Heads of cauliflower (Provided photo — Yvona Fast)

Summer is a time for cookouts, picnics and outdoor gatherings with friends and family. We cook meat on the grill and serve lots of salads. A favorite salad to bring to these gatherings is a potato salad.

One way to change up your potato salad is to use sweet potatoes, or a combination of sweet and white potatoes for a nice colorful salad.

Botanically, both are root vegetables. Both are common, inexpensive and versatile dietary staples around the world, Nutritionally, both have about the same amount of carbohydrates and calories. Both are good sources of fiber, potassium, and vitamins B6 and C. Sweet potatoes, with their bright orange color, are excellent sources of vitamin A.

Many people today are watching their carbohydrate intake. Some have to do this due to diabetes. Others are trying to lose weight. So alternatives to carbohydrate-rich potato salads are becoming popular.

Many are using cauliflower as a substitute for potatoes or rice. Cauliflower can be served raw or cooked. This vegetable is much lower in carbohydrates and calories than potatoes or pasta.

Today, cauliflower comes in a variety of colors in addition to the traditional white. There are purple, yellow, and light green varieties.

Cauliflower has more fat and less protein than potatoes. And potatoes have more potassium and iron than cauliflower. But when it comes to carbohydrates and calories, cauliflower is definitely the winner. Potatoes have three times as many calories as cauliflower. One-hundred grams of cauliflower have 25 calories, while 100 grams of potatoes have 77. And a potato has 252% more carbohydrates than cauliflower.

As a crucifer, cauliflower contains compounds that prompt the liver to produce enzymes that detoxify cancer-causing chemicals and interfere with the replication of cancer cells, in this way preventing cancer. In addition, cauliflower is high in vitamin C — just half a cup supplies 100% of the daily requirement — fiber, folate and potassium and contains some omega-3 fatty acids, tryptophan and manganese.

Here are two alternatives to potato salad.

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Faux potato salad

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This cauliflower salad is great for diabetics and dieters who love potato salad but are trying to watch their carbohydrate intake. For a more colorful dish, use some of the colorful cauliflower varieties.

Ingredients:

1 large head cauliflower

4 hard-cooked eggs

4 scallions (green onions), white and green parts

5 tablespoons sweet pickle relish or finely chopped pickles

1/2 sweet red bell pepper (or yellow or orange) or about half a cup, chopped

1 stalk celery (about 1/2 or 1/4 cup, sliced thin)

5 tablespoon light mayonnaise or salad dressing

Salt and pepper to taste

Directions:

If eggs are not already hard-cooked, place them in a pot, cover with water, to 1 inch over the eggs, and bring to a boil. After 1 minute, turn off heat and leave eggs, covered, in the water about 10 minutes. Drain and peel under cold running water. Set aside.

Bring a pot of water to a boil. Chop cauliflower into florets, and cook for 5 to 6 minutes. Drain. Have ready a bowl of ice water; put cauliflower into ice water to chill. Drain and place in salad bowl. Chop the eggs and add.

Slice scallions and celery thin. Wash and chop the pepper. Mix all the vegetables together.

Fold in relish, mayo and mustard and stir until all the ingredients are coated with the dressing.

Taste, and add salt and pepper if needed.

Chill before serving. Serves 6.

Optional: Add broccoli, kale, spinach, arugula or other greens.

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Easy sweet potato salad

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With just six simple ingredients, this salad is easy to prepare.

Ingredients:

2 large sweet potatoes

4 hard-cooked eggs

6 scallions

3 stalks celery

1 cup (or more) mayonnaise — or part mayo and part plain yogurt

Directions:

Scrub potatoes and cut into chunks. You can prepare potatoes by roasting or boiling, but be sure not to overcook — you don’t want them mushy.

To roast, spread on a parchment-covered cookie sheet, sprinkle lightly with salt and pepper and coat with olive oil.

Roast at 450 degrees F. until tender. Check after 10 minutes and then check again every five minutes.

To boil, place in lightly salted water, bring to a boil, cover, lower heat to a simmer and cook until easily pierced with a fork, 10 to 20 minutes. Drain and place in salad bowl.

If eggs are not already hard-cooked, place them in a pot, cover with water, to 1 inch over the eggs, and bring to a boil. After one minute, turn off heat and leave eggs, covered, in the water about 10 minutes. Drain and peel under cold running water. Set aside until potatoes are ready.

In large salad bowl, combine potatoes and eggs.

Slice scallions and celery, and stir in. Fold in may and yogurt, if using.

Taste, and add salt and pepper as needed.

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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.