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Georgie's Potato Salad

by Georgie Yap, R.N.

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)


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.

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