Jeffrey Salazar
Mashed potatoes are a staple side dish, but they can be a bit of a diet disaster. Luckily, there are ways to make this classic potato dish healthier without compromising on taste and creaminess. This involves cutting down on the potatoes and butter and using alternatives like Greek yoghurt, almond milk, vegetable broth, and cauliflower to make it lighter and packed with flavour.
| Characteristics | Values |
|---|---|
| Potatoes | Russet, Yukon Gold, or any yellow potato |
| Milk | Skim, 2%, low-fat, whole, or almond milk |
| Butter | Regular or vegan |
| Seasoning | Salt, pepper, garlic, onion powder, herbs |
| Herbs | Parsley, chives, thyme, rosemary, sage, oregano, dill |
| Other vegetables | Cauliflower, garlic |
| Other ingredients | Greek yogurt, low-fat sour cream, vegetable broth, chicken broth |
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What You'll Learn
Use Greek yoghurt, almond milk and a head of cauliflower to make it lighter
To make diet mashed potatoes using Greek yoghurt, almond milk and a head of cauliflower, start by placing chopped potatoes in a large pot. Add water to cover the potatoes and heat until the water is boiling. Reduce the heat to medium-low, cover and simmer until the potatoes are fork-tender, which should take about 15-20 minutes.
Next, add in the cauliflower florets and continue to simmer for an additional 8 to 9 minutes, until the cauliflower and potatoes are soft and fork-tender. Drain the potatoes and cauliflower, then add them back into the pot they were cooked in.
Now, add milk, butter, Greek yoghurt, salt, pepper, garlic powder and onion powder to the potatoes and cauliflower. Mash the mixture using a potato masher or blend everything using an electric mixer until you reach your desired consistency. You can also use a hand mixer to achieve a fluffy texture.
Finally, transfer the mashed potatoes to a bowl and garnish with fresh thyme and chives. Enjoy your diet mashed potatoes!
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Boil and mash with garlic for flavour
For a diet version of mashed potatoes with a garlic flavour, you can boil the garlic with the potatoes. Start by peeling and cutting the potatoes into chunks. For a more mellow taste and bright white appearance, you can boil a few cloves of garlic with the potatoes.
Place the potatoes and garlic in a large pot and cover with cold water by about an inch. Add a tablespoon of salt and bring the water to a boil over high heat. Then, reduce the heat to medium and gently boil until the potatoes are fork-tender. This should take around 15 to 20 minutes, but the timing can vary. The potatoes are ready when you can easily pierce them with a fork. Avoid undercooking them, as they will end up with lumpy mashed potatoes if they are still firm in the centre.
When the potatoes are tender, drain them into a colander. Return the potatoes to the pot and begin to mash them with a potato masher. When they are partially mashed, add butter, milk, salt, and pepper. Continue mashing until the potatoes reach your desired consistency. You can then add in sour cream for extra creaminess and flavour, if you like.
You can also roast the garlic for a sweet, mellow, golden flavour. To do this, remove the outer layer of papery skin from the whole garlic head, leaving the head itself intact. Slice off the tops of the garlic cloves so they are all exposed. Place the garlic head on a piece of aluminium foil, drizzle with olive oil, sprinkle with salt, and wrap the foil around the garlic. Roast in the oven at 400°F. When the garlic is roasted, squeeze it into the potatoes and begin mashing.
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Use vegetable broth instead of water for more flavour
If you're looking to make a diet version of mashed potatoes without compromising on flavour, vegetable broth is a great substitute for water. It adds a lot more flavour to the dish than water would. It's best to use low-sodium broth so that you can control the amount of salt in the final dish.
To make the mashed potatoes, first, peel and chop the potatoes into 2-inch chunks. You can use any type of potato, but Yukon gold potatoes are a popular choice for mashed potatoes because of their buttery texture and natural yellow colour. Place the potatoes in a large pot and add enough cold water to cover them. Bring the water to a boil and then reduce the heat to medium-low. Cover the pot and let the potatoes simmer until they are fork-tender, which should take about 15-20 minutes.
