Cranberry and Cucumber Potato Salad

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

Cranberry and Cucumber Potato SaladDisclosure: 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!

 

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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The Complex Cranberry + Cranberry & Cilantro Quinoa Salad

Cranberries are rich in polyphenolic compounds (i.e. flavonoids) and they taste terrific anytime of year! 

Cranberry & Cilantro Quinoa Salad

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.

Cranberries. What’s the first thing that crosses your mind? For me it’s urinary tract infections (UTI’s). (Pardon my honesty). I personally like cranberries for this reason and  I can cite several studies that indicate their ability to lower the recurrence of UTIs.  The active ingredients in cranberries, proanthocyanidins or  A-type PACs  interfer with bacterial adhesion in the urinary tract. In other words, if the bacteria cannot stick to the urinary tract, they will not grow and cause infection.

However, my husband is quick to point out the other side,  there are a number of studies finding null results between the tart berry and prevention of urinary tract infections.

Truth is, understanding how cranberry exerts its health effects is evolving. Although  the majority of  over 350 research and review articles published about cranberry have focused on the berry’s effect on urinary tract health,  emerging science shows cranberry may have some other possible benefits including:   cardiovascular health, reducing oral diseases including  cavities and gum disease, and gastrointestinal health.

About now you’re asking, how much?… Cranberry juice?.. Sauce?…  Or dried cranberries? Here’s the  caveat:  No one can recommend exact form, dose, or duration of cranberry consumption.  Why then do I advocate consumption of this tiny tart fruit for health benefits?  I have learned to accept the limitations of science. I understand that reference intake values of pythochemcials have not been established, but there is growing concensus that they possibly contribute to promoting health and reducing the risk of disease. Berry fruit, including cranberries,  provide a rich source of phenolic acids and flavonoids that are associated with health benefits. My recommendation is to  choose a broad array of fruits, including berry fruits, to increase intake of these bioactive compounds along with a balanced diet.

That said, I love this fresh, gluten free, vegan salad for spring and summer from the Cranberry Marketing Committee that exemplifies my support for cranberries as part of a healthy diet. Make it for your next pool party, picnic or backyard bbq!

What’s your favorite way to eat cranberries?

Cranberry & Cilantro Quinoa Salad

Cranberry & Cilantro Quinoa Salad

adapted from the Cranberry Marketing Committee

Ingredients (serves 8)

  • 1 1/4 cups water
  • pinch of salt
  • 1 cup quinoa, rinsed
  • 1 cup dried cranberries
  • 1/2 cup minced carrots
  • 1/2 cup chopped red bell pepper
  • 1/2 cup chopped yellow bell pepper
  • 3 Tablespoons finely chopped red onion
  • 3 Tablespoons minced fresh cilantro
  • 3 Tablespoons fresh lime juice
  • 1 Tablespoon vegetable oil
  • 1/4 teaspoon salt
  • Pinch of ground red pepper

Instructions

1. Toast quinoa in a  skillet over medium high heat stirring frequently until quinoa is fragrant and make a continuous popping sound (about 5- 7 minutes).

2. In a small saucepan, bring water and pinch of salt to a boil over high heat; stir in toasted quinoa, reduce heat and bring to a low simmer. Cover pot and cook until all liquid is absorbed (about 15 minutes).

2. Remove from heat and transfer to a medium bowl. Cool to room temperature. Cover and refrigerate until ready to use.

3. To the bowl of quinoa, stir in cranberries, carrots, red and yellow peppers, red onion and cilantro until mixed.

4. In a small bowl, mix together lime juice, oil, salt and ground red pepper and pour over quinoa-cranberry mixture; toss to coat evenly. Cover and refrigerate at least 2 hours before serving. Does not have to be served cold.

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Nutrition Information Per Serving: Calories 150, Calories from Fat 30, Saturated Fat 0g, Trans Fat 0g, Total Fat 3.5g, Cholesterol 0mg, Sodium 115mg, Total Carbohydrate 29g, Sugars 11g, Dietary Fiber 3g, Protein 3g, Vitamin A 40%, Vitamin C 45%, Calcium 2%, Iron 6%

The above recipe has a Southwestern twist, but by swappping out a few basic ingredients you can take cranberries global:
Asian: Swap out red onion, cilantro and lime juice, for scallions, ginger and soy sauce.

Greek: Swap out carrots, cilantro and lime juice for tomatoes, olives and chickpeas. Make it even better- add feta!

Indian: Swap out carrots, peppers, cilantro and lime juice for winter squash, sweet potatoes, pecans and curry paste. Add an extra kick with cayenne pepper!

American: Swap out peppers, cilantro and lime juice, for celery, turkey breast and thyme. Who knows, this could become your new favorite Thanksgiving leftovers recipe.

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