Making a healthier mash
Posted by kathryn in Vegetables
Mashed potatoes to me are one of the ultimate comfort foods.
There are times when I crave it and going into winter we’ll probably be eating more of it.
While there’s nothing wrong with the actual potato part, most recipes call for bucketloads of milk and butter. Which hikes up both the kilojoules and also the saturated fat.
Over the years, I’ve gradually found ways to make my mashed potatoes just that bit healthier.
How I make mashed potatoes
- Cook less: One of the first steps I’ve taken is simply to cook less potato. It means we have a smaller amount of mash, but I still get the flavour withoutall those extra kilojoules. I’ll then make sure there are plenty of steamed vegetables, to boost the meal.
- Leave the skin on: Much of the potatoes goodness is in or close to the skin so leave it on when cooking, and mash through.
- Add other mash-able vegetables: Quite often when cooking potato, I’ll add cauliflower florets to the water, close to the end of cooking. I then mash these two vegetables together. This reduces the overall kilojoule content. Plus it means you are eating another, different vegetable as well. And it’s quite delicious. As a kid, my mum also used to add parsnips, suede and sweet potato.
- Add some white beans: A tin of lima or butter beans, added to the potatoes just before mashing is another excellent addition. This combination makes a really good mash and also adds more fibre, some protein and plenty of antioxidants.
- Replace some of the butter: I usually use a bit of butter in mashed potato, it adds a lovely flavour. However to cut back on the saturated fat, I use much less than most recipes recommend. Instead I add in tahini, yoghurt and some of the potato cooking water. This combination produces a full-flavoured and creamy mash, with the benefits of greater nutritional diversity and a lower overall saturated fat content.
Mashed potatoes are one of those dishes many people avoid, particularly when they are trying to lose weight. However, if you adjust the way you make it there’s no reason why you can’t enjoy it more often.
Do you have any suggestions for making a healthier mash?
Photograph by Devlyn.
23 April, 2009
Comments
Great suggestions Kathryn! I’ve tried using yoghurt before, but I’ll definitely give your tahini a go. I like the idea of the beans too.
As a diabetic and lover of all things potato, I’ve had to examine this comfort food, myself. I usually add beans, and my favorite is to use either fat-free sour cream or lowfat canned evaporated milk. Creamy, delicious, and the beans contain amylase inhibitors that help slow the blood sugar response to this high-carb side (as well as all other carbohydrates consumed in the same meal).
I do like mashed potatoes but for some reason don’t enjoy them combined with other veggies (well, except sweet potatoes—which I suppose helps with the overall GI if not the calories). My favorite alternative mash is cauliflower, beans, and parsnips (recipe on my blog). I top it with salt and sesame seeds. Doesn’t taste like potato, but is still really yummy!
I have a vegan recipe that I was just going to try for mashed roasted sweet potatoes using coconut milk rather than butter and milk. I’ll let you know how it turns out
I love the idea of adding beans or cauliflower! Last winter I did a lot of sweet potato mashes. I like the sweet potatoes that are less bright orange and more of a yellow flesh. Those made a really nice mash. Do you know what they are called?
A splash of buttermilk is great or an egg mixed in (to about 800g g of spuds) after you’ve mashed a bit first – makes the mash lovely and glossy.
I have to say I go the milk route with mashed potato. I figure a splash of semi-skimmed milk loosens the potato up well but isn’t really going to add much in terms of calories or fat. As well as plenty of nutmeg and a touch of salt.
Hubbie on the other hand, likes to add the butter
I second white bean mash as a great healthy comfort food (with or without the potato)
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Great suggestions Kathryn – I do a lot of these. I especially love cauliflower in my mash.
Another great way to flavour mash without adding fat is to pop a garlic clove in with the boiling potatoes. Or add fresh herbs, chilli flakes, or a spoonful of harrissa instead of salt.
Thank you for this informative and creative post. I don’t eat potatoes all that often, but your preparation suggestions make them all the more appealing and digestible. Beans, tahini and yogurt – what’s not to like about that combo?!
Chopped shallots or spring onion, or even chives, are a fabulous addition to mashed potato. My Irish greatgrandmother always added them.
Pumpkin or carrot added while the potatoes are cooking and mashed with them are good, too. I do add butter to my mash, but I make sure it’s the minimum amount. Then I add a very low-fat milk. Mashed potatoes are not an everyday food for us, so I figure that little bit of saturated fat is OK occasionally. However, a friend uses olive oil instead of butter and cooks cloves of garlic with the potatoes, and her mash is heavenly!
Tasty, healthy suggestions, Kathryn and all who have commented here. Thanks. I’ll be trying many of these ideas, starting with adding other mashable vegetables.
MMM will be trying tahini in mashed potatoes – my favourite comfort version is potato, pumpkin peas and promite which my mum used to do for us as kids – also have tried them with olive oil and olives which was quite rich
mash is something very close to my heart as well. great post kathryn. love the idea to add in white beans or cauliflower but don’t think I’m going to be able to reduce my butter content
Pototoes are definitely one of my fav comfort foods too.
Thanks for sharing your ideas, there’s a few tips here I hadn’t thought of. I also like to add nutmeg to mine, it really adds such a wonderful flavour.
Lovely suggestions everyone. I do often add a bit of low fat milk and we’ve even been known to use rice milk in our mash – depending on what’s in the cupboards.
Thanks again everyone, you’ve given me even more ideas to try out in my mashes
When trying to lose weight, I would a) as you’ve suggested, cook less potatoes! and b) instead of butter, add some light cream cheese and a few sprinkles of Masterfoods Tuscan Herb mix. It worked a treat! Not buttery really, but still creamy and full of flavour.
I also love wasabi in mashed potato. It gives it SUCH a kick!
Skinny Latte – wasabi in mash, how delicious. I also like your idea of adding a mixture of herbs. As you say, would make it full of flavour.
I can’t remember who it was, but I do remember seeing/reading/hearing a chef explain that heating the milk is essential, it makes it all taste creamier (and more like you’ve added heaps of butter and cream). Not sure that it would work with skim milk, but worth a try.
love your blog, very yummy photos….I love my mash with olive oil and a dash of salt. If that’s a wee bit strong, add a combo of olive oil and vegie oil. Another awesome mash is broccoli and carrots with garlic and olive oil. The most comforting food ever! Also, lemonpi does fab beanie brownies!
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