Healthy Vegan Mashed Potatoes Recipe - Running on Real Food (2024)

FAQs

What is the healthiest substitute for mashed potatoes? ›

Instead, I use almond milk (or coconut), vegan butter (or ghee if you prefer), salt, pepper, and garlic powder, and top them with chives for a punch of flavor. This potato recipe will make all of your Thanksgiving dinner dreams come true!

Nutrition. Instant mashed potatoes have substantially more sodium than fresh potatoes, and much less dietary fiber. In other respects they are similar to mashed fresh potatoes in their nutritional qualities, about two-thirds starch by dry weight, with smaller amounts of protein, dietary fiber, and vitamins.

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.

200 calories of potatoes usually equates to around 2.5 potatoes, or three if they're small, which is the perfect warming meal in winter. Mash them, bake them or boil them for the ultimate health benefits. These filling treats contain lots of fibre that can help lower the amount of cholesterol in the blood.

Among other milk alternatives like almond milk, soy milk and oat milk, soy milk is by far the best for baking. I learned this over the course of several years and many cookies, cakes, muffins and pies. Moreover, some people will tell you that you must swap full-fat coconut milk in for heavy cream or half-and-half.

Soy Milk. Soy milk is the OG of non-dairy milk and is made by soaking soybeans (which have been hulled and ground) in water. Soybeans contain essential amino acids, high levels of protein, and iron, and soy milk has lower fat and cholesterol levels than cow's milk. Soy milk has a subtly sweet, creamy, and mild flavor.

You can make a similar heavy cream alternative using regular milk and butter. Whole milk has a fat percentage of around 3.5% and is preferable to lower-fat varieties, but you'll still want to use more melted butter than you would with half-and-half. For best results, try mixing ⅔ cup of whole milk with ⅓ cup butter.

Instead of regular milk, pro chefs generally use a generous helping of buttermilk and plenty of half-and-half or (even better) heavy cream in their potatoes. If you think the bartenders up front are pouring heavy, they've got nothing on the cooks in the back who are in charge of the mashed potatoes.

Is it OK to eat mashed potatoes everyday? ›

It is totally fine to eat potatoes every day. While how you prepare and cook potatoes and how much you eat could possibly impact your health, whole potatoes with skin are a nutritious vegetable with health benefits.

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.

Overworking the potatoes will cause them to get gummy, potatoes should still be light and fluffy. 6. Add the butter first. Adding the butter first helps to coat the starch in the potato, resulting in a creamier potato.

you can, you can also substitute butter in mashed potatoes with other oils like olive oil, red palm oil, oil from a jar of sundried tomatoes, truffle oil, walnut oil, etc. you may also use greek yogurt, or add sour cream, or various cheeses, like cream cheese, blue cheese, or whatever you may have.

The mayonnaise gives the mashed potatoes a smooth, velvety texture, with a slightly tangy flavor. It's also slightly white in color and blends in well. It helps to thicken the mashed potatoes. It also makes the potatoes moist without an overpowering mayo taste.

Of rice, pasta, potatoes, and bread, potatoes are the healthiest of these starchy and complex carbohydrate foods. This is because potatoes are dense in nutrients, containing essential minerals, vitamins, and other micronutrients. Potatoes are also high in fiber, helping to satiate hunger and regulate blood sugar.

A potato masher, food mill, or even a whisk will work better for smoother results. These tools break down the potatoes more effectively, ensuring a creamy texture. If you're in a pinch, a fork can work, but it may require more effort to achieve the desired consistency, especially for large batches.

Everyone likes something smooth and fluffy now and then. EDIT: I boiled a quartered head of cauliflower in salted water and mashed that up with feta, Parmesan, garlic butter (~2-3T of each) and seasoned with pepper and dill. The mash came out nice and thick with a great fluffy texture.

AND, neither is actually bad unless you eat a large serving. If you are talking real potatoes mashed up with butter and milk, and if you are talking macaroni and cheese made with REAL cheese, both have benefits. If you are wheat or gluten sensitive, the choice is easy.. pick the potatoes.