Are Mashed Potatoes Boring You?

Are Mashed Potatoes Boring You?

Nov 23, 2016

I love all potatoes, but there was a time when I was younger (after having baby teeth pulled, wisdom teeth removed, and then later my tonsils removed) that I became very bored and unimpressed with mashed potatoes. 

If you are a potato fan then you probably are a fan of mashed potatoes, but sometimes we get tired of eating them the same ol' way over and over. 

So let's switch things up a bit:

  • Try using Yukon gold, sweet potatoes or purple potatoes instead of red or russet potatoes
  • Leave the skins on the potatoes before mashing so you have some texture. 
  • Use low sodium chicken broth, garlic, & a smaller amount of cheese rather than using full-fat milk/sour cream and lots of cheese to flavor your mashed "taters."
  • Experiment with different spices and seasoning blends such as onion/garlic/pepper or rosemary & thyme for a different flavor!
  • Be bold and try something like "Asian mashed sweet potatoes" with ginger, soy, sriracha & cilantro as a side to your Asian fare instead of rice or rice noodles.

Sweet potatoes are one of my favorite potatoes to mash because they are full of flavor & are naturally sweet! 

They are also quite versatile since you can prepare them as a savory side dish or as a sweet dish like candied sweet potatoes. 

You can make sweet potato chips sprinkled with chili powder or go the sweet route and sprinkle them with cinnamon & a drizzle of honey. 

Here is a twist on the usual mashed potatoes and compared to Russet or Red potatoes, these orange beauties are loaded with Vitamin A, an essential nutrient for our eyesight!  Enjoy

 Garlic & Rosemary Mashed Sweet Potatoes

mashed sweet potatoes.jpg 

Prep/Cook Time: 20 minutes      Number of Servings: 5 – ¾ cup servings

 Ingredients

  • 2 lbs (4 medium) sweet potatoes, peeled and cubed
  • 1 tablespoon olive oil
  • 1/4 cup freshly grated parmesan cheese (can buy already grated or shaved)
  • 1 tablespoon minced garlic
  • 1/2 cup 1% milk
  • 2 tablespoons plain, non-fat Greek yogurt
  • 1 teaspoon dried rosemary
  • 1 teaspoon onion powder
  • 1/2 teaspoon oregano
  • 1 teaspoon ground black pepper (or to taste)
  • Salt to taste (optional)

Directions

1. Bring a large pot of water to boil and add the cubed sweet potatoes.
2. Boil sweet potatoes until soft and tender and then drain in a colander.
3. Place olive oil in large pot (empty) over medium heat and add minced garlic. Sauté garlic until light golden brown and then place drained sweet potatoes back into the pot.
4. Add the milk, plain non-fat Greek yogurt, and freshly grated parmesan cheese to the pot and mash ingredients until smooth and creamy.
5. Add the rosemary, onion powder, oregano, and ground black pepper to the pot and evenly distribute the herbs and seasoning (salt to taste, optional).

Tips

  • Try using Mrs. Dash seasonings in the place of salt.
  • Add some fresh parsley for a nice garnish

Nutrition Facts (per serving):

Calories: 154    Protein: 5gm    Total Carbohydrates: 22gm    Fiber: 3.4gm   

Total Fat: 5.4g    Cholesterol: 8mg    Sodium: 140mg

 Melanie Kluzek, Registered Dietitian for County Market

 



Category: Recipes

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