Written & Medically reviewed by 
Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

Potato salad with feta dressing

It is a nutritious salad prepared in Mediterranean style.

Cooking time: 22 min

Serving: 4 people

Ingredients:

 10 Red Potatoes

⅓ cup black olives

⅓ cup Feta Cheese [preferably Bulgarean]

¼ cup Fresh mint

¼ cup cilantro

Dressing

1/2 cup mayonnaise

 1/2 cup Greek yogurt or sour cream

 5 oz Feta cheese — crumbled

 2-3 tbsp milk to thin the dressing

 1/2 garlic clove — pressed

 1/4 tsp oregano

 1/4 tsp salt

 1/4 tsp black pepper

Preparation

Step1 

Wash and scrub 10 red potatoes. The potatoes may be boiled whole. Add a pinch of salt to the water and bring to a boil. Once the water is boiling reduce flame. Boil and cook uncovered until the potatoes are fork-tender. [ cooking time 12-15m.)

Once the potatoes are tender place them in a strainer and drain all the water. Wait for them to cool to the touch and cut them into cubes.

Add black olives slices, chopped mint and cilantro leaves into the salad bowl with potato cubes.

Step 2

Dressing making:

Stir all the dressing ingredients [mentioned in the list  above] together in a bowl, press the feta cheese to crumble .Stir until completely combined, using a fork or small whisk if you want a creamy consistency.

Step 3

Combine  the dressing made already with other salad ingredients – cooked potato cubes[ only after cooling the boiled potatoes],black olives ,mint ,cilantro leaves ,Crumbled feta cheese etc. Stir well.now salad is ready to serve.[You may add halved boiled eggs to the salad if you need more nutritious salad].

This one is a Mediterranean style potato salad  for a healthy living.

Health benefits

   Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids which are antioxidants and prevent oxidative damage to cells.Potatoes are a good source of fiber and vitamin C. fibers help digestive health as well as cardiovascular health. It can reduce bad cholesterol[LDL] and help maintain blood sugar levels.Baked potato skin is a great source of potassium and magnesium which supports bone and heart health.

 Cilantro or coriander leaves have anti-inflammatory, anti- cancer, antihypertensive potential. It has protective effect against breast cancer and prostate cancer. It also reduces sun damage in the skin. 

Mint is a remedy for a range of gastrointestinal conditions, including indigestion, IBS, stomach pain in children, and feelings of sickness after surgery. 

 Black olives contain oleic acid, a type of monounsaturated fatty acid. It is the main component of olive oil. Oleic acid is linked to several health benefits, including decreased inflammation and a reduced risk of heart disease. It may even help fight cancer.It also contains copper,calcium and sodium. Black olives are rich sources of antioxidant  ,particularly vitamin E.

Greek yogurt, also called “strained yogurt” or “yogurt cheese" which is the yogurt strained to remove the whey portion, resulting in a thicker consistency than unstrained yogurt while preserving yogurt’s distinctive, sour taste. Some calcium is removed from Greek yogurt during the straining process and later fortified commercially.

It  is a source of protein ,calcium ,phosphorus ,B vitamins – riboflavin and B12.

Yogurt is also a good probiotic . 

Feta cheese is a soft, whitish cheese commonly made from the milk of sheep and goats.it is an excellent source of calcium and protein, it also contains high amounts of sodium and saturated fat. Feta is lower in fat in comparison with many other cheeses, however, and is advised to eat only in moderation.

References

1.    https://www.hsph.harvard.edu/nutritionsource/food-features/yogurt/

2.    https://www.webmd.com/diet/feta-cheese-is-it-good-for-you

3.    https://www.medicalnewstoday.com/articles/275944

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