• Brittany Sparks

Healthy Sweet Potato Salad with Greek Yogurt


Just in time for summer, this healthy Sweet Potato Salad will make a great side dish for your next summer meal. It has the creamy texture of a classic potato salad with a little crunch from onions and sunflower seeds. By using nonfat Greek yogurt instead of mayo this recipe is lighter in calories and fat. Brighten up your summer table with this easy Sweet Potato Salad!

Fresh or frozen peas will work in this recipe. Simply defrost or heat in the microwave for a minute if using frozen peas. Fresh peas will need to be boiled for about a minute prior to use. The green peas help give this salad a pop of color and freshness. Peas are a great source of thiamin, riboflavin, niacin, vitamin C, iron, magnesium and zinc. Did you know that just 1 cup of peas will supply about a quarter of a days’ worth of folate?

Sweet potatoes are the star of this dish. I find they provide a great flavor to this potato salad and rank up the nutritional value. Simply roast or steam them prior to using, see recipe below for cooking instructions. Sweet potatoes are a good source of: vitamin B6, vitamin C, iron, potassium, vitamin E and beta carotene. Usually 1 medium sweet potato will supply a day’s worth of beta carotene. The darker the color of the potato flesh the higher the beta carotene content will be.

A salad for better eye health anyone? This salad is a good source of some of the nutrients shown to help with macular degeneration and cataracts. Macular degeneration is the leading cause of blindness in those aged 65 and older and cataracts are common in up to 50% of Americans aged 65 and older. A diet that is rich in lutein, zeaxanthin, zinc, and an array of fruits and vegetables has been shown to be beneficial in reducing the occurrence and progression of macular degeneration. Beta carotene, selenium, resveratrol, and vitamins C & E have been shown to be beneficial in delaying the development of cataracts.

In this salad the egg yolks supply lutein and zeaxanthin. The peas provide lutein and vitamin C. Sweet potatoes are an excellent source of beta carotene and vitamin E and the sunflower seeds are a good source of zinc, selenium and vitamin E.

This salad will last about 3 to 5 days in the refrigerator. I would recommend adding the sunflower seeds just before serving to keep their crunch.

This sweet potato salad recipe is a great alternative and healthy rendition to the classic potato salad. Try it at your next party, barbecue or potluck.

Healthy Sweet Potato Salad with Greek Yogurt

Author: Brittany Sparks

Makes: 12 (1/2 cup) Servings

Prep Time: 10 min

Cook Time: 25 min

Total Time: 35 min

Ingredients

  • 6 Cups, Peeled & Diced Sweet Potatoes (~4 medium)

  • 1 Tbsp Olive Oil

  • 3 Hard Boiled Eggs, Chopped

  • 1 Cup Green Peas

  • ¼ Cup Red Onion, Diced

  • 1 Tbsp Sunflower Seeds

Dressing

  • 1/3 Cup Plain Non-Fat Greek Yogurt

  • 1 Tsp Dijon Mustard

  • 1 Tbsp White or Apple Cider Vinegar

  • 1 Tsp Fresh Dill, Chopped

  • ¼ Tsp Salt

  • ¼ Tsp Pepper

Directions

  1. Roast or steam the sweet potatoes to cook. To roast, preheat the oven to 400 degrees and line a baking sheet with aluminum foil. Peel and chop the potatoes into ½ inch cubes. Toss with the olive oil and place on the baking sheet. Bake for about 25 minutes or until tender. To steam peel and chop the potatoes and place in a steamer basket. Cover and steam for about 15 minutes or until fork tender. Allow the potatoes to cool.

  2. In a large bowl add the cooked potatoes, chopped egg, peas, red onion and mix together.

  3. To make the dressing place all the ingredients in a small bowl and mix well with a spoon until blended.

  4. Pour the dressing over the potato mixture. Stir to combine.

  5. Top with the sunflower seeds right before serving. Best served chilled.

Nutrition Facts

Serving Size (1/2 cup):

Calories 107, Total Fat 2.8 g, Monounsaturated Fat 1.4 g, Saturated Fat 0.6 g, Polyunsaturated Fat 0.7 g, Sodium 111 mg, Total Carbohydrate 16.4 g, Dietary Fiber 2.9 g, Protein 4.3 g, Potassium 304 mg, Phosphorous 93 mg, 9,614 IU Vitamin A, 42 mg Calcium


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