Are mashed potatoes healthy? Traditional mashed potatoes are made with no peels and contain butter and milk or cream. In my opinion, I do not consider traditional mashed potatoes to be so healthy. For vegans, those who don’t eat dairy, or for those looking to keep total calories down, traditional mashed potatoes are a no-no.
Potatoes have had a bad rep over the years, thanks to all the bad press surrounding carbohydrates. Potatoes with their skins, whether mashed or not, are a healthy food that can be part of a balanced diet. No need to deprive yourself of this classic comfort food. To make mashed potatoes healthy we just need to tweak the recipe. Will these mashed potatoes taste and have the same texture as the potatoes with butter and cream? No they will not.
However, this doesn’t mean that they won’t be delicious. I am okay with them being different, and everyone I have served them to so far has been okay with that as well. They have been well received on many occasions. Instead of using butter and milk, I use olive oil and boiling water. I have used vegetable broth or soy milk in the past, but am very happy with the taste and texture that I get from olive oil and water. Adding roasted garlic to the mix takes the flavour of these mashed potatoes to another level.
I leave as much of the skin on the potatoes as possible, because that is where a lot of the nutrients are found in the potato. Potatoes are a good source of fibre, potassium and vitamin C. Don’t dismiss the potato from your diet because you think it will make you fat. If you love potatoes there are definitely some healthy and delicious ways to prepare them.
Do you have a favourite healthy way of eating potatoes?
Roasted Garlic and Olive Oil Mashed Potatoes
Note: Amount of garlic you use top up to you. How garlicky do you want your potatoes?
1.8-2 kg yukon gold potatoes (about 4 lbs)
5-10 cloves garlic
1/2 cup extra virgin olive oil
salt and pepper to taste
1 1/2 cups reserved potato cooking water
Preheat oven to 425F.
Cut off the tops of the cloves of garlic so that you will be able to squeeze the roasted clove out of its skin. Lay the cloves on a piece of aluminum foil. Drizzle with olive oil, and wrap the foil up into a package.
Roast for 40-50 minutes until the garlic in soft.
Wash the potatoes well. Remove the parts of the skin that aren’t nice. Ideally you are leaving as much of the skin as possible. Cut the potatoes in half or quarters, and place in a large pot covered with cold water.
Bring the water to a boil, and cook for 15-20 minutes until potatoes are tender. You want to cook them well, but not overcook them.
Drain, keeping about 2 cups of the water. Return the potatoes to the pot. Add the olive oil and 1/2 cup of boiling water. Mash by hand with a potato masher. Add another 1/2 cup of water. Squeeze the garlic cloves out of their skin, and into the pot with the potatoes. Add salt and pepper. Mash well. Add the last 1/2 cup of water only if necessary.
Note: I used 1/2 tablespoon of sea salt for this recipe, but this depends on your taste.
Feel free to add some chopped parsley or dill if you like, or to top with some paprika.
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