The Best Healthy Mashed Potatoes Recipe (2024)

FAQs

Is milk or water better for mashed potatoes? ›

Potatoes are like pasta, in that they leach starches into their cooking liquid. In the case of pasta, you want to reserve some of that liquid to give sauce a luscious shine and bind it to the noodles.

The best potatoes for mashed potatoes are a starchy varieties like russet, Idaho or Yukon gold. Starchy potatoes are best for mashed potatoes because they have a fluffy, almost airy texture that breaks down easily.

Wealth of micronutrients. In addition to carbohydrates — a needed energy source for your body and brain — potatoes contain a wealth of micronutrients. They're a good source of vitamins, minerals and fiber. As a bonus, potatoes are low in calories, contain no fat or cholesterol, and are sodium-free.

The secret ingredient is just ice-cold water.

You soak the potatoes in iced water before they are cooked. This eliminates much of the starches in the potatoes, resulting in a super light and fluffy mash. It's also like when you make rice.

A word about butter: Don't melt butter before stirring it into the potatoes because the milk solids and fat will separate. You can add cold butter to your hot potatoes since the butter will melt as a whole and distribute the fat and milk solids evenly.

The very best mashed potatoes start with a ricer, a relatively inexpensive piece of kitchen equipment that forces your cooked food through tiny holes. "If you don't have a ricer, you could use a stand mixer, a hand mixer and you could even use a whisk if you've cooked your potatoes properly," Harvey said.

​ There can be benefits of eating a potato everyday. According to health experts, it could lower your blood pressure, as long as you aren't deep frying it or topping or pairing it with foods high in saturated fat. The fiber and potassium in potatoes are good for heart health.

Whether eating potatoes daily is harmful depends on how you prepare them and how much you eat. In general, potatoes themselves are not inherently unhealthy. They are a good source of carbohydrates, fiber, potassium, vitamin C, and other nutrients.

Overall, potatoes contain more vitamins and nutrients than rice. And if given the choice between rice or potatoes, 9 times out of 10, we would certainly go with potatoes simply because they are more versatile and can be made in many different ways.

Are instant mashed potatoes still healthy? ›

Nutritionally speaking, instant mashed potatoes offer roughly the same vitamins and minerals as the real mashed potatoes with the exception of Vitamin C. To please palates, they tend to be higher in sodium, significantly higher than the amount of salt home cooks would add when making them at home from scratch.

One-half cup of mashed potatoes with milk and butter contains about 110 calories and 4 ounces (a medium order) of French fries has close to 400 calories.

Chicken or vegetable broth: You can use chicken or vegetable broth instead of milk or cream to add flavor and moisture to mashed potatoes. This is a good option for those who are lactose intolerant or vegan.

Can I use water instead of milk for mashed potatoes? Yes, you can use water as the liquid instead of milk, but it won't end up as creamy unless you also add more butter. If using water to make mashed potatoes I recommend using the starchy water the potatoes boiled in.

A potato ricer is widely regarded as the best tool for mashed potatoes that are smooth and fluffy. Built like a big garlic press, it works by pushing cooked potatoes (one or two at a time) through a perforated grate, creating stringy, broken-down potato bits without releasing a ton of starch.

For the very best result every time, always gently warm the butter and milk before adding to the potatoes, rather than adding cold dairy straight from the fridge. Here's why: Warm dairy is absorbed faster and more easily, with less stirring than its cold counterpart.