http://www.care2.com/greenliving/mashed-potatoes-three-ways.html
Mashed Potatoes 3 Ways
Most of us love mashed potatoes but they can be loaded with empty calories. Here are three more-nutritious ways to enjoy everybody’s favorite side dish: Pumpkin Mashed Potatoes, Rosemary-Chile Mashed Potatoes, and Guiltless Mashed Potatoes, which are much lower in fat than the usual version. All three are delicious, so take your pick!
PUMPKIN MASHED POTATOES
Adapted from Full Moon Feasts by Jessica Prentice (Chelsea Green, 2006)
4 cups potatoes, washed and cut into chunks
3 cups combined peeled and chopped sweet potatoes and pumpkin or butternut squash
1/2 cup butter
1/2 cup cream, sour cream, half-and-half, buttermilk, yogurt, crème fraiche, whole milk, or a combination
Nutmeg, grated
Pinch of mace (optional)
Pinch of allspice (optional)
Salt and pepper to taste
Bring a pot of water to a boil. Steam the potatoes, sweet potatoes, and pumpkin or squash over simmering water until fork-tender, about 20-25 minutes.
Pour out the water and place the vegetables from the steamer into the pot. Mash vegetables with a potato masher and add the butter, dairy, and spices.
Serves 4 to 6
ROSEMARY CHILE MASHED POTATOES
Inspired by Grub, by Anna Lappe and Bryant Terry (Tarcher-Penguin, 2006)
1 cup extra-virgin olive oil
3 fresh rosemary sprigs
1 habanero chile, seeded and chopped
2 pounds Yukon gold potatoes, well scrubbed
3/4 cup unflavored rice milk
1 tablespoon minced fresh rosemary
Sea salt and freshly-ground black pepper, to taste
In a small saucepan over high heat, combine the olive oil, rosemary sprigs, and chile. Once sprigs begin to bubble, reduce heat to low and simmer 15 minutes. Remove pan from heat, allow to sit for 30 minutes, then strain into a jar and reserve.
In a large pot over high heat, cover the potatoes with enough cold water to cover them. Bring to a boil and cook about 25 minutes, until potatoes are tender. Drain them, peel them, and return them to the pot.
Combine 1/4 cup of the infused oil with the rice milk in a small saucepan over medium heat and bring to a simmer. (The leftover oil may be used for dipping bread, or in a variety of other recipes.) Add the oil and milk mixture to the potatoes and mash thoroughly until light and fluffy, adding more oil if necessary. At the end, add chopped rosemary, salt, and pepper to taste.
Serves 6
GUILTLESS MASHED POTATOES
3 large potatoes, scrubbed and cut into 1-inch chunks
1 1/2 cups cauliflower florets
1-2 tablespoons olive oil
Vegetable broth as needed
Salt and freshly-ground black pepper to taste
1. Place the potato chunks in a saucepan filled with cold salted water and bring to a boil. When boiling, add cauliflower florets, return to a boil and cook, partially covered, for 20 minutes, until potatoes and cauliflower are very tender.
2. Drain potatoes and cauliflower, add olive oil, and gradually add vegetable broth to moisten, mashing with a potato masher or processing in a food processor until creamy and fluffy. Add salt and pepper to taste and serve hot.
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7 comments
add your comment »My mother uses carnation evaporated milk in her mashed potatoes and that adds flavor
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Ali,
I love your comment including the alien faces. It brings back memories from both my childhood and that of my long grown children. Thanks!
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Oh Cait, I Love these ideas and I thank you so much I grow Rosemary right out side being a gardener I just pulled my carrots yesterday so I will try them too mashed with the Rosemary as carrots they are also awesome with Nutmeg, cinnamon and a pat of butter Thank you lots for this idea all ideas and Happy Thanksgiving to you too. Love Brenda
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When I make mashed potatoes, I add egg whites and non-fat milk plus a little salt. The egg whites add fluff and volumn plus tons of protein and NO bad things.
One restaurant I was at said they added a pinch of brown sugar, egg whites & one dash of cinnamon. Their mashed potatoes were just incredible.
I dont think that potatoes are really empy calories if you put the boiled potatoes through a FOLEY FOOD MILL then most of the skin is shredded so tiny you don't taste it but you get the nutrients. My mom used one and I do too with making applesauce as you get much more of the nutrients since you don't skin the apples--just boil them after cutting the stem/bottom blossom off (leave cores in) and boild them.
LIFT out of water, put into FOLEY FOOD MILL--crank the handle and you have applesauce with a LOT MORE nutrients left in it and not in the skin!
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I do a 3 way mashed potato recipe, by boiling together potatoes, butternut squash and brussels sprouts, boil for about 20 mins, then mash with butter and creme fraiche, tastes delicious, is full of goodness and the brussels sprouts add a bit of colour as well as tasting good,
Susan in France
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The Pumpkin Mashed Potato's sound amazing! I am going to give them a whirl for Thanksgiving tomorrow! Thanks!
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We usually don't put that much oil or butter into our mash.
I enjoy 1/8 cup or a dessert spoon of butter and about 1/2 a cup of light sour cream.
We also add water and/or soy milk if it's too dry. (Very Fluffy!) Sometimes we add rock salt, chives and pepper.
There may not be much difference but it still tastes good.
Our mash is usually a combo of desiree potatoes, butternut, and sweet potatoes. YUMO!
The other way to feel guiltless is to fill the rest of your plate with lightly steamed broccoli, spinach and other vegies. And some grilled tofu or soy bangers. (AKA: bangers and mash!) Whole mustard is great on the bangers, though my husband prefers BBQ sauce.
Baby peas are a favourite with our kids, they can pick them up with the mash, and we usually arrange everything on their plate to look like an alien face.
Mash in the middle, pea and broccoli hair, pea smile, zucchini ears and nose, and banger antennas.
We do voices and all, it's great fun! And the plates are emptied!
I'll definitely try the Guiltless Mashed Potatoes Recipe!
Thanks!
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