The bulk of your diet should come from fruits and vegetables, and consuming mashed potatoes helps you reach your weekly veggie intake goals.A cup of homemade mashed potatoes made with milk contains approximately 175 calories.Mashed potatoes benefit your health because they offer a rich source of potassium.Each cup of mashed potatoes provides 622 milligrams of potassium, or 13 percent of your recommended daily intake, according to the NYU Langone Medical Center. .
Healthy Mashed Potatoes (Without Butter or Olive Oil!)
These ultra-creamy and ultra-tasty Healthy Mashed Potatoes feature a surprise ingredient that makes them delicious every time!These creamy, light, and fluffy mashed potatoes are low in fat, high in nutrition, and made without any butter or oil!Read on for illustrated instructions, serving suggestions, recipe tips, and more.Luscious mashed potatoes don't need to be a fat bomb in order to be flavorful.This one-pot Mashed Potato recipe is ready in under 25 minutes, only takes four ingredients, and has less than 1 gram of fat per serving!A big shift in this complicated relationship happened when I decided to start playing around with the potato ingredients.When I created my Twice Baked Mashed Potato Souffle last year, I first started dipping my toe in with new ingredients.With eggs, a touch of flour, shredded cheese, chives, leavening agents, and just a small amount of butter and milk, the souffle offered a crunch and creamy and light, yet substantial texture which I was surprised to find hard to get off my mind.So, I decided I needed to go back to the drawing board to discover an essential mashed potato recipe I could also get behind.The host of one of my blogging podcast briefly mentioned adding eggs to mashed potatoes.With just this goal to drive me, I started testing out multiple different ways to make mashed potatoes with eggs instead of butter.A potato recipe that is by most considerations healthy (around 125 calories, 1 gram of fat, and 5 grams of protein per serving) and by popular consensus, delicious: my healthy mashed potatoes without butter!Eggs add a light custard-like quality to these potatoes that give them an incredible mouthfeel.Eggs add a light custard-like quality to these potatoes that give them an incredible mouthfeel.Used leaner seasonings - garlic just the right amount of salt add flavor without adding unnecessary fat or calories, helping us to not even miss traditional mashed potato recipes.Add the potatoes and garlic to a stockpot or Dutch oven and cover with cold water.- a thorough, but quick rinse with cold water helps to remove the potato starch, ensuring that the end result is light and fluffy!I recommend adding ¾ teaspoon salt to season these mashed potatoes.- similarly, salt bring out the flavors of this dish and ties it all together, so don't be bashful about seasoning the potatoes before mashing.I recommend adding ¾ teaspoon salt to season these mashed potatoes.To reach this effect, I recommend removing about half of the garlic before mashing or whipping.To reach this effect, I recommend removing about half of the garlic before mashing or whipping.If you are uncomfortable with this thought or cooking technique, however, check out another potato recipe like my Air Fryer Garlic Smashers or Easy Baked Home Fries.Mashed potatoes without butter are creamy, savory, and have a buttery mouth feel.What makes potatoes unhealthy is the way we tend to prepare them, either fried or smothered in butter and oils.Mashed potatoes made without oils are healthy because they're so limited in saturated fat and extra calories, but still dense in nutrients!". .
Creamy and Healthy Mashed Potatoes Recipe
Perfectly seasoned, it’s an easy side dish that’s made for hectic weeknights or holiday dinners.Fluffy, creamy, and delicious, these Healthy Mashed Potatoes pack a lot of flavor without all that butter and cream!This classic potato side dish is light and satisfying and so easy to make.It pairs so well with steaks, turkey, roasted chicken, and makes a perfect addition to your dinner table without packing on the calories.Why not also try my Healthy Mashed Sweet Potatoes and my Easy Tuscan Stuffed Mushrooms!This recipe uses Greek yogurt or light sour cream and skim-milk to give the mash a creamy texture without heaping on the calories.This recipe uses Greek yogurt or light sour cream and skim-milk to give the mash a creamy texture without heaping on the calories.These are just a list of ingredients you need to get to make this healthy mashed potato recipe.Place peeled chunks of potato into a large pot of water and bring to the boil.Mash – Drain the pot, add the remaining ingredients to the potato chunks then, using a masher, mas until smooth.Place the peeled chunks of potato in your Instant Pot and add two cups of water.To ensure evenly cooked potatoes, be sure to cut them in similar size cubes.Starchy varieties like Russet or Yukon Gold make for the creamiest, fluffiest, and most flavorful Healthy Mashed Potatoes.Mashed potatoes are best served fresh, their consistency can change if left out and needed to be reheated.FOLLOW Healthy Fitness Meals on FACEBOOK | INSTAGRAM | PINTEREST | TWITTER for all of our latest blog posts and recipes. .
The Secret to Healthier Mashed Potatoes
Do you look forward to the traditional Thanksgiving meal as a great excuse to indulge in delicious, not-so-healthy food?Mashed potatoes are often made with whole milk or cream, melted butter and plenty of salt.Despite the name, buttermilk is very low in fat and calories and allows room for a little butter in the recipe. .
Potatoes: Health Benefits, Nutrients per Serving, Recipes, and More
Health Benefits Potatoes are a good source of fiber, which can help you lose weight by keeping you full longer.You can up the amount of resistant starch in potatoes by cooking them a day ahead of time and cooling them in the fridge overnight.Like soluble fiber, the resistant starch in potatoes acts as a prebiotic – food for good bacteria in the large intestine that improves gut health.Disease Prevention Potatoes are packed with antioxidants — compounds that fight free radicals from causing damage to your cells. .
