Mashed potatoes don’t have to be heavy or full of butter to be delicious. When made with a few simple swaps,
they can be a healthy, comforting meal or side dish that keeps you full and satisfied. Using good-quality, starchy potatoes ensures a creamy texture naturally, and a reliable potato peeler makes prep fast and easy, especially if you’re cooking for several people at once.
Serves: 2–3
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients:
- 4 medium potatoes, peeled and chopped
- 100 ml milk (or use some of the potato cooking water for a lighter option)
- 1–2 tsp olive oil or butter (optional, for creaminess)
- Salt and pepper to taste
- Optional flavor additions: garlic, fresh herbs (parsley, chives), a pinch of paprika
Instructions:
- Place the chopped potatoes in a pot and cover with water. Bring to a boil and cook for about 15–20 minutes, or until the potatoes are tender.
- Drain the potatoes, keeping some of the cooking water to use if you want a lighter mash.
- Mash the potatoes using a potato masher or fork.
- Gradually add milk or reserved cooking water and olive oil/butter, mashing until smooth and creamy.
- Stir in salt, pepper, and any optional flavorings like garlic or herbs.
- Taste and adjust seasoning as needed.
Serving Ideas:
- Enjoy as a main meal topped with sautéed vegetables or beans.
- Pair with grilled chicken, fish, or tofu for a balanced plate.
- Can be portioned into meal prep containers for easy weekday lunches.
Nutritional Benefits:
Potatoes are surprisingly nutrient-dense and can be a healthy, satisfying addition to your meals. A medium potato provides around 110 calories, is rich in vitamin C, potassium, and fiber, and contains complex carbohydrates that keep you feeling full for longer. Potatoes themselves are not unhealthy—it’s what you add to them, like excessive butter or cream, that can make them less nutritious. When prepared thoughtfully, mashed potatoes can be a delicious, filling, and nutrient-packed part of a balanced diet.