You’re probably familiar with mashed potatoes on a day-after-Thanksgiving sandwich. But they’re good for more than just adding to sandwiches smothered in gravy.
When we were developing recipes to suit athletes’ active lives, one of the most important things was making sure there were ample amounts of carbs in every meal.
Carbohydrates are the number one fuel source for the body and quickly turn into energy when digested. (Think: runners eating pasta the night before their big race.)
You know what’s full of carbs? Mashed potatoes.
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We were looking for a meal that was easy to eat on the go, either to or from the gym. A good-for-you salad is a healthful option, but it’s not the most portable.
So we turned it into a wrap. And we used mashed potatoes as the glue to hold it all together.
Test cook Carmen Dongo describes the recipe as “a new take on the classic niçoise salad.” Leafy greens, flaked canned salmon, green beans, and (of course!) mashed potatoes are all rolled into a lavash.
The Everyday AthleteIn conjunction with clinical dietician and nutritionist Alicia Romano, we developed recipes to give you energy and endurance for the activities you love.
The potatoes are mashed with herbs, mustard, yogurt, and lemon juice, which packs a whole lot of flavor into the wrap and “balances out the richness of the fatty salmon,” adds Carmen.
Plus, mixing the flavorings directly into the mashed potatoes allows you to skip the messy (and potentially leaky) dressing, making for a much easier eating experience.
Because of the ideal ratio of 3:1 carbs to protein, this recipe is a home run for athletes who need healthy carbs and protein to maintain endurance and energy, creating an optimal carb resource both pre- and post-workout.
Salmon Niçoise Salad Wraps
Total Time: 35 minutes
- 12 ounces Yukon Gold potatoes, peeled and cut into 1-inch pieces
- ¼ teaspoon table salt, plus salt for cooking vegetables
- 4 ounces green beans, trimmed and cut into 1-inch lengths
- ¼ cup plain low-fat Greek yogurt
- 4 teaspoons extra-virgin olive oil, divided
- 4 teaspoons lemon juice, divided
- 1 tablespoon chopped fresh dill or parsley
- 1 teaspoon Dijon mustard
- ⅛ teaspoon pepper
- 2 ounces (2 cups) mesclun
- 2 tablespoons chopped pitted niçoise or kalamata olives
- 2 (12 by 9-inch) lavash breads
- 1 (6-ounce) can skinless boneless salmon or solid white tuna packed in water, drained and flaked
1. Place potatoes and ½ teaspoon salt in large saucepan, add cold water to cover by 2 inches, and bring to boil over high heat. Reduce heat to medium and cook until potatoes are just tender, 6 to 8 minutes. Add green beans and cook until vegetables are fully tender, 3 to 5 minutes.
2. Using slotted spoon, transfer green beans to bowl; set aside. Drain potatoes in colander and return to now-empty saucepan. Add yogurt, 2 tablespoons water, 1 tablespoon oil, 1 tablespoon lemon juice, dill, mustard, pepper, and salt and mash with potato masher until evenly combined and mostly smooth. Season with salt and pepper to taste.
3. Add mesclun, olives, remaining 1 teaspoon oil, and remaining 1 teaspoon lemon juice to green beans and toss to combine. Season with salt and pepper to taste.
4. Working with 1 lavash at a time, place on counter with long side parallel to edge of counter. Spread half of potato mixture in rectangle 2 inches from bottom of lavash and about 1 inch from each side. Top potato mixture with half of salmon and half of green bean mixture. Fold sides of lavash over filling, then fold up bottom of lavash and fold tightly around filling. Repeat with remaining lavash, potato mixture, salmon, and green bean mixture. Cut wraps in half and serve.