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 everybodyís 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!

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, crŤme 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

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


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.

Serves 4-6


Fred Hoekstra
Fred Hoekstra4 years ago

Thank you Cait, for Sharing this!

Donna Hamilton
Donna Hamilton5 years ago

Thanks for the recipes.

Duane B.
.5 years ago

Thank you for sharing.

SuSanne P.
SuSanne P5 years ago

Thank You.

K s Goh
KS Goh6 years ago

Thanks for the article.

Jennifer C.
Past Member 6 years ago

Yummy! Thanks for sharing these great ideas. I love the recipes.

Lupe G.
Guadalupe G7 years ago

I love potatoes but don't eat them as often as I'd like to due to the high sugar & starch (and lack of nutrients). These are great new spins on how to change it up. I can't wait to try them out!

Mervi R.
Mervi R8 years ago

Thanks for the recipe!

Sharon M.
Sharon M.9 years ago

My mother uses carnation evaporated milk in her mashed potatoes and that adds flavor

Beth Hudson
Beth Hudson9 years ago


I love your comment including the alien faces. It brings back memories from both my childhood and that of my long grown children. Thanks!