Crunchy Sweet Potato Salad

By Barbara Day, M.S., R.D., C.N.

Sweet potatoes are one of my favorite vegetables! Try this recipe instead of the traditional potato salad recipe this summer. But you don’t have to just make the sweet potato salad in the summer. Sweet potatoes are year round vegetables. Great source of nutrients and dietary fiber, too.

Nutritional Information Per Serving: 163 calories, 5 grams protein, <1 grams of fat, 36 grams of CHO, 5 grams of fiber, 95 mg sodium.

Preparation Time:  10 minutes Cook Time: 1 hour Cool Time: 1 hour

Serves:  8

Ingredients

  • 3 lbs sweet potatoes*
  • Salt and freshly ground pepper to taste
  • 1 green pepper, seeded & chopped
  • 2 celery stalks, chopped
  • Chopped canned chilies to taste (optional)
  • 1 ½ cups nonfat plain yogurt
  • 2 tbsp fresh cilantro, minced
  • 2 tbsp shallots, minced
  • 1 tbsp fresh lime juice

Instructions

Preheat oven to 400 degrees. Scrub sweet potatoes and piece all over with fork. Bake until soft, about 1 hour. While potatoes are baking, prepare dressing. Make dressing by mixing together yogurt, cilantro, shallots and lime juice. Add salt to taste. Chill at least an hour at least an hour before adding over sweet potatoes. When sweet potatoes are baked, cool, peel and cut in ½-inch cubes.  Place in a large bowl and mix in salt & pepper to taste. Mix sweet potatoes with bell pepper, celery and chilies. Mix yogurt dressing into sweet potato salad. Serve chilled.

*Can use frozen cooked sweet potato, not canned sweet potatoes.

You can also add ¼ cup of chopped walnuts or pecans to add additional crunch if you want but it will increase the calories and fat as well.

Shopping List

  • 3 lbs sweet potatoes
  • Salt and freshly ground pepper to taste
  • 1 green pepper, seeded & chopped
  • 2 celery stalks, chopped
  • 1 ½ cups nonfat plain yogurt
  • 2 tbsp fresh cilantro, minced
  • 2 tbsp shallots, minced
  • 1 tbsp fresh lime juice

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.    

 

Leave a Reply

Your email address will not be published. Required fields are marked *