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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)
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.
