Healthy Mashed Potatoes
This simple mashed potato recipe is made completely without butter, cream and oil but still has a wonderfully creamy consistency with lots of flavor. Served as a side dish it goes well with a wide range of savory dishes. Beside the basic recipe, you can also find five delicious variations of these healthy mashed potatoes in the note section.
Kochutensilien
- 1 pot
- 1 potato masher or potato ricer
Zutaten
- 500 g (floury) potatoes (1 pound)
- 200 ml low fat milk or a non-dairy unsweetened milk of choice (1 ¼ cup)
- salt, pepper
- freshly grated nutmeg
- optional: fresh sage or thyme
Anleitungen
Boil the Potatoes
- Wash the potatoes thoroughly, cut them in half or quarters depending on their size, and place them in a pot.
- Cover them with water and bring to a boil. Then reduce heat and let them simmer with the lid half closed for about 25 minutes or until the potatoes are tender.
Mash the Potatoes
- Drain the potatoes, let them cool for a minute or two, and then peel them if necessary. Next, mash the potatoes using a potato masher while gradually adding the milk.
- Season to taste with salt, pepper and freshly grated nutmeg and add some fresh herbs of choice.
Notizen
Total Costs: €1,50 or €0,75 per serving
Mashed Potatoes with celeriac: Replace one third to one half of the potatoes with celeriac. To do this, cut off the skin and cut the celery (about 200 to 250 grams) into large cubes, cook them together with the potatoes, then continue as described in the recipe.
Mashed Potatoes with Cauliflower: Use only 300g of potatoes and add 200g of cauliflower florets to the potatoes 10 minutes before the end of their cooking time. Proceed as described above.
Mashed Potatoes with Roasted Garlic: Cut off the head of a garlic bulb, drizzle it with a teaspoon of oil and wrap the bulb in tin foil. Place it in the oven at 200°C/ 400°F for 30 minutes. Then squeeze out three or four of the soft garlic cloves and mash them with the potatoes.
Mashed Potatoes Topped with Caramelized Shallots: While the potatoes are cooking, peel and quarter about six to eight shallots. In a pan, add one teaspoon of oil and the shallots. Add a generous pinch of salt and sauté for a few minutes. Next, add a teaspoon of brown sugar or coconut sugar as well as some fresh thyme and let the shallots caramelize for about two minutes. Then, add three tablespoons of balsamic vinegar, slightly reduce the heat, and let the shallots cook for about 10 minutes. Finally, turn of the heat and let the onions sit for another 10 minutes bevor serving them on top of your mashed potatoes.
Cheesy Mashed Potatoes: Refine the mashed potatoes with some shredded cheese of choice.
Nährwerte
Serving: 350gCalories: 214kcalCarbohydrates: 40.1gProtein: 5.8gFat: 2.3gSaturated Fat: 0.2g
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