Once the potatoes are cooked, drain them and return them to the pot. Then, instead of adding water, pour in the vegetable broth and mash the potatoes until they reach your desired consistency. You can also use a food blender or mixer for an even smoother texture. If the mixture becomes too thick, you can add a little more broth to loosen it up.
Mashed potatoes are a great side dish for a range of meals, from roast chicken to steak, and they are a staple at Thanksgiving and Christmas. By using vegetable broth instead of water, you can enjoy a flavourful and creamy dish without the extra calories.
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Season with salt, pepper, garlic powder, onion powder and herbs
When it comes to seasoning, salt is a must for mashed potatoes. It is recommended to add some salt to the water when boiling the potatoes to infuse a salty taste. You can also season the potatoes with salt after mashing them.
Pepper is another seasoning option. Black pepper and freshly cracked pepper are both used in different recipes. You can add pepper to the garlic herb seasoning mix or season the potatoes with pepper after mashing them.
Garlic powder is a great way to infuse a garlic taste into the mashed potatoes without the strong flavour of raw garlic. You can add garlic powder to the seasoning mix or use roasted garlic for a caramelized flavour. If you do use roasted garlic, you can mash it with a fork in a small bowl and then add it to the potatoes. You can also boil garlic cloves with the potatoes to infuse a garlic taste.
Onion powder is another seasoning option. You can add it to the garlic herb seasoning mix or steep the butter and milk with onions.
You can also add fresh herbs to the mashed potatoes. Fresh thyme, chives, parsley, rosemary, sage, oregano, dill, and basil are all used in different recipes. You can add fresh herbs to the garlic herb seasoning mix or garnish the potatoes with them.
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Use skim milk and low-fat sour cream to keep it light
Making mashed potatoes with skim milk and low-fat sour cream is a great way to keep this side dish light and healthy. This recipe is perfect for those watching their calorie intake but still wanting to enjoy a comforting bowl of mashed potatoes.
To make this healthier version, start by peeling and cutting your potatoes into cubes. Use starchy potatoes like Russet or Yukon Gold potatoes for the best texture and flavour. Russets are starchy and fluffy, while Yukon Golds are creamy and buttery. Place the potato cubes in a large saucepan and cover them with cold water. Add a teaspoon of kosher salt and bring the water to a boil. Cook the potatoes until they are tender when pierced with a fork, which should take about 15 minutes.
Once the potatoes are cooked, drain them and return them to the saucepan. Set the saucepan over medium heat and stir the potatoes until they are dry, which should take about 1 to 2 minutes. Remove the saucepan from the heat and cover it to keep the potatoes warm. In a separate medium saucepan, combine skim milk, low-fat sour cream, butter, salt, and freshly ground black pepper. Heat this mixture over medium heat, stirring occasionally, until the butter is melted.
Now it's time to mash the potatoes. You can use a hand masher, a food mill, a potato ricer, or an electric hand mixer. Be careful not to over-mix, as this can affect the texture of your mashed potatoes. Gradually add the milk and sour cream mixture to the potatoes until you achieve your desired consistency. For an even creamier texture, you can also add some hot starchy water that the potatoes were cooked in.
Your light and healthy mashed potatoes are now ready to be served! Enjoy them as a side dish with your favourite meals without the guilt of extra calories.
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Frequently asked questions
You will need potatoes, skim milk or almond milk, butter, Greek yoghurt, salt, pepper, garlic, and onion powder.
First, peel and chop the potatoes into 2-inch chunks. Boil these in a large pot of salted water until fork-tender. Drain the potatoes and return them to the pot. Add the milk, butter, Greek yoghurt, salt, pepper, garlic powder, and onion powder to the potatoes and mash until smooth.
You can substitute some of the potatoes with cauliflower. You can also use vegetable broth instead of milk, and low-fat sour cream instead of butter.
Diet mashed potatoes can be stored in an airtight container in the fridge for up to 5 days. They can be reheated on the stovetop or in the microwave.
