with a round-up of trendy recipes from some of the best food bloggers I know.PicMonkey CollageB

Jessica Levinson, MS, RD, CDN of Nutritioulicious starts us off with her  Broccoli Radish Salad. She uses roasted broccoli keeping it recognizable in this summer side.    Broccoli-Radish-Salad-e1434557380947Lisa Samuel of NourishRDs also shares a recipe using roasted broccoli, but  this time it comes to the table on toast, in her Roasted Broccoli & Red Pepper Cheese Toast.cheese-2Btoast

My friend the Spicy RD, aka EA is sharing Miso Broccoli Quinoa from the Little Book of Thin. The broccoli, again,  is recognizable, but have you ever had this  unique combination of ingredients Miso + Broccoli + Quinoa ?Miso-Broccoli-Quinoa-Salad-2Lisa Samuel, RD  of NourishRDs shares another  recipe she created with the idea of making local foods affordable and  focusing on reducing food waste. In her resulting outstanding recipe for Broccoli Stalk Salsa Verde, the broccoli isn’t recognizable ..Broccoli-Stalk-1024x681Keeping broccoli incognito, Liz Weiss, of Meal Makeover Moms whips up this Creamy Broccoli Soup Makeover.  In  Liz’s words,  soup in summer is A-OK especially when made with vibrant green veggies and herbs, like this one.18549394530_7d06ece3a7_bBroccoli remains undercover in Deanna Segrave Daly, RD’s Broccoli Carrot Raisin Slaw Broccoli-Carrot-Raisin-Slaw-Teaspoonofspice.com_and it assumes a false identity in her Broccoli Ricotta Calzones.Broccoli-Ricotta-Calzones-FG1-1What’s your favorite way to eat broccoli? Here’s a recipe for one of mine ..

 

Skinny Slaw with Broccoli

by Diane Boyd

Prep Time: 15-30 minutes

Ingredients (serves 8)

  • stalks from a large bunch of broccoli or 1 12 oz bag shredded broccoli slaw
  • 1/2 cup chopped red onion
  • 2 tablespoons julienne sliced carrots
  • 1/2 cup roughly chopped radicchio
  • 1/4 cup non fat Greek yogurt
  • 1/4 cup reduced calorie mayonnaise
  • 3 tablespoons cider vinegar
  • 2 teaspoons sugar
  • 1/2 teaspoon sea salt
  • freshly ground pepper

Instructions

1. Cut broccoli stalks into julienne slices with a julienne vegetable peeler.

2. In a medium bowl combine julienne broccoli, julienne carrots, red onion and radicchio. Set aside.

3. Whisk together Greek yogurt, mayonnaise, vinegar, sugar , salt and pepper. Pour over vegetable mixture. Chill until ready to serve.

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Berry Good Salad

Fresh blackberries and fresh blueberries from The Produce Box made my twelve o’clock  salad doubly delicious.photo-284Disclosure: I have received a Produce Box free of charge and  I was not expected  to write this post. I was not financially compensated for my time.  Opinions are my own.

I was so excited to receive my goodies from the Produce box today I literally  met Robyn, the area manager, at the curb.   I wasted no time digging into this harvest box..

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and putting together a berry good salad.

IMG_2019Enjoying NC farm fresh produce is easy,  convenient and delicious. Join me by enrolling here  and following the recipe I’m sharing below to add some berry goodness to your summer meals.


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berry good salad with grilled chicken

serves 1

by Diane Boyd

Prep Time: 10 minutes

Ingredients (serves 1)

  • 1 -3oz boneless skinless chicken breast grilled and seasoned with a red pepper rub (I used Kickin’ Chicken by Weber)
  • 2 cups loosely pack salad greens
  • 1/4 cup blueberries
  • 6 blackberries

for the vinaigrette

  • 1 T pomegranate juice
  • 1 T white balsamic vinegar
  • 1 tablespoon olive oil
  • 1 /4 teaspoon salt
  • 1 teaspoon honey

Instructions

1. Combine ingredients for the dressing in a small prep bowl and set aside.

2. Arrange salad greens on a plate. Top with grilled chicken breast.  Sprinkle berries around the greens. Drizzle with vinaigrette. Enjoy!

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Grilled Cheeseburger Pizza Pie

IMG_GrilledCheesburgerPizzaPieWhat crosses your mind when you hear the word pie? I think happy thoughts… like the first time I had strawberry pie ..and have nostoligic memories like running home from elementary school trying to beat my brother to the last piece of Mom’s lemon meringue pie. When I learned that June’s Recipe Redux challenge was all about pie, I had visions of rolling out a pie shell, cutting up summer ripe fruit and baking. Then, my daughter got involved…  in a good kinda way. She was paging through the May issue of Cooking Light,  and when her eye’s met the image of their cheeseburger pizza, I knew that was my next meal.

