Nutrition Blog

Healthy Mashed Potato RecipeThrough the years I have tried many different approaches to making one of my very favorite foods, mashed potatoes, a little healthier. Most of my creations have been mediocre, trying to substitute lower fat ingredients such as yogurt or low fat sour cream for the traditional milk and butter. And it doesn’t work to just “cut down the butter” because to get that buttery taste and feel you really need a good chunk of it to override the starchy, bland potatoes! Highly disappointing, and often I would end up adding extra butter on top which definitely defeats the purpose!

Until now! A number of healthy mashed potato recipes online substitute broth for milk, which adds a punch of savory flavor and that golden buttery color without the added fat. After a few trials and tweaks, I have found that this combination of flavor and ingredients produces a delicious mashed potato that your family will never believe doesn’t contain butter with its’ rich and creamy taste!

Not that I am against butter and only try to feed my family all low fat foods! It’s just the excessive amount needed to make mashed potatoes taste good and buttery! With Thanksgiving approaching, this dish perfectly accents the traditional menu of turkey and gravy, will likely draw some compliments (don’t mention the “healthy aspect” until after people have tried it, unless they would find that appealing!), and allows guests to enjoy a bit of a healthier holiday (or at least in my case leaves more room for pie, ha!).

As for your kids, the big question is whether or not they prefer peeled potatoes or if they enjoy some if the peel mixed-in. Luckily this recipe can easily be adapted to meet their desires! You can also substitute vegetable broth for chicken broth if you choose.


Savory and Healthier Mashed Potatoes

 

Ingredients:

  • 1 ¼ pounds Russet or Yukon Gold potatoes, unpeeled and quartered
  • 1 Tablespoon salt
  • 3 garlic cloves, minced
  • 1 Tablespoon onion, finely shredded or minced
  • 1 Tablespoon olive oil
  • ½ to 1 cup chicken broth
  • 1 Tablespoon fresh herbs (optional – some choices are rosemary, chives, parsley)
  • Salt and pepper to taste

Directions:

  1. Place potatoes in a large pot and cover with water.
  2. Add salt and bring to a boil over high heat.
  3. Reduce heat, and simmer until tender, about 15 minutes.
  4. Drain in colander.
  5. Heat olive oil over medium heat in the large pot used for cooking the potatoes.
  6. Sauté onions and garlic until tender, about 3-4 minutes.
  7. Add potatoes back into pot with oil, onions and garlic.
  8. Add ½ cup chicken broth and mash, adding the rest of the broth if needed to reach desired consistency.
  9. Mix in salt and pepper to taste, and fresh herbs if desired.

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