Potato nutrition facts & health benefits
Potato nutrition facts show that the vegetable can be a very healthy part of a balanced diet when prepared in the right way.Since the 1950s, however, processed potatoes — French fries and hash browns, for example — have grown more popular as the technology to freeze the vegetables has improved."Potato has contributed to human diet for thousands of years, first in the Andes of South America and then in the rest of the world.Generally, the key nutrients found in potatoes including minerals, proteins , and dietary fiber are well retained after cooking.Vitamins C and B6 are significantly reduced after cooking while carotenoids and anthocyanins show high recoveries after cooking due to an improved release of these antioxidants ," wrote Gabriela Burgos, Thomas Zum Felde, Christelle Andre and Stan Kubow in " The Potato and Its Contribution to the Human Diet and Health " (Springer, Cham, 2020).Potatoes are often thought of as a comfort food — richly mashed with butter and sour cream or crisply fried in vegetable oil.But when prepared in these ways, they can lead to weight gain, diabetes and heart disease , according to the Harvard School of Public Health.In fact, a study published in 2017 in The American Journal of Clinical Nutrition found that people who ate fried potatoes twice a week saw an increased risk of death.Potatoes are stuffed with phytonutrients , which are organic components of plants that are thought to promote health, according to the USDA .A 2012 study published in the Journal of Agriculture and Food Chemistry found that six to eight small purple potatoes twice a day helped lower blood pressure and risk of heart disease and stroke among people who were overweight and suffering from hypertension.Scientists at the Institute for Food Research have discovered that potatoes contain chemicals called kukoamines, which are associated with lowering blood pressure.A 1995 study published in the American Journal of Clinical Nutrition found that modest increases in glucose could help enhance learning and memory.Some people think potatoes and other members of the nightshade family — such as eggplants, tomatoes and peppers — trigger arthritis flares because they contain the chemical solanine.The organization suggests that people with arthritis try cutting nightshade vegetables from their diets for two weeks to see if symptoms improve.The largest health benefit offered by potatoes is how they can help with digestion due to their high fiber content, Jarzabkowski said.Additionally, B6 plays a crucial role in the methylation process, which, among other things, changes the potentially dangerous molecule homocysteine into methionine, a component in new proteins, according to the Harvard School for Public Health.Too much homocysteine can damage blood vessel walls, and high levels of it are associated with increased risk of heart attack and stroke."Sodium and potassium, which are found in potato peels, are two important electrolytes, and athletes lose them in sweat.".A 2017 study published by the Journal of Nutritional Biochemistry found that consuming purple potatoes might reduce the risk of colon cancer.Purple potatoes are high in antioxidants and anti-inflammatory properties that can reduce levels of interleukin-6 or IL-6, a protein linked to cancer cell growth within the colon.At the end of the study, pigs that ate purple potatoes had levels of IL-6 six times lower than the other groups.Dieticians do not recommend a high potato consumption diet because it is almost impossible to get all 20 essential amino acids and 30 vitamins and minerals from one food.Furthermore, a 2016 study in The American Journal of Clinical Nutrition found that different individuals respond to a food’s glycemic index value in substantially different ways.Even when prepared in a healthy way, potatoes can present health problems to individuals with obesity or diabetes.The Harvard School of Public Health tracked the diet and lifestyle of 120,000 men and women for about 20 years and found that people who increased their consumption of French fries and baked or mashed potatoes gained more weight over time — as much as 3.4 lbs.Men who ate the equivalent amount of potato chips, however, did not see their risk for higher blood pressure increase.This study further indicates that potatoes may contribute to different health outcomes in different people, perhaps depending on their unique glycemic index reactions.The same thing can happen with peeled potatoes that are left to soak, a method used to stop darkening.Potato stems, branches, leaves and fruits are toxic, containing alkaloids such as arsenic , chaconine and solanine.The nickname "spud" comes from the digging tool used in planting potatoes: "espada" in Spanish, "spyd" in Dutch and "spade" in English.It is a myth that the word “spud” is an acronym for the Society for the Prevention of an Unwholesome Diet, a supposed activist group that wanted to keep the potato out of Britain in the 19th century.Following Idaho are Washington, Wisconsin, North Dakota, Oregon, Colorado, Minnesota, Michigan, Maine and California. .
Why You Should Think Twice Before Eating Instant Mashed Potatoes
This may even be the case if you've dressed up your potato with a bunch of toppings, healthy or otherwise — unless, perhaps, you are using bacon bits or any type of vegan meat or dairy substitutes, since those may also have a long list of hard-to-pronounce, harder-to-identify ingredients. .
Healthy Mashed Potatoes
Healthy mashed potatoes are velvety and smooth, creamy and delicious packed with flavour, but with only a fraction of the calories.Substitute the cream for non-fat Greek yogurt and low-fat milk, and most of the butter with olive oil and chicken stock.These healthy mashed potatoes are the easiest side dish to prepare and can be made ahead of time.Add this quintessential holiday side dish to your Thanksgiving table this year and you won't regret it.butter - just one tablespoon in the whole dish to still give it that classic buttery texture and flavour.- just one tablespoon in the whole dish to still give it that classic buttery texture and flavour.extra virgin olive oil - for texture and to keep the amount of butter that we use low.Bring to a boil over high heat, then turn down to low, cover and simmer for 15-20 minutes, until potatoes are tender. .