Delicious Healthy Mashed Potatoes ~ Low-Fat And Salt-Free


Healthy Mashed Potatoes are made without salt, and less fat than traditional mashed potato recipes.  I add two 'special' ingredients: sweet potato ~ which gives a nice color, nearly looking like cheddar cheese.  

The other special / secret ingredient ~ nonfat dry milk powder ~ may not tantalize your taste spuds, I mean buds, but I promise, it gives a nice richness while also boosting calcium, without adding fat.  

Potatoes are an excellent source of potassium, however, some potassium is lost when cooking.  For these Healthy Mashed Potatoes, you won't be tossing out the cooking water.  Instead, you'll cook them in just enough water + milk, which further deepens the rich flavor, and retains the healthful, heart protecting potassium.

While salt is rarely excluded from mashed potatoes, give this salt-free recipe a try to keep your potassium to sodium ratio higher.  Remember, K>Na.  Read my article, Salt And Health to learn more.

Please note that the ingredient measurements are imprecise, as the amount needed will vary according to the quantity of mashed potatoes being cooked, and as per your personal taste preferences.  

Try these Healthy Mashed Potatoes at your next Thanksgiving or holiday meal, or alongside steak, roasted chicken, or a burger.


Lower Fat & Sodium ~ Healthy Mashed Potatoes
 


INGREDIENTS FOR HEALTHY MASHED POTATOES

  • 4-6 medium-sized Yukon Gold or similar potatoes, more if small 
  • 2 small - medium-sized sweet potatoes
  • Water for cooking
  • About 1 cup milk for cooking ~ 2% for lower fat, whole otherwise
  • 3 Tbsp. nonfat dry milk powder stirred into about 1/2 cup water
  • 1+ Tbsp. butter
  • Generous amount of dried parsley
  • Black pepper 
  • Onion powder


STEPS FOR MAKING HEALTHY MASHED POTATOES

  • Peel all the potatoes
  • Cut into chunks, cutting the sweet potatoes into smaller chunks
  • Place in pot with water covering up to about half the potatoes
  • Bring to boil
  • Add butter, milk and nonfat dry milk dissolved in water
  • Season generously with parsley and pepper, and a little onion powder
  • Let simmer, covered, until potatoes are soft and tender, paying attention to water level.  If getting dried out, add more water or milk.  If too much liquid, let simmer uncovered once nearly cooked for a few minutes, leaving some milk/water in the pot for mashing
  • Once cooked, mash with a masher ~ like this simple stainless hand held masher which works great ~ keeping it as chunky as desired.  It should be pretty easy to mash it all up
  • Garnish with a bit more dried parsley and pepper once mashed
     

HEALTHY MASHED POTATOES COOKING NOTES


Try to avoid adding salt!  I think you'll love the sweet flavor of the potatoes with a nice warmth from the pepper and onion powder, and the richness from the milk + nonfat milk powder.

If you feel like being more decadent, you can always up the fat with a little half and half, or a bit of heavy cream.  I personally enjoy it with the milk, and just a little butter.

For those who prefer, you can also try a mix of extra virgin olive oil with the butter.

Adjust seasoning and the type of milk to suit your health goals and preferences. Rosemary or paprika could be used as well.

If enjoying this for a holiday meal, you can certainly add higher fat half and half or heavy cream, however, consider how many other dishes will be super rich and higher in fat.  I like to keep some dishes more simple, clean and lower fat for better balance.



It may take a little bit of time to get accustomed to salt-free foods, however, we believe most people will come to prefer the taste of the foods, rather than the taste of the salt, which on it's own is rather harsh, and contributes to many health issues when consumed in excess with too little potassium.


Links are shown for informational purposes, however, purchases made through any links provided is greatly appreciated, and provides a small commission, w/o extra charge to you!  A win-win! 

This Stainless Steel Rust Resistant Wire Masher w/ Gorilla Grip won't break your budget!  It's effective, and takes up little room.  The perfect, simple kitchen tool!

Kitchen Aid is another solid stainless masher for making Healthy Mashed Potatoes

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