With the weather feeling like summer why not indulge in some delicious summer recipes? The Saratoga Farmers’ Market at High Rock Park is a great place to pick up the ingredients you need to make the perfect backyard barbeque.
This week’s recipe, Lemon-Arugula Potato Salad, is a great addition to your cookout menu. This dish is a light and refreshing take on your average potato salad. I like it because it uses olive oil, which is a healthy unsaturated fat, instead of mayonnaise. Also, arugula, a spicy green, gives this recipe an added kick. A few farmers at the market have arugula, including Kilpatrick Family Farm with their arugula micro greens.
Did you know that potatoes are a known antioxidant due to their rich source of vitamin C and potassium? One medium potato provides 45% of the recommended daily value of vitamin C, and 18% of the recommended daily value of potassium. Antioxidants help fight cancer causing agents, known as free radicals. Eating foods with antioxidants can reduce your risk for certain types of cancer and chronic diseases. There is also about 3g of fiber in one medium potato. Fiber is great because it helps to keep you feeling fuller, longer.
When buying potatoes look for smooth, firm-textured, and bruise free potatoes. Store potatoes in a cool, well vented place such as a pantry. Do not wash potatoes before storing, since dampness promotes early spoilage.
Try the following recipe for a healthy alternative to your traditional potato salad.
Lemon-Arugula Potato Salad
Ingredients marked with an asterisk (*) are available at the Saratoga Farmer’s Market
2 pounds potatoes, peeled and cut into 1-inch pieces*
2 ½ tablespoons extra-virgin olive oil, divided
½ cup finely chopped shallots
½ tablespoons apple cider vinegar
2 teaspoons mustard
1 teaspoon grated lemon rind
1 teaspoon fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 ½ cups loosely packed arugula*
Place potato pieces in a medium saucepan and cover with cold water to 2 inches above potatoes. Bring to a boil over medium-high heat. Reduce heat to medium, and gently simmer for 10 minutes or until potatoes are tender. Drain potatoes.
Heat ½ tablespoon of oil in a small skillet over medium-high heat. Add shallots to pan and sauté 3 minutes or until lightly browned, stirring occasionally. Remove from heat. Combine shallots, vinegar, mustard, lemon rind, lemon juice, salt, and black pepper in a small bowl; stirring well with a whisk. Gradually add remaining 2 tablespoons oil, stirring constantly with a whisk until combined. Drizzle dressing over warm potatoes and toss gently to coat. Cool potato and shallot mixture completely.
Add arugula to potato mixture and toss gently. Serve salad immediately. Makes 6 servings.
Nutrition per Serving: 155 calories, 5g fat, 23g carbohydrate, 3g protein, 2g fiber, 173mg sodium.
For more information about food and nutrition, contact Diane Whitten at Cornell Cooperative Extension, dwhitten@cornell.edu, 885-8995. Watch for her recipe column each Wednesday in The Saratogian.
