Mashed Potatoes: A Classic Side with a Nutritious Twist
- Oasis Vision Rehabilitation
- Sep 20, 2023
- 2 min read
Mashed Potatoes: A Classic Side with a Nutritious Twist
Let's dive into a mashed potato recipe rich in taste yet mindful of health.
Ingredients:
Russet potatoes
Water
Whole milk (homogenized, also known as homo milk)
Ghee butter
Herb spices (think rosemary, thyme, or your choice)
Salt and pepper (adjusted to your preference)
Instructions:
Instructions:
Cut the potatoes into small pieces and boil until they reach 200°F.
Drain and strain the potatoes, then return them to the Dutch oven.
Heat whole milk, Laughing Cow cream cheese, ghee butter, and herb spices.
A Brief on Nutrition: For those counting or curious, a single-cup serving offers:
Calories: Between 200-250
Carbohydrates: Around 25-30 grams
Fats: Roughly 8-10 grams
Sugar: 2-4 grams (these are sugars naturally found in potatoes)
Protein: A decent 4-5 grams
Why Russet Potatoes?
Sustained Energy: Thanks to the complex carbs in Russet potatoes, you get a steady energy release—perfect to keep you going.
Digestive Support: They're a good source of dietary fibre, aiding digestion and potentially assisting in weight management.
Nutrient Powerhouse: These potatoes come packed with vitamins C and B6 and are a great potassium source.
Heart-Friendly: Naturally low in fat and cholesterol, making them an excellent choice for heart health.
Gut Health Boost: They contain resistant starch, which can benefit your gut health by fostering beneficial gut bacteria.
Expert Tips for Perfect Mashed Potatoes:
Mind the Fats: While butter and cream offer a delightful richness, moderation is key to keeping your dish healthier.
Skin Benefits: If you want extra fibre and nutrients, consider leaving the skin on. Plus, it gives a rustic touch to your mash.
Cooking Methods: Steaming or boiling your potatoes is a calorie-conscious choice compared to frying.
Herbs Over Salt: Instead of reaching for the salt shaker, experiment with flavorful herbs like rosemary or thyme. They elevate the taste while being health-friendly.
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