November 18, 2015

Heart Healthy Mashed Potatoes and Gravy!?

Yes! Let's talk potatoes. I realize that mashed potatoes might not be the first thing you think of when talking food and heart health, but it's really the butter and cream (and the tasty gravy you add afterwards) that's the culprit. So here is an easy way to make delicious, and yes, heart healthy, mashed potatoes AND gravy.

Mashed Potatoes

The trick to mashing potatoes starts with selecting the potato itself. It needs to be a starchy (versus waxy) potato, one that will break down easily. Russets are a good choice and the preferred variety I use every time I make mashed potatoes.
  1. Soak potatoes in cold water for at least two hours. Overnight is even better.
  2. Once potatoes are cooked through (I peel the skins, then cut them into quarters and add to boiling water), about 30-40 minutes, push them through a ricer instead of mashing with a spoon, potato masher, or blender. This will give the potato a nice consistency.
  3. Quickly add milk, about 1/4 cup for 5 lbs. of potato (I use 2% and you can even use non-fat, or you could use 1-2 cups low sodium chicken or vegetable stock), and fold the milk or broth into the riced potatoes. Don't over mix. They may look different, but they'll melt in your mouth.
Forget the cream and butter. And if you don't like gravy, use a little fresh pepper for added flavor.


Now for the gravy. These two recipes are good for all food eatersvegans, vegetarians, and carnivores alike. Click here for recipe #1 and recipe #2. (Number two is a bit easier to prepare.)

Now go and feast on Thanksgiving dinner next week without having to count extra calories and knowing you're eating heart healthy!

Photo: Chotda