Healthy Mashed Potatoes

 Healthy mashed potatoes can be made with some simple swaps to reduce fat and calories while still maintaining a creamy and flavorful texture. Here’s a recipe for lighter mashed potatoes that are full of flavor but better for your health:

Ingredients:

2 lbs Yukon Gold or Russet potatoes (Yukon Gold potatoes give a creamy texture, but Russets are great too)

1/2 cup low-fat milk (or dairy-free milk, such as almond or oat milk, for a dairy-free version)

3 tbsp olive oil or unsalted butter (use olive oil for a healthier fat option)

2-3 cloves garlic, minced (optional, for extra flavor)

Salt and pepper to taste

1/4 cup fresh chives or parsley, chopped (optional, for garnish)

1/4 cup Greek yogurt (for extra creaminess, optional but recommended)

Optional: 1/4 cup grated Parmesan cheese (for extra flavor)

Instructions:

1. Prepare the Potatoes:

Peel the potatoes (if desired, you can leave the skins on for added fiber) and cut them into even chunks (about 2-inch pieces). This ensures they cook evenly.

2. Boil the Potatoes:

Place the potatoes in a large pot and cover them with cold water. Add a pinch of salt to the water.

Bring the water to a boil over medium-high heat. Reduce the heat and simmer for about 12-15 minutes, or until the potatoes are fork-tender.

3. Make the Garlic Milk (Optional):

While the potatoes are boiling, heat the milk (or dairy-free milk) in a small saucepan over low heat. Add the minced garlic if using, and let it warm up for a couple of minutes to infuse the milk with garlic flavor.

Alternatively, you can add the garlic directly to the boiling potatoes and mash them together.

4. Mash the Potatoes:

Drain the potatoes well and return them to the pot. Allow them to sit for a minute or two to evaporate any excess moisture.

Using a potato masher, mash the potatoes to your desired consistency (smooth or slightly chunky).

5. Add the Healthy Fats:

Stir in the olive oil (or butter) and Greek yogurt (if using). The Greek yogurt adds creaminess without the need for heavy cream or extra butter.

Gradually add the garlic-infused milk (or plain milk) while continuing to mash until you achieve a creamy texture. Adjust the amount of milk based on how creamy you want the potatoes.

6. Season:

Taste the mashed potatoes and adjust the seasoning with salt and pepper. If desired, sprinkle in some freshly grated Parmesan cheese for added flavor.

7. Serve:

Garnish with chopped fresh herbs, such as chives or parsley, for added color and freshness.

Tips:

Add Cauliflower: For an even lighter version, you can substitute some of the potatoes with steamed cauliflower. This reduces the carb content and adds a mild, creamy flavor.

Make it Vegan: Skip the Greek yogurt and use plant-based butter or olive oil for a completely dairy-free version.

Texture Variation: If you like your mashed potatoes extra smooth, use a potato ricer instead of a masher for a velvety consistency.

These healthy mashed potatoes are a delicious and lighter alternative to traditional mashed potato

es, perfect for anyone looking to cut back on calories without sacrificing flavor!