by Gina Sunderland, MSc, RD
Potatoes are an excellent source of potassium, an important nutrient for healthy blood pressure and heart health. They are also a rich source of vitamin C, playing a key role in maintaining a healthy immune system.
- 8 small or 6 medium red potatoes, washed and chopped into bite-sized pieces
- 1/2 tsp (2 mL) salt
- 1/4 cup (60 mL) finely chopped red onion
- 1/2 cup (125 mL) finely chopped red bell pepper
- 1 stalk celery, finely chopped
- 1 apple, cored and chopped
- 1 tbsp (15 mL) chopped parsley (extra for garnish, if desired)
- 1 /2 tsp (2 mL) each salt and freshly ground black pepper
- 3/4 cup (175 mL) mayonnaise
- 2 tbsp (25 mL) fresh lemon juice
- 2 tbsp (25 mL) Dijon mustard
- 1 tbsp (15 mL) maple syrup
- Place chopped potatoes in a large saucepan and cover with water. Add salt to water. Bring to a boil, reduce heat and simmer for approximately 15 minutes, or until a fork can easily be inserted into a potato. Drain well.
- Combine onion, red pepper, celery, apple, parsley and potatoes in a large bowl.
- In a medium bowl, whisk together dressing ingredients.
- Gently combine dressing with potatoes and other vegetables. Garnish with additional chopped parsley, if desired.
Makes: 5 servings
Prep Time: 20 minutes
Cooking Time: 20 minutes
Canada is known for its potato production. This staple vegetable in many North American diets is as versatile as they come. Potatoes can be boiled, baked, fried, mashed, diced and grated, and used in anything from winter stews to summer salads. Canadian potato farmers grow more than $1 billion worth of potatoes every year, spread across the country, with the highest level of production in Prince Edward Island.
However, Canadian farmers would produce about 40 per cent fewer potatoes without pesticides to protect their crops against insects, weeds and diseases. The Irish potato famine is a prime example of the impact a single pest can have on a crop. Blight, the disease that wiped out much of the potato crop in Ireland during the famine, still exists today but farmers are able to successfully control it thanks to pesticides.
Biotechnology has also been applied to this important vegetable to create potatoes that are less prone to browning, bruising and black spots. This technology has the ability to significantly reduce food waste.