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Mashed potato is a delicious addition to any meal. Although potatoes have gained a bad reputation as carbohydrate-loaded, fattening foods, many don’t realize how many nutrients spuds contain. When cooked and consumed properly, they can enrich your body with multiple vitamins, minerals and fiber. Learn how to make mashed potatoes correctly and how you can enjoy them without exceeding your calorie goals.
Why You Should Know How to Make Mashed Potatoes
Potatoes, whether white or sweet, are impressive sources of dietary fiber. The fiber is both soluble and insoluble, which means they keep you full and improve digestion as well. Spuds are also known to be loaded with vitamin B and C. In adequate amounts, these vitamins can keep your heart healthy and keep diseases at bay.
Mashed potatoes are also famous for providing potassium. Potassium is needed for muscle and nerves to function at their best. This mineral also strengthens your heart and keeps fluids in the body balanced. Other minerals you can find include iron, magnesium, phosphorus, copper and sodium. Together, these minerals drive important processes in your body for optimal health.
How to Make Mashed Potatoes
Learning how to make mashed potatoes can help you whip up tasty, healthy meals in minutes. To make enough to serve two, you need 4 medium sized potatoes, 1 cup of milk, 2 tablespoons of butter and salt to season.
Step 1: Run potatoes under cold water and wash thoroughly. Peel the skin and cut into quarters. The smaller the pieces are, the quicker they cook.
Step 2: In a pot, place potatoes and cover with water. Boil potatoes until they separate when poked with a knife or fork. This should take 15-20 minutes depending on your stove.
Step 3: When potatoes are done, drain the water and return the pot to the stove. Reduce heat and allow potatoes to simmer until the remaining water evaporates.
Step 4: Add tablespoons of butter and mash well with a potato masher or large fork.
Step 5: Pour in milk little by little, mashing while you do. Potatoes should start to become creamy. Continue mashing until they reach your desired consistency. At this time, you can also add herbs and spices to enhance flavor.
Step 6: Add a dash of salt to season. Taste the mashed potatoes at intervals. If you want them to be saltier, richer or creamier, keep adding salt, butter or milk bit by bit until they are ideal.
Cooking Tips and Tricks
If you want to know how to make mashed potatoes with few calories, consider your choice of milk and butter. Instead of using whole milk, go for low or fat-free options. Stores also offer omega fat enhanced butter that is healthier for the heart. For creamy, smooth mashed potatoes, be careful not to under cook potatoes. Get rid of lumps with a quality masher and by adding more milk when necessary. One way of making a tasty mashed potato is by adding other ingredients. Garlic mashed potato is a good example.
You can prepare meals for the entire family just by learning how to make mashed potatoes. They go well with all types of meat and fish, and can be very filling when served with vegetables. It is advisable to avoid eating mashed potatoes with breads, pasta, rice and other high carbohydrate foods. Eat in moderation and choose your add-ons carefully to maintain a healthy weight.