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Tasty, Mayo-Free Potato Salad Delivers Flavor Without the Fat

By DNAinfo Staff on September 10, 2012 8:07pm

This Spicy Potato Salad is packed with potassium and flavor, too.
This Spicy Potato Salad is packed with potassium and flavor, too.
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Keri Glassman

By Keri Glassman, MS, RD

Without the fat and calorie nightmare of many traditional potato salads, who wouldn’t love this delicious, colorful variation? These ruby red potatoes aren’t just pretty. Their nutrient profile rivals that of broccoli and spinach due to their anthocyanins, which help lower “bad” cholesterol.

Potatoes also are rich in potassium, vitamin C, folic acid, and quercetin, all of which have blood pressure lowering power.  These spuds are baked in a little bit of olive oil to add the perfect crisp and crunch and the dash of cayenne kicks things up a notch. Capsaicin found in cayenne may help reduce pain, prevent cancer, and protect our cardiovascular system. This sassy spice also helps clear the nasal passages for those days when we’re just a bit congested.

Leeks, garlic, and chives give this dish another round of flavor, delivering the final nutritious punch. Trust us, you won’t think twice about the mayo missing from this potato salad. Who knew a traditional crowd-pleaser that tastes so good can actually fit right in to your Nutritious Life?


Time: 45 minutes

Serves: 5

  • 6 white potatoes, rinsed
  • 6 red potatoes, rinsed
  • 3 stalks of leeks, rinsed
  • 3 garlic cloves, minced
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons Organic Omega-3 NatureNaise
  • 2 teaspoons red cayenne pepper, dried powder
  • 2 teaspoons chives, dried
  • 1 teaspoon ground black pepper
  • 1 teaspoon sea salt (optional)


1. Preheat oven to 425 degrees Fahrenheit.

2. Cut potatoes into quarters and place into a medium dish.

3. Pour extra-virgin olive oil, paprika, ground black pepper, and sea salt over the potatoes; toss.

4. Evenly distribute the coated potatoes inside the baking dish. Place into pre-heated oven to cook for approximately 30 minutes or until potatoes are cooked through.

Keri Glassman
Keri Glassman
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Keri Glassman

5. Cut the stems of the leeks off and any dried leaf tips of the dark green tops. Slice in half lengthwise. Rinse again to remove any dirt from the inside of the leeks.

6. Slice the leeks crosswise to separate the dark green tops from the white.

7. Slice both the tops and the bottom part of the leeks lengthwise into strips 1/4 inch to 1/2 inch wide. Keep the dark green tops and the bottom part of the leeks separate.

8. Pour 1 tablespoon of extra-virgin olive oil into a medium skillet and place the pan over medium-high heat.

9. Add the dark green part of the leeks, garlic, and chives. Let cook for about 5 minutes. Stir occasionally.

10. Add the light green-white bottoms. Simply place them on top of the cooking dark green strips. Reduce the heat slightly. Let them cook for two minutes. Set aside until potatoes are done.

11. Toss roasted potatoes, leeks, and NatureNaise in a serving bowl and serve.

Keri Glassman, MS, RD, CDN, is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City, and Nutritious Life Meals, a gourmet, healthy, daily diet delivery program available across the U.S. She is a member of Women's Health Magazine's advisory board and has two columns, Flat Belly Day and Lighten Up,  in every issue. She has authored three books: Slim Calm Sexy Diet, The O2 Diet, and The Snack Factor Diet and her expertise is regularly featured on national television shows such as the Today show, Good Morning America, and Access Hollywood Live, among many others. She hosts the series "A Little Bit Better" on Youtube's Livestrong Woman channel and is a prolific writer and commentator with contributions to numerous publications and websites nationwide. Read more of Keri's tips every day: Like her on Facebook and follow her on Twitter!