Healthy Mashed Potatoes Recipe

We always asume that healthy foods are some exotic weird sounding plants that come from the other side of the planet and that taste like crap. The weirder they are teh more we are happy to believe they have some extra healing powers. So what if I told you that an ordinary potato also has some health benefits? It’s true, every mashed potatoes recipe on this site will also give you mashed potatoes that will be good for you?

How is that? The “secret” (lol, it’s no secret) is, that potatoes are mostly made out of water and starch. Some of that starch is a bit special. It is resistant to enzymatic digestion. That means that it does not get digested in your stomach and in your small intestine but it comes all the way to the large intestine. Can you name me a food that does the same? If you can’t remember – foods that are rich in fiber. So in a part common potatoes have similar effects and benefits food rich with fiber.

Prep time: 30 mins

Total time: 30 mins

Now lets take some of these healthy potatoes and turn them into a nice healthy mashed potatoes recipe! BTW, since every potato has these capabilities all mashed potato recipes on this site are healthy :).

Ingredients

1 1/2 lbs potatoes (Yukon Gold are arguably the best potatoes for making mashed potatoes, Russtes are also good)
5 Tbsp milk
2 Tbsp butter
1/2 teaspoon salt
Pepper for taste

Instructions

So we can really call this recipe healthy, we kicked out the cream and replaced it with milk. Cream has more fat which is bad for you (if you eat to much of it of course). It is also nice to hold back on the salt if you want to avoid some of the problems that to much salt brings (like high blood pressure).
Let’s get started – peel the potatoes and cut them into big pieces. Big pieces absorb less water than small potato pieces. More water – watery potatoes with less taste. Cover them with cold water, add salt, and bring them to boil and then simmer for 15 to 20 minutes.How do you know potatoes are cooked? They must be soft if you sick a knife or a fork in the fattest potato in the pan.
Done? Now you need to drain the potatoes and then put them back on low heat. This will make all the water evaporate (be carefull not tu burn them) and potatoes will taste better – less water – more taste. Heat the milk (don’t add cold milk) and add it together with butter. Also add some salt and pepper.
Now all there is left is to use a wire masher and mash the potatoes and this healthy mashed potatoes recipe is finished.

Check here for a few things on wire masher …

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Comments (3)

3 Comments »

Thanks for the great tips! I’m always looking for healthier ways to make my favorite side dish. Here is another great recipe for healthy mashed potatoes that I found – http://kristininthekitchen.com/2010/09/07/mashed-red-potatoes/

It uses almond milk and olive oil and only a small amount of butter.

Comment by Karen — September 7, 2010 @ 7:11 pm
excellent, then added a spoon of daisy lite sour cream and fresh chives… eyumo!

Comment by cindy — December 29, 2010 @ 8:51 pm
These potatoes are yummy. We had thin skinned yukon golds last night, so left the peelings on. We had fresh chives that needed to be cut and used, so we added a few chopped chives and one spoon of Daisy Lite Sour Cream. With or without our additions, we will be keeping this recipe! Awesome with Emeril’s Lean Mean Turkey Meatloaf… Enjoy!!

Comment by cindy — December 30, 2010 @ 10:05 am