Dijon and Red Wine Vinegar Potato Salad

We get farm fresh potatoes (the small red or yellow ones) fairly regularly in our weekly CSA farm box delivery, and we almost always roast them with garlic, rosemary, and olive oil or alongside a roast chicken. Don’t get me wrong, the potatoes are delicious that way, but I was starting to get bored of preparing them the same old way. So when they showed up in last week’s farm box, I decided to channel some memorable potato dishes I’ve had at restaurants and I decided to try to recreate a mustardy warm potato salad that I had recently at a French bistro here in San Francisco. The potatoes can stand up to the acidic and robust flavors of the mustard vinaigrette and act as the perfect side dish for some grilled steak or perhaps crispy roasted duck.

Ingredients:

• 2 pounds baby potatoes, rinsed and scrubbed

• 5 oz pancetta, cubed

• 2 ½ tbsp dijon mustard

• 2 cloves garlic, minced

• ¼ tsp sea salt

• ¼ tsp pepper

• ¼ cup red wine vinegar

• ¼ cup  good olive oil 

• ¼ cup fresh chopped dill

• ¼ cup fresh chopped parsley

• ⅓  cup diced green onion

• Juice from 1 lemon

Directions:

• Cook the pancetta in a pan over medium heat. Stir until crispy, about 8 minutes. Remove from pan and let drain and cool on paper towels. 

• Bring a large pot of heavily salted water to a boil. While water is heating, slice potatoes into halves or quarters (depending on your size preference)

• Once boiling, add potatoes to the pot and bring heat to medium/high. Cook for 10-15 minutes or until potatoes are cooked and easily pierced with a fork.

• Drain the potatoes and rinse with cool water.

• In a large serving bowl, add dijon mustard, garlic, salt, pepper, red wine vinegar, lemon juice, olive oil, dill, parsley, and green onion. Whisk to combine. Add potatoes and pancetta. Toss to combine.

• Serve warm (immediately) or make ahead and allow flavors to meld. Allow potato salad to come to room temperature before serving. 

Health Benefits of Potatoes

• They are a great source of potassium, vitamin C, and B6

• Potatoes contain resistant starch, which has shown to improve blood sugar levels. This starch also feeds the good gut bacteria in our large intestines, which improves digestion.

• Make sure to eat the skin because that’s where many of the valuable nutrients are stored

• Potatoes are a good source of phytonutrients and antioxidants, but look for colored ones (like purple) because they have higher amounts!

• They are low in calories and are very filling! 

Sources and additional reading:

• https://www.healthline.com/nutrition/benefits-of-potatoes#section4

• https://www.washingtonpost.com/national/health-science/potatoes-are-actually-a-healthy-food--without-butter-and-other-fixings/2018/11/09/3156fd76-d96d-11e8-a10f-b51546b10756_story.html?noredirect=on

• https://www.livescience.com/45838-potato-nutrition.html

Farro (or buckwheat) Salad with Arugula, Mint, Cherry Tomatoes, and Feta

This is a classic summer dish that highlights ripe, sweet cherry tomatoes. In my opinion, the combination of tomatoes, feta, and mint can’t be beat, especially when using ripe and juicy tomatoes!

It’s perfect as a vegetarian main course, with the protein-rich grains, or as a side dish that you can quickly whip up and serve with some grilled meats for a super simple and easy summer dinner. Buckwheat is a great option for making this dish gluten-free, but if you tolerate gluten, I love the nuttiness and texture of farro!

Ingredients:

• 1 cup of buckwheat groats (for gluten-free) or farro

• 2 tbsp lemon juice

• 3 tbsp apple cider vinegar

• ¼ cup of extra virgin olive oil

• 1 pint or ½ pound of cherry tomatoes, halved

• 3 cups of arugula

• ½ cup of crumbled feta

• ¼ cup of chopped mint leaves

• 1 tsp salt

• ½ tsp pepper

Directions:

• Prepare buckwheat groats or farro according to package directions. Allow the grains to cool after cooking.

• While grains are cooking, combine lemon juice, apple cider vinegar, olive oil, salt and pepper in a bowl.

• Add the buckwheat or farro to the vinaigrette and combine. Taste and adjust seasonings if needed.

• Add arugula, tomatoes, mint. Toss to combine.

• Add crumbled feta on top and lightly toss before serving. 

Health Benefits of Tomatoes:

• Tomatoes are one of the best sources of lycopene, a carotenoid and phytonutrient that gives a tomato a deep red color. Generally, the riper (and redder) a tomato, the more lycopene it has. Studies have shown that lycopene can be effective in cancer prevention, and in lowering your blood pressure, cholesterol, and oxidative stress levels

• Tomatoes are known for their antioxidants (zeta-carotene, phytoene and phytofluene) that have anti-inflammatory properties

• They are an excellent source of vitamin C, which boosts immunity and elasticity in our skin

• They are great sources of beta-carotene and alpha-carotene, which the body converts into vitamin A (promotes healthy vision, skin, and hair)

Sources and Additional Reading:

• https://universityhealthnews.com/daily/nutrition/health-benefits-tomatoes/

• https://www.healthline.com/nutrition/foods/tomatoes#side-effects

• https://draxe.com/tomato-nutrition/

Grapefruit, Avocado, Mint, and Arugula Salad

This recipe was featured on this week’s “Ingredient of the Week,” where grapefruits were highlighted. Grapefruits are just one of the citrus fruits that are in season in the winter months, and I couldn’t be happier about that. They bring vibrancy to an otherwise cold and dreary time of year, not only in color but in flavor as well! Try to buy them from your local farmers markets or farm stands for the juiciest and highest quality grapefruits.

I just can’t get enough of this salad right now. Not only is it incredibly easy to make, but the juxtaposition of flavors and textures make this simple salad look and taste elegant. It’s the perfect side dish to brighten up any main course. Or have it for lunch topped with pistachios and smoked salmon for added protein.

Health Benefits:

• Grapefruits are one of the lowest-sugar fruits you can eat, which helps lower insulin levels.

• They are an excellent source of vitamin C so keep eating those grapefruits to boost your immune system this winter!

• They are super hydrating; around 90% of a grapefruit’s weight is water.

• They are high in fiber and low in calories.

• They help create an alkaline condition in the intestines that is proper for digestive support.

• They contain many antioxidants that have antiviral, antifungal, antibacterial, and anti-inflammatory properties

Salad Ingredients:

• 2 large handfuls of arugula

• 2 ripe grapefruits

• 2 ripe avocados

• 1 tbsp chopped fresh mint leaves

Dressing Ingredients:

• 4 tbsp extra virgin olive oil

• 2 tbsp lemon juice (juice from 1 juicy lemon)

• 2 tbsp balsamic vinegar

• 2 tsp chopped fresh mint leaves

• Salt and pepper to taste

Directions:

• Place arugula in a salad bowl

• Whisk together all salad dressing ingredients (taste and adjust accordingly) and then toss with the arugula.

• Cut away the peel and white membrane from grapefruit. Cut between inner membranes to release grapefruit segments. Place on top of the dressed arugula.

• Halve and pit the avocados. Cut into ¼-½ inch slices (lengthwise). Place on top of the arugula and grapefruits.

• Sprinkle with fresh mint leaves and serve!