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Author:

Kevin Curry

Sweet Potato Salad

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If you’re grilling out this summer or just looking for a side dish for your weekly meal prep, try this “lighter” taste of the South! This Sweet Potato Salad will have your guests going for seconds while also feeding your body (and hard earned muscles) in a much more nutritious way than the traditional version.

To reduce calories, we’re swapping regular mayo with lite safflower mayo, which has less saturated fat, as well as adding Greek yogurt so you get a creamy boost of protein as well.

One of my favorite healthy dishes during the summer are the different types of salads. Today’s salad recipe is sweet potato salad with red bell pepper, celery and onions.

You can make roasted sweet potatoes, but I will boil them now. First, cook sweet potatoes, boil them for at least 12 minutes. Strain the potatoes and let them cool down.

In a bowl, mix together safflower mayo, 2% greek yogurt, dijon mustard, smoked paprika, cumin, fresh orange juice, fresh rosemary and turmeric. Season to taste with sea salt and pepper or any other spices if you want to make it your own.

In a large separated bowl, add chopped sweet potato, veggies and top with the previously made sauce. Gently fold all the ingredients together.

Place at the fridge for at least 30 minutes before serving so all the flavors come together.

Serve, garnish and enjoy! That’s it! It simple and delicious. Also, this salad is a great combo with any source of protein. It’s great with chicken, pork or fish.

Approximate macros for 1 of 6 servings are only 208 calories, low in fat and sugars.

Don’t forget to share with us how it went for you. Comment below if you have your own sweet potato salad recipe.

Have a good day, fit foodies!

Show full recipe

Sweet Potato Salad

Ingredients

* Optional Substitution Note
  • 3 large sweet potatoes (~900g)
  • 1 red bell pepper (diced)
  • 2 celery stalks (chopped)
  • 1/2 medium red onion (diced)
  • Sauce:
    • 1/4 cup safflower mayo
    • 2 heaping tablespoons 2% greek yogurt
    • 1 tablespoon dijon mustard
    • 1 teaspoon smoked paprika
    • pinches of cumin (to taste)
    • fresh orange juice (squeeze juice from a half an orange)
    • 1 teaspoon fresh rosemary (optional)
    • pinch of turmeric (optional)
    • sea salt & pepper to taste
  • Garnish:
    • fresh chopped green onion
    • 1/2  cup goat cheese crumble (or just to taste)

Steps

Step 1

Peel the sweet potatoes, then boil them until tender, about 12-15 minutes. Strain the potatoes and let them cool down to just about room temperature (can be warmer).

Step 2

In a bowl, mix together the ingredients for the sauce and season to taste with sea salt & pepper (or other spices if you want to make it your own).

Step 3

Chop the sweet potato into chunks.

Step 4

In a large bowl, add the sweet potato and chopped veggies and top with the sauce. Gently fold the ingredients together using a spatula.

Step 5

Serve warm or chilled.  I recommend covering the salad and placing it the fridge for at least 30 minutes before serving so all the flavors come together.

Approximate macros for 1 of 6 servings

Sweet Potato Salad

Kevin Curry



Category
Calories 208
  • 3 large sweet potatoes (~900g)
  • 1 red bell pepper (diced)
  • 2 celery stalks (chopped)
  • 1/2 medium red onion (diced)
  • Sauce:
    • 1/4 cup safflower mayo
    • 2 heaping tablespoons 2% greek yogurt
    • 1 tablespoon dijon mustard
    • 1 teaspoon smoked paprika
    • pinches of cumin (to taste)
    • fresh orange juice (squeeze juice from a half an orange)
    • 1 teaspoon fresh rosemary (optional)
    • pinch of turmeric (optional)
    • sea salt & pepper to taste
  • Garnish:
    • fresh chopped green onion
    • 1/2  cup goat cheese crumble (or just to taste)

  1. Peel the sweet potatoes, then boil them until tender, about 12-15 minutes. Strain the potatoes and let them cool down to just about room temperature (can be warmer).

  2. In a bowl, mix together the ingredients for the sauce and season to taste with sea salt & pepper (or other spices if you want to make it your own).

  3. Chop the sweet potato into chunks.

  4. In a large bowl, add the sweet potato and chopped veggies and top with the sauce. Gently fold the ingredients together using a spatula.

  5. Serve warm or chilled.  I recommend covering the salad and placing it the fridge for at least 30 minutes before serving so all the flavors come together.

Nutrition per serving

Calories208cal
Protein5g
Fats5g
Carbs37g
Fiber6g
Sugar9g
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Details

Nutrition per serving

Calories208cal
Protein5g
Fats5g
Carbs37g
Fiber6g
Sugar9g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!