The Secret to Healthier Mashed Potatoes


Insider's Viewpoint: Expert Supermarket Advice: The Secret to Healthier Mashed Potatoes. Heidi Diller, Cub Foods. Fruits And Veggies More

Do you look forward to the traditional Thanksgiving meal as a great excuse to indulge in delicious, not-so-healthy food? Join the club! But what if you could create a side dish that is healthier without anyone knowing the difference? Mashed potatoes are a great place to start. In fact, potatoes are one of the most nutritious items in the produce department. A medium potato eaten with its skin on …

  • Has just 110 calories
  • Contains nearly 45% of your Daily Value of vitamin C
  • Is one of the best sources of potassium (614 mg) and fiber (2 g) in the produce section
  • Is naturally fat free and sodium free

Mashed potatoes are often made with whole milk or cream, melted butter and plenty of salt. Those creamy bites of goodness can easily derail any waist-friendly or heart-healthy diet. However, what if you could replace some of those less-nutritious ingredients without sacrificing flavor? Here’s how … the secret is using low-fat buttermilk. Despite the name, buttermilk is very low in fat and calories and allows room for a little butter in the recipe. And cooking the potatoes alongside the garlic adds lots of flavor.



Melt-In-Your-Mouth Mashed Potatoes


Serves 6



    • 2 pounds Yukon Gold potatoes (about 6 medium), peeled and cut into chunks
    • 6 cloves garlic, peeled
    • 2 teaspoons butter
    • 1 cup buttermilk
    • Salt to taste
    • Freshly ground white or black pepper to taste


  1. Place potatoes and garlic in a large heavy saucepan. Add water to cover and season with salt. Bring to a boil. Reduce heat to medium, cover, and cook until potatoes are very tender, 10 to 15 minutes.
  2. Meanwhile, melt butter in a small saucepan over low heat and cook, swirling, until it turns a nutty brown, about 1 minute. Stir in buttermilk and heat until just warm. (Do not overheat or it will curdle.)
  3. When potatoes are done, drain in a colander and return to the pan. Place pan over low heat and shake for about 1 minute to dry potatoes.
  4. Mash the potatoes and garlic with a potato masher, an electric hand-held mixer or by working through a ricer. Add enough of the buttermilk mixture to make a smooth purée. Season with salt and pepper and serve.


Heidi Diller, RD
Corporate Nutritionist
Cub Foods
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