Potatoes and beans are for sale at a farmers market. (Provided photo — Yvona Fast)

The Fourth of July has come and gone. The weather is humid and hot. It’s summer!

Move over, old, starchy winter potatoes. New, tender potatoes — so different from those stored through the winter — are a seasonal delicacy. Freshly dug from a young, growing potato plant, they’re moist, sweet and full of flavor — a contrast to the dry, starchy spuds we’re familiar with year-round.

These are available now at our farmers’ market. Our cool climate, sandy soil, abundant rainfall and pure mountain air are ideal for growing vigorous, top-quality potatoes.

With more potassium than a banana and more iron than a 3-ounce hamburger, potatoes are quite nutritious. One serving (about 1/3 pound, 100 calories) provides 3 grams of fiber, 21% of the recommended daily allowance for potassium and 15% of RDA for vitamin B6, with no fat or cholesterol. The potato also contains the antioxidant glutathione, which helps protect against some types of cancer.

Potatoes were cultivated 7,000 years ago in the Andes Mountains of Peru and Ecuador. In the mid-16th century, Spanish Conquistadors brought potatoes to Europe. Soon they became a dietary staple throughout central Europe and Ireland. This gave rise to innumerable potato dishes, from pancakes to soup to salad.

Fresh, small, new potatoes are best when cooked whole, making them easy to prepare. They don’t require peeling; the skin often rubs off with your fingernail. They’re best steamed boiled rather than baked or fried. Season them simply with a little salt, butter and fresh herbs like chives, garlic scapes, parsley or dill for a summertime treat.

Boiled or steamed, they’re great in potato salads. Dressings for potato salads vary from a light vinaigrette to a creamy mayonnaise or yogurt dressing.

I like to combine them with fresh peas or fresh green beans, which are also in season now.

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Summer Bean and Fingerling Salad

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Ingredients:

2 pounds purple and/or white fingerling potatoes

1 1/2 pounds green and/or purple beans

Salt

1/2 cup chopped chives or garlic chives

2 tablespoons extra-virgin olive oil

1 or 2 teaspoons mustard

1/2 teaspoon freshly grated lemon zest

1 or 2 tablespoons fresh-squeezed lemon juice or balsamic vinegar

1/2 cup chopped chives or garlic chives

1/4 cup fresh minced parsley or mint, optional

1/2 cup thinly chopped garlic scapes, optional

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Directions:

Scrub potatoes.

Rinse and trim beans.

Steam or simmer potatoes in lightly salted water about 10 minutes, until tender when pierced with a fork. Drain and set aside to cool.

Steam beans in a large kettle until tender, about 3 minutes. Don’t overcook – you want to retain color and texture. Drain and set aside to cool.

Place beans and potatoes in large salad bowl.

Combine dressing ingredients: olive oil, mustard, salt & pepper, and balsamic vinegar or lemon juice – and pour over beans and potatoes. Toss to coat.

Sprinkle with chives and parsley, if using. Toss again.

Optional: a cup or two diced ham or a couple hard-cooked eggs, chopped, for added protein, or a little crumbled feta

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Dilly Cucumber Potato Salad

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Ingredients:

1 pound new baby potatoes

1 or 2 cucumbers, depending on size

1 can whole-kernel corn

1 red bell pepper

1 bunch fresh minced dill

1/2 teaspoon salt

1/2 cup plain Greek-style yogurt or creme fraiche

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Directions:

Steam or simmer potatoes in lightly salted water about 10 minutes, until tender when pierced with a fork. Drain and set aside to cool.

Drain corn.

Rinse and dice cucumber (cut off and discard stem end).

Rinse, seed and chop bell pepper.

In large salad bowl, combine potatoes, cucumber, corn and pepper; stir to combine. Add chopped fresh dill, and salt and pepper to taste. Fold in yogurt or creme fraiche. Serve.

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Author of the award-winning cookbook “Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market,” Yvona Fast lives in Lake Clear and has two passions: writing and cooking. She can be found at www.yvonafast.com and reached at yvonawrite@yahoo.com or on Twitter: @yvonawrites.