Low Sodium Plain Mashed Potatoes
Servings
4Serving size
about one cupThis recipe can be easily be multiplied and will keep well, refrigerated, 3-4 days.
Ingredients
| 3 quart Water |
| 1 pound Yukon gold potatoes |
| 2 tsp.. Unsalted butter |
| 1/4 cup Reduced fat buttermilk |
| 1/4 cup 2% milk |
| 1/8 tsp. Salt |
| 1 to taste Black pepper |
Instructions
Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering.
Cook the potatoes about 15 - 20 minutes until slightly soft in the middle. They should give when squeezed.
Remove from heat and drain water. Add butter, buttermilk, milk and salt. Mash potatoes until creamy.
I like to leave some chunks. If you like them smooth be careful because over mashing will result in pasty potatoes. Add ground black pepper to taste.
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Special Diet Information
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Lactose
Avoid this recipe if you are lactose intolerant.
Recipe Notes
Forget the myth that potatoes aren’t good for you or make you fat. The research says that the way potatoes are prepared is the key with respect to weight gain and other health issues. Making real recipes like mashed potatoes, home fries and baked sweet potatoes are fine. Potato chips and fast food french fries are not.
Mashed potatoes require the perfect blend of potatoes, liquid (milk and buttermilk) and fat (butter). The key is to not over mash the potatoes. I prefer to use a fork, mashing and folding only until there are some small chunks. Working the potatoes too much will leave them sticky and too thick. If you like creamy potatoes, purchase a potato ricer. Mash the potatoes through a single time and then fold together with the other ingredients.
Potatoes are vegetables and count toward your Mediterranean diet score. This 4 ounce serving along with a 6 ounce serving of broccoli or any other vegetable gets you a point on the Med diet score for the day!