by Olena

Healthy Mashed Potatoes Recipe

by Olena

Full guide why, what and how to make the BEST creamy and healthy mashed potatoes my Ukrainian way. And without 2 sticks of butter.

Healthy Mashed Potatoes Recipe

Let’s start thinking holidays! Turkey, mushroom gravy, shaved brussels sprouts salad and dare I say healthy cinnamon rolls are all on iFOODreal’s menu this season. And they are coming your way!

If there is more qualified person to talk about healthy mashed potatoes, it is anyone who grew up in former USSR. In Ukraine potatoes were our bread and butter. Entire family would grow potatoes during summer, harvest in fall and eat year round. We ate potatoes 3-4 times a week. Baked, mashed, boiled. Everything!

MY LATEST RECIPES

Today I will share my version of healthy mashed potatoes like my grandma, mom and aunt used to make. It is an easy recipe with a few tips to make them creamy, fluffy and flavourful.

Are Mashed Potatoes Healthy?

Cauliflower mashed potatoes are a great low carb side dish. But at same time I do not think we should avoid traditional starchy vegetables because of their high glycemic carbohydrates. There are much worse things you can eat than good old potatoes.

Health Benefits of Potatoes

  • Vitamin C. One potato contains more vitamin C than one medium tomato or sweet potato. Vitamin C supports the immune system, helps collagen production and iron absorption.
  • Fiber. One medium potato with the skin contains 2 grams of fiber that helps to keep your belly full. This is why I try not to peel potatoes whenever I can.
  • Potassium. Potatoes rank in top 20 raw foods with high potassium content. Higher than banana. One medium potato with skin on contains 15% of recommended daily value. Potassium is super important mineral your body needs to transmit nerve impulses, help muscles contract and maintain normal blood pressure.
  • Potatoes are a source of vitamin B6, low in sodium and fat free.

Bottom Line

Fruits, vegetables and whole grains should be consumed daily. Fried foods and high fat snack should be a treat. Understanding the difference between fast food fries and homemade mashed potatoes will help you nourish your body properly and leave room for an occasional indulgence.

Full guide why, what and how to make the BEST creamy and healthy mashed potatoes my Ukrainian way. And without 2 sticks of butter.

What Are Your Grandma’s Mashed Potatoes Ingredients?

  • Potatoes
  • Milk
  • Butter
  • Garlic powder
  • Salt and pepper

FAQs About Mashed Potatoes

What Are the Best Potatoes to Use?

Starchy variety like Russet or Yukon Gold will produce the most creamy, fluffy and flavor packed mashed potatoes. If you use more waxy type like red or white potatoes (been there, done that), it will take you longer to mash them and taste will not be the same.

Do I Have to Peel the Potatoes?

Yes. I am an advocate for eating the skin of any potatoes because it contains many health benefits. But with mashed potatoes you have to peel the skin for smooth end result. But you can make smashed potatoes with skin on, add Greek yogurt or sour cream and fresh garlic. Mmmm. I see new recipe in the future.

Full guide why, what and how to make the BEST creamy and healthy mashed potatoes my Ukrainian way. And without 2 sticks of butter.

Why Heat Up Milk?

When my kids were very little and I was more tired, I would use cold milk. Don’t do it! Warming up milk makes a huge difference. Mashing potatoes with hot milk helps to mash potatoes well, incorporate other ingredients and simply keep potatoes warm.

Can I “Mash” Potatoes in a Food Processor?

I would not recommend. A food processor or an immersion blender will make potatoes gummy with a weird shine to them. Some people like to use a hand mixer. I stick to a good old potato masher.

Can I Make Mashed Potatoes Ahead?

Mashed potatoes are the best served fresh. Here is what I do to prepare them ahead.

  1. Peel, cut, cover with cold water and refrigerate for up to 24 hours. Then drain and cook when ready. Saves a lot of time in a pre-Thanksgiving dinner rush.
  2. OR after potatoes are done cooking, turn off the heat and don’t drain for up to an hour. Drain and mash right before serving.

