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Fresh Picnic Salad

  • 15 Mins

    Prep Time

  • 20 Mins

    Cook Time

  • 6

    Servings

  • 287

    Calories

  • 14g

    Fat

  • 43g

    Carbs

  • 11g

    Protein

Recommended For:

Crohn’s Disease & Ulcerative Colitis

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Ingredients

  • 1½ lbs Yukon Potatoes, peeled and cut into quarters
  • 1 Tsp Dijon Mustard
  • Juice of ½ Lemon
  • 3 Tbsp White Wine Vinegar
  • ⅓ Cup Olive Oil
  • ½ lb Asparagus, ends removed leaving only the tips
  • ⅓ lb Green Beans, ends trimmed and chopped into ¼” pieces
  • ¼ Cup Fresh Chives, finely chopped
  • ¼ Cup Fresh Basil, finely chopped
  • ¼ Cup Fresh Dill, finely chopped
  • Salt and Pepper, to taste (omit pepper if bothersome)
  • Optional Ingredient: 1 Tbsp Capers, as they may cause stomach discomfort for some

What You’ll Need

  • Cutting Board

  • Knife

  • Measuring Spoons

  • Measuring Cups

  • Medium-Sized Saucepan

  • Slotted Spoon

  • Spoon

  • Whisk

  • Mixing Bowls (large, medium, small)

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Boil Potatoes Place the potatoes in a medium-sized saucepan and cover with water. Place the saucepan on the stove and bring to a boil over medium-high heat.

  • 3.

    Cook & Drain Potatoes Lower the heat to a simmer and cook the potatoes until fork tender, about 13-16 minutes. Using a slotted spoon, remove the potatoes from the water and place in a large mixing bowl. Reserve the cooking water in the saucepan.

  • 4.

    Whisk Dressing To a small mixing bowl, combine the mustard, lemon juice, and vinegar. While whisking, slowly drizzle the olive oil into the bowl. Whisk until the mixture appears to be a unified dressing.

  • 5.

    Cook Green Vegetables Bring the saucepan with potato water back up to a boil, then add the asparagus and green beans. Boil vegetables until tender, about 3-4 minutes.

  • 6.

    Transfer to Ice Bath Using a slotted spoon, transfer the asparagus and green beans into an ice bath (a bowl of water with ice cubes) to shock them and stop the cooking process.

  • 7.

    Dry Vegetables and Add Herbs Dry the vegetables off and add to the bowl with potatoes. Add herbs and dressing. Mix well to evenly coat. Sprinkle with capers and salt and pepper, to taste. (Capers can also be served on the side or omitted.)

  • 8.

    Wash Hands Wash hands with soap and water.

Recipe adapted from greenvalleykitchen.com

Nourishment Notes

Potatoes

Peeled and cooked potatoes contain vitamin C and potassium, both important nutrients in inflammatory bowel disease.

Olive Oil

Olive oil contains monounsaturated fats. This type of fat may help to reduce inflammation associated with Crohn’s disease and ulcerative colitis.

Asparagus

Cooked asparagus tips are typically well tolerated during a flare-up. Asparagus provides folate, potassium, and vitamins A, B, & C, nutrients often low in those with Crohn’s disease and ulcerative colitis.

Green Beans

Green beans are a tolerable food for people with chronic digestive issues. Green beans also contain folate, vitamin C, and vitamin A, all important nutrients in irritable bowel disease.

Remission Remix

  • Keep Potato Skins

    Omit peeling the potatoes and cut into quarters. The skin adds additional nutrients to the dish.

  • For a More Robust Flavor

    Try using a grainy Dijon mustard, in place of a creamy version to add a more robust flavor.

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