Today’s post is that meal: a redux of CL‘s cheeseburger pizza. Before I made any changes, this pizza was already was what I consider a good bet for a healthy pizza. My changes, made mimimal impact on overall nutrition, but here they are:

1. Special sauce done Cooking Light‘s way = mayo + ketchup, gets revamped to Greek yogurt +sundried tomatoes + garlic (this was epic so plan on seeing it again).

2. Baking gets scraped for grilling (’cause your grill is the perfect pizza oven so we might as well  take advantage of summer and do it outside!)

 Please visit the links at the bottom of this post for more ways to pie it forward.

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Grilled Cheeseburger Pizza Pie

makes 8 slices

by Diane Boyd

Ingredients

  • 4 Tablespoons sun dried tomatoes
  • 1 clove garlic
  • sea salt and pepper to taste
  • 1/2 cup + 1 T plain, non fat Greek yogurt
  • 4 ounces 90 % lean ground beef
  • 1/2 cup chopped red onion
  • 1 10oz prepared thin whole wheat pizza crust (such as Boboli)
  • 2 ounce part-skim mozzarella cheese, shredded(about 1/2 cup)
  • 1 ounce Cabot Sharp Light Cheddar ( about 1/4 cup)
  • 1 tomato, thinnly sliced
  • 10 dill pickle chips
  • freshly ground pepper

Instructions

1. Pre-heat grill.

2. Add beef and onion to a non-stick skillet over medium-high heat. Cook 3 minutes or until beef is browned. Remove from heat.

3. Place sun dried tomatoes, and garlic in a small food processor or blender and process until tomatoes are in tiny pieces. Transfer to a small bowl and stir in Greek yogurt. Season to taste with salt and pepper. Place pizza crust in a perforated round pizza pan. Spread tomato/yogurt mixture over crust leaving a 1/2 inch border.

4. Spread beef over tomato/yogurt mixture. Sprinkle cheese over beef. Top evenly with tomato slices and pickles; sprinkle with freshly ground pepper.

5. Place pizza in the center of grill  and put the lid on. Grill 3 to 5 minutes minutes or until toppings are hot and cheese is melted, but be careful not to char crust. Use your sense of smell while grilling and if it smells like the pizza is burning, turn the heat down. When the edges of the pizza are crisp and the cheese is melted, carefully remove pizza from grill.  Cut into 8 wedges and serve immediately.

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Beat the Heat with Your Produce Box

Organic blueberries from The Produce Box combined with garden fresh mint and sparkling water is one of my strategies for beating the heat. photo-278Disclosure: I have received a Produce Box free of charge and  I was not expected  to write this post. I was not financially compensated for my time.  Opinions are my own.

How are you surviving the scorching June temperatures? My strategy includes getting out extra early for a run, wearing an updo, drinking lots of cold water beverages and doing less cooking. This week’s produce box, delivered to my doorstep on Thursday, has been the perfect accoutrement to my heat beating strategy.  Here’s a pic of my garden box delivered from The Produce Box:

photo-277 The first thing I do when I get my box is review the storage tips (included in every box) and note which items  are the most perishable. This way I can prioritize the order I use my produce, so nothing gets wasted and everything gets eaten when flavor is at its peak.

The storage tips included in my box suggested corn is best eaten right away, so I steamed  3 ears last night and served them along with my  Tuna Salad with Citrus Herb Vinaigrette. BTW, this corn was down right delicious!

Did you notice that beautiful fennel in my box?   I cut  into it this morning; the bulb got sliced for eating raw (my family loves it this way), the fronds will go into salads, and the stalks will get used in a stock.

Broccoli is my daughter’s favorite vegetable. There are soooo many ways my family enjoys this vegetable, but because I’m cutting back on cooking,  I’ll  simply blanch the flowerets and add them to a tossed salad, along with the cherry tomatoes, croutons and a mustard vinaigrette. The stalks will get used in a broccoli slaw. YUM!

Blueberries are a great fruit for hot summer days because they freeze well and are smoothie friendly. I’m also going to use my organic blueberries for a  low sugar thirst quencher.  Here’s how you can do it: add 1/4 cup of  organic blueberries and a few springs of mint to a liter bottle of sparkling water. Seal it up and refrigerate for 24 hours.

The zucchini looks so marvelous and if it wasn’t so hot I’d  be making a zucchini bread .  Instead, I think I’ll use mine in a salad by using a julienne peeler to make zucchini noodles, aka zoodles. You can also use a regular peeler and make ribbons. A great low carb alternative to pasta.

Join me in meal planning around your Produce Box and using some of my heat beating tips with summer produce! Don’t forget to enroll (NC residents only) .

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