How to Make Healthy Mashed Potatoes

  1. In a large pot, add potatoes, 1/4 tsp salt and enough cold water to cover.
  2. Cover with lid and bring to a boil. Reduce heat to low and cook for 20-25 minutes or until potatoes are tender.Full guide why, what and how to make the BEST creamy and healthy mashed potatoes my Ukrainian way. And without 2 sticks of butter.
  3. In a small saucepan, bring milk to a boil. Don’t walk away and watch milk not to run.Full guide why, what and how to make the BEST creamy and healthy mashed potatoes my Ukrainian way. And without 2 sticks of butter.
  4. Drain potatoes very well by holding onto the lid and leaving a small opening or in a colander.
  5. Add butter, half the hot milk, remaining 1/2 tsp salt, garlic powder and pepper.Full guide why, what and how to make the BEST creamy and healthy mashed potatoes my Ukrainian way. And without 2 sticks of butter.
  6. Mash until smooth adding remaining hot milk half way through mashing.Full guide why, what and how to make the BEST creamy and healthy mashed potatoes my Ukrainian way. And without 2 sticks of butter.

5 More Tips for Best Mashed Potatoes

  1. Cut in same size pieces. To ensure evenly cooked potatoes, cut them in similar size cubes. Smaller the cubes, less cooking time.
  2. Salt the water. When potatoes cook starch granules absorb the water. If you add salt in the beginning, you will not need as much at the end.
  3. Cook in cold water. It might be tempting to cover potatoes with hot tap water to speed up the boiling process. Doing so will result in undercooked inside and falling apart outside.
  4. Drain well. Have patience to drain all the water. It will ensure no watery taste and more creamy potatoes.
  5. Use room temperature butter. It will be absorbed more easily and will not cool down the potatoes. Just like hot milk.

Full guide why, what and how to make the BEST creamy and healthy mashed potatoes my Ukrainian way. And without 2 sticks of butter.

Healthy Mashed Potatoes Substitutions

  • Milk. I recommend to use homo milk or at least 2% cow’s milk. I would not advise on almond or skim milk because full fat cow’s milk makes potatoes creamy.
  • Chicken broth. I have seen it other recipes but have never tried.
  • Garlic. You can replace garlic powder with fresh garlic. Start with 1 small grated clove and adjust to taste. Raw garlic can make mashed potatoes overpowering with its flavor. It is purely a mood thing for me. How I feel that day – garlic powder or fresh garlic.
  • Butter. You can use ghee or vegan butter. To me, healthy substitute for butter in mashed potatoes is butter. Without butter they are not the same. Don’t use 1 or worse 2 sticks of butter and it’s all good.
  • Greek yogurt or sour cream. A small dollop of either or will add a tang to mashed potatoes. Why not?!

Full guide why, what and how to make the BEST creamy and healthy mashed potatoes my Ukrainian way. And without 2 sticks of butter.

What to Serve with Mashed Potatoes

More Healthy Recipes with Potatoes

Print

Healthy Mashed Potatoes

5 from 1 reviews

Full guide why, what and how to make the BEST creamy and healthy mashed potatoes my Ukrainian way. And without 2 sticks of butter.

  • Author: Olena of ifoodreal.com
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings
  • Category: Side Dish
  • Method: Stove
  • Cuisine: American Ukrainian

Ingredients

  • 3 lbs russet or yukon gold potatoes, peeled & cubed
  • 4 tbsp butter, room temperature
  • 1 1/4 cups whole milk
  • 1 tsp garlic powder
  • 3/4 tsp salt
  • Ground black pepper, to taste

Instructions

  1. In a large pot, add potatoes, 1/4 tsp salt and enough cold water to cover.
  2. Cover with lid and bring to a boil. Reduce heat to low and cook for 20-25 minutes or until potatoes are tender.
  3. In a small saucepan, bring milk to a boil. Don’t walk away and watch milk not to run.
  4. Drain potatoes very well by holding onto the lid and leaving a small opening or in a colander.
  5. Add butter, half the hot milk, remaining 1/2 tsp salt, garlic powder and pepper. Mash until smooth adding remaining hot milk half way through mashing.
  6. Serve immediately.

 Did you make this recipe? Please give it a star rating in the comments.

About Olena

Hi, I’m Olena and this is my healthy family recipes blog. Originally from Ukraine, I now live on magic Vancouver Island in British Columbia. I’m here to help you with “What’s for dinner?”.

Made a recipe? Tag @ifoodreal or #ifoodreal on Instagram. I would love to share in the “Look what you made” stories.

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1 comment on “Healthy Mashed Potatoes Recipe

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  1. I couldn’t wait until Thanksgiving and made your mashed potatoes tonight. They turned great! Just like on a photo.