Culinary Institute: Healthy “Potato” Salad Recipe & Tofu Spinach Dip


Dr Oz: Healthy “Potato” Salad Recipe

Dr. Oz and Jennifer Stack from the Culinary Institute of America shared kitchen secrets and tricks to making healthier versions of some of your favorite dishes. Did you know Sweet Potatoes are not just a side dish anymore? Click on over to learn how Jennifer used this healthy vegetable to make a tasty dessert!

Dr Oz: Healthy Tofu Spinach Dip Recipe

We all love a good dip to scoop up with crackers right? Unfortunately, most dips are super unhealthy, but Jennifer shared her secret to making a healthier dip that everyone will love. The surprising ingredient that makes this dip low in fat and creamy is silken tofu! Check out the recipe below.

Tofu Spinach Dip Ingredients

Culinary Institute: Healthy "Potato" Salad Recipe & Tofu Spinach Dip

Jennifer Stack shared a recipe for Better-Than-Potato Salad that is lower in calories, but high in fiber and protein because she uses beans instead of potatoes! Check out this recipe that Dr. Oz could not get enough of!

  • 1 lb silken tofu
  • 1 (10-oz) package frozen chopped spinach, thawed and squeezed dry
  • 1 (8-oz) can diced water chestnuts, drained
  • 1/2 yellow onion, chopped
  • 3 cloves garlic, sliced
  • 1 tablespoon olive oil
  • 3 scallions, chopped
  • 1/4 tsp kosher salt
  • 1/2 tsp ground black pepper
  • 1 tablespoon fresh lemon juice
  • 1/2 tsp Worcestershire sauce, reduced sodium

Dr Oz Tofu Spinach Dip Directions

  1. Warm the olive oil in a pan over medium heat, then stir in the onions and once they begin to soften, stir in the garlic. Cook over low heat until golden brown, being careful not to burn the onions.
  2. Blend the tofu and onion mixture until smooth and season with salt, pepper, Worcestershire sauce and lemon juice.
  3. Add in the spinach, water chestnuts and scallions and stir to combine everything.
  4. Serve in a bread bowl made from whole grain bread and use the ripped out pieces of bread for dipping or chop up some bell pepper slices, celery and carrot sticks as a healthier alternative.

Dr Oz: Better-Than-Potato Salad Recipe

It is summertime and for many of us that means picnics and barbecues, which also means potato salad. I know potato salad is one of my favorites, but I do my best not to eat too much since it is not exactly the most healthy dish on the table. Jennifer Stack from the Culinary Institute of America shared her secret to turning your potato salad into a healthy dish that everyone will love. Jennifer says jumbo Lupini Beans (or any large white bean) make a wonderful substitute for potatoes. Check out the recipe she shared with Dr. Oz!

Dr Oz Potato Salad Recipe Ingredients

  • 4 cups large lupini beans, fully cooked (see note)
  • 2 stalks celery, diced
  • 5 sweet gherkin pickles, finely chopped
  • 1/2 cup silken tofu
  • 1/2 cup red onion, chopped
  • 2 tablespoons chopped parsley
  • 2 hard boiled eggs, chopped
  • 2 tablespoons cider vinegar
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon black pepper

Here is what you need to do:

In a large bowl combine the cooked lupini beans with the celery, red onion, parsley, pickles and eggs. In a separate bowl combine the silken tofu with the vinegar, salt and pepper. Pour the tofu mixture over bean mixture and gently toss to combine.

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