Ever since going low carb became a thing, potatoes have gotten a bad rap. But potatoes can be healthy, too!
People have been making mashed potatoes for centuries. An early recipe for the comfort food can be found in The Art of Cookery by Hannah Glasse which was published way back in 1747. And, it actually goes back even more than that! It is believed that indigenous people first cultivated the potato about 8,000 years ago in what is now Peru.
It did not, in fact, all start with the Irish as many may think. However, they were the first Europeans to really embrace the vegetable in the 18th century.
So, if people have been eating potatoes and mashed potatoes for so long, why have they taken a hit in popularity? It’s due, in part, to low carb diets taking off in the late 1990s and early 2000s. However, carbs are not the enemy and neither are potatoes! In fact, according to the Mayo Clinic, potatoes are a good source of vitamins, minerals and fiber, plus they’re low in calories too.
You will love this recipe simply because … it’s mashed potatoes: the ultimate comfort food! At the same time, this recipe offers some useful tweaks to make it healthier than the recipe your grandma likely made around the holidays.
If you want to go even healthier, try this mashed sweet potato recipe. Or, if you’re into viral trends (who isn’t?), then you may have seen food influencers not just mashing potatoes, but smashing them – like in this recipe for crispy smashed potatoes.
The Best Kind of Potato for Mashed Potatoes
There are more than 5,000 varieties of potatoes around and more than 200 varieties are sold in the United States. That’s a lot to choose from! For mashed potato purposes, it’s widely thought Yukon Gold are the best because of their inherently buttery flavor. It’s also said Yukon Gold absorb less water than other types of potatoes when they cook. This prevents them from getting soggy or watery, as other potatoes might do. Plus, these taters are starchy and break down easily, which will give you a creamy, fluffy texture in the end.
Ingredients
- 2 pounds Yukon Gold potatoes, peeled and cut into 2-inch chunks
- 4 cloves garlic, peeled and halved
- 1/2 cup low-fat sour cream
- 1/2 cup low-sodium vegetable broth
- 2 tablespoons unsalted butter
- Salt to taste
- Pepper to taste
- Fresh herbs such as thyme, chives, or parsley for garnish
How to Make Healthy Mashed Potatoes
Step 1: Bring a large pot of salted water to a boil. Add the diced potatoes and garlic to the pot. Cook covered until the potatoes are tender, which should take about 16-20 minutes.
Step 2: Drain the potatoes and garlic, then return them to the pot. Stir in the low-fat sour cream, low-sodium vegetable broth, and unsalted butter. Mash the potatoes using a fork, potato masher, or electric mixer until they reach your desired consistency. Season with salt and pepper to taste.
Step 3: Serve the mashed potatoes warm, garnished with freshly chopped herbs if desired.
FAQs & Tips
How to Make Ahead and Store?
Mashed potatoes are best served right after preparing, but they can last 3-4 days in the fridge. Put them in an airtight container to prevent them from absorbing smells from other foods in the fridge. Take them out 2-3 hours before you plan to serve them. The potatoes may get a little watery in the reheating process, so add some of the low-fat sour cream to help thicken them up.
Can the Skin Be Left On the Potatoes?
Yes, if you want that kind of texture. The skin of a potato is high in fiber, potassium, vitamin C and vitamin B.
Can You Use Two Types of Potatoes?
Sure! Especially if you have some you are trying to use up, but best to stick to starchy potatoes like Yukon, Russet and/or Idaho. Starch can help achieve a fluffy, whipped texture.
How Many Potatoes Should I Have Per Person?
1/3 to 1/2 lb. of raw potatoes per person, which equates to about 5-8 oz. of potatoes per person
Can Mashed Potatoes Be Dairy-Free?
Yes! Just follow our recipe and eliminate the sour cream and butter and instead use 1 tablespoon of olive oil. You can even include a bit of the water you used to boil the potatoes.
Serving Suggestions
Mashed potatoes should be served warm/hot and they pair well with a variety of main dishes, as you likely know from various holiday and family dinners. Aside from turkey and ham, they go with pork, steak, meatloaf, chicken, fried steak, chicken marsala, beef roast, and beef stroganoff. However, if you are a pescatarian, you can easily serve mashed potatoes with salmon or even make mashed potatoes the main dish themselves, like in this mashed potato casserole.
Mashed potatoes go hand in hand with gravy. It’s really one of the great food partnerships – and if you’re looking for a gravy recipe with an extra special something, try this one.
Healthy Mashed Potatoes
Ingredients Â
- 2 pounds Yukon Gold potatoes peeled and cut into 2-inch chunks
- 4 cloves garlic peeled and halved
- 1/2 cup low-fat sour cream
- 1/2 cup low sodium vegetable broth
- 2 tablespoons unsalted butter
- Salt to taste
- Pepper to taste
- Fresh herbs such as thyme chives, or parsley for garnish
InstructionsÂ
- Bring a large pot of salted water to a boil. Add the diced potatoes and garlic to the pot. Cook covered until the potatoes are tender, which should take about 16-20 minutes.
- Drain the potatoes and garlic, then return them to the pot. Stir in the low-fat sour cream, low sodium vegetable broth, and unsalted butter. Mash the potatoes using a fork, potato masher, or electric mixer until they reach your desired consistency. Season with salt and pepper to taste.
- Serve the mashed potatoes warm, garnished with freshly chopped herbs if desired.
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