Georgie's Potato Salad
| 3 medium red
potatoes |
3 tbsp
Vegenaise |
| 1/4 onion, chopped
fine |
1 tsp Dijon
mustard |
| 1/4 carrot,
grated |
lemon pepper, salt to
taste |
| 1 celery stalk,
diced |
1 bunch parsley or
cilantro, chopped |
| 1 kosher dill pickle,
chopped fine* |
1 cup cooked green
peas |
| 1 level tsp Red Star
T6635+ nutritional yeast** |
|
Boil potatoes, drain, rinse with cold water,
dice when cool. Thoroughly mix Vegenaise with the nutritional yeast,
add onion, carrot, pickle, lemon pepper, peas, and potatoes. Mix
gently. Garnish with parsley. Serves two.
*Cascadian Farm
Genuine Kosher Dill Pickles contain no alum or
benzoate.
**Red Star T6635+ nutritional yeast is a good
source of vitamin B12 and other B vitamins.
"***"Vegenaise is
a mayonaise with no eggs, dairy, honey, or preservatives, only soy
protein and grapeseed oil.
All available at Down to Earth
Health Food Store at King St. and University (and other health food
stores)
NUTRIENT
ANALYSIS
by William Harris, M.D.
Total
Calories in recipe: 525.
| % of Calories from:
|
Recommended
Daily Allowance |
Potato
salad |
| Carbohydrate |
60%-80% |
64 |
| Fat |
10%-30% |
26 |
| Protein |
10%-20% |
10 |
|
|
|
| Satiety Index (Wt./Cal
Ratio) |
>1 |
1.3 |
|
|
|
| Nutrient |
RDA |
% of
(RDA/Calorie) |
| Calcium (Mg) |
800 |
103% |
| Cholesterol (mg)
|
<300 |
0 |
| Fiber (gm) |
22 |
244% |
| Folate (ug) |
400 |
611% |
| Iron (mg) |
18 |
256% |
| Magnesium (mg)
|
350 |
207% |
| Potassium (mg)
|
2000 |
421% |
| Phosphorus (mg)
|
1200 |
159% |
| Riboflavin (mg)
|
1.6 |
991% |
| Thiamin (mg) |
1.4 |
1269% |
| Vitamin A (RE)
|
1000 |
408% |
| Vitamin B12 (ug)
|
3 |
490% |
| Vitamin B6 (mg)
|
2.2 |
1018% |
| Vitamin E (mg)
|
10 |
577% |
| Vitamin C (mg)
|
60 |
1096% |
| Zinc (mg) |
15 |
100% |
Since this recipe meets 100% or more of the
RDA of each nutrient for each Calorie consumed it is a completely
balanced food.
|
|
