Mashed Potatoes

Makes 6 servings

Ingredients:

  • 1 pound potatoes, cut into 1/2 inch pieces
  • 1/4 cup Greek yogurt
  • 2 tablespoons butter
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation:

  1. Place the potatoes in a large pot and fill with cold water to cover the potatoes. Bring the water to a boil over high heat, then reduce heat to medium­ low and simmer for 10­-15 minutes or until the potatoes are tender when pierced with a fork.
  2. Drain the potatoes in a colander, shaking the colander to help remove excess water. Pour the potatoes into a large bowl.
  3. Mash to your desired texture, then add the other ingredients, season to taste, and serve warm.

Variation 1: Herbed Mashed Potatoes

Makes 6 servings

Ingredients:

  • 1 pounds potatoes, cut into 1/2 inch pieces
  • 1/4 cup Greek yogurt
  • 2 tablespoons butter
  • 1 tablespoons chopped fresh chives
  • 1 tablespoons chopped fresh parsley
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation:

  1. Place the potatoes in a large pot and fill with cold water to cover the potatoes. Bring the water to a boil over high heat, then reduce heat to medium­low and then simmer for 10­15 minutes or until the potatoes are tender when pierced with a fork.
  2. Drain the potatoes in a colander, shaking the colander to help remove excess water. Pour the potatoes into a large bowl.
  3. Mash to your desired texture, then add the remaining ingredients, season to taste. Serve warm.

Variation 2: Cheesy Broccoli­ Potato Mash

Makes: 6 servings

Ingredients:

  • 1 pound Yukon Gold potatoes, cut into 1/2 inch pieces
  • 3/4 pound broccoli crowns, chopped (4 cups)
  • 3/4 cup shredded Swiss or cheddar cheese
  • 1/2 cup milk, heated
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation:

  1. Bring 1 inch of water to a boil in a large pot.
  2. Place potatoes in a steamer basket and steam for 10 minutes. Place broccoli on top, cover and steam until the potatoes and broccoli are tender, 6 to 8 minutes more.
  3. Transfer the broccoli to a large bowl and coarsely mash with a potato masher.
  4. Add the potatoes, cheese, milk, salt and pepper and continue mashing to desired consistency. Serve immediately.

Variation 3: Whipped Coconut Sweet Potatoes

Makes: 6 servings

Ingredients:

  • 3 large sweet potatoes, cut into 1/2 inch pieces
  • 3/4 cup coconut milk, warmed
  • 2 tablespoons maple syrup
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • Unsweetened coconut flakes (optional)

Preparation:

  1. Place the potatoes in a large pot and fill with cold water to cover the potatoes. Bring the water to a boil over high heat, then reduce heat to medium­ low and then simmer for 10­15 minutes or until the sweet potatoes are tender when pierced with a fork.
  2. Drain the sweet potatoes in a colander, shaking the colander to help remove excess water. Pour the potatoes into a large bowl.
  3. Add the coconut milk, maple syrup, ground cinnamon and and mash and stir, until thoroughly combined and fluffy.
  4. Sprinkle with coconut if desired.

Recipes courtesy of Cooking Light, Weelicious, and Eating Well.

Health & Nutrition Benefits from Ingredients in these Recipes

  • Potatoes are a healthful low calorie, high fiber food that help protect your body against cardiovascular disease and cancer. They are also a very good source of vitamin B6.
  • Sweet Potatoes are rich in beta­carotene, and high in antioxidants.
  • Yogurt is a great source of protein!
  • Butter is the most easily absorbable source of vitamin A and supports the thyroid and adrenal glands.
  • Maple Syrup is the only product in our diet coming directly from a plant’s sap; this natural sweetener features over 54 antioxidants, plus has high levels of zinc and manganese, keeping the heart healthy and boosting the immune system.
  • Chives are a nutrient­-dense food, meaning that while they are low in calories they are high in beneficial nutrients like vitamins, minerals and antioxidants.
  • Parsley is a good source of folic acid, with B vitamins which help your body to have a healthy heart!
  • Broccoli has high levels of fiber and is a rich source of vitamin C, supporting your immune system.
  • Coconut is important to stabilize your blood sugar; lowers cholesterol; and improves hydration. Yum!
  • Cinnamon helps your body to control blood sugar, keeps your brain alert, creates natural disinfectants, helps to prevent cancer, and aids in digestion. Sprinkle it on!