Did you know, that the humble potato is actually a nutrition powerhouse?!

Potatoes contain a variety of vitamins and minerals, including vitamin B6, potassium, and vitamin C. Getting enough of these nutrients helps your body obtain energy from foods, promotes cardiovascular health, and builds healthy blood vessels.

Plus, one cup of cooked potato equals two servings of vegetables according to Canada’s Food Guide, which is great news for everyone trying to get more veggies into their diets (sorry, fries don’t count).


The real reason I enjoy potatoes though, is because of how versatile they are. They take on the flavour of whatever you choose to season them with. In this recipe, it’s a wasabi ginger dressing with a spicy kick!

Much like adding mustard to a German potato salad, the wasabi here brightens up the entire dish. Feeling adventurous? Double up on the wasabi for some extra heat!


Eat this Mindfully

Prepare: Take a few deep breaths to relax your body. Assess your hunger and fullness levels before eating. Notice any thoughts, or emotions you have, particularly related to eating this food.

Look: What do you see in front of you? Do you notice the pieces of celery, apple, and red pepper? What colours are in the dish? How much food is on your plate?

Smell: Take a deep breath and smell the potato salad. Do you notice the dill and wasabi? What do you think it will taste like?

Taste: Slowly savor the creamy, piquant dressing. Enjoy the soft texture of the potato with the crunchy bite of celery and apple. What else do you taste?

Check in: What changes do you notice in your hunger and fullness? How do you know when you’re ready to stop eating?


KICKED UP Potato Salad with Wasabi Ginger Dressing
A spicy and refreshing take on a traditional favourite. This potato salad is delightfully tasty!
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For the salad
  1. 4 medium-large redskin potatoes, 1-inch dice
  2. 4 -5 cups cold water
  3. 1 stalk celery, diced
  4. ½ sweet red pepper, diced
  5. 6 radishes, thinly sliced
  6. ½ small apple, diced
  7. 2 tbsp dill, chopped + more to garnish
For the dressing
  1. ¼ cup mayo
  2. 2 tsps finely minced ginger
  3. 1 tsp wasabi paste
  4. 1 tbsp apple cider vinegar
  5. ¼ tsp salt (to taste)
  1. In a medium sauce pan, bring diced potatoes and water to a boil over high heat, then simmer for 10-15 min, or until potatoes are tender. Drain and allow to cool to room temperature.
  2. In the meanwhile, combine all ingredients for the dressing and mix until well combined.
  3. Mix the cooled potatoes with celery, red pepper, radish, apple, dill, and dressing. Chill and garnish with more chopped dill before serving.
  1. This recipe be made up to a day ahead and kept in the fridge—the flavour gets better with time.
Mindful Nutrition

KICKED UP Potato Salad with Wasabi Ginger Dressing
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