Healthier Potatoes for Mashed Potatoes

Almost everyone loves mashed potatoes, but using healthier potatoes for mashed potatoes will make them even better, not only in nutrients, but even in taste. Mashed potatoes on their own are not really that bad. They have gotten a bad wrap over the years, particularly because they go along with ingredients like whole milk, cream, butter, or gravy.

The easiest way to turn ordinary mashed potatoes into something special is to mix it up a little bit. Here are some ways to add extra nutrition to your standard mashed potatoes. They are not all potatoes, of course, but it will be your little secret.

a few turnips will add nutrition without sacrificing taste


Adding cauliflower to regular mashed potatoes is a great idea to mix in extra nutrition without making it obvious. Consider cooking cauliflower and mashing it in with your potatoes at a ratio of 50/50 and see what you think. Some people eat mashed cauliflower all by itself and feel that it tastes the same while others find the taste to be quite different. Start with a 50/50 mix and see what you think.

While the potato flesh is higher in fiber and most minerals like calcium than cauliflower, the latter will increase the vitamin content of your side dish by injecting more vitamin C, vitamin K, and folate, among other things. Adding them together gives you the best of both worlds.


If cauliflower is not your thing, perhaps the use of turnips will do the trick. Like cauliflower, turnips may be used all by themselves as a “mashed potato” side dish or mixed with potatoes to add some nutrition. For starters, try to add 1 turnip for every 2-3 potatoes and see how that suits you. One thing that you need to know is that turnips need to cook a little longer than potatoes, so drop them into the water 10 minutes earlier to make sure they will mash nicely.

Using turnips will reduce the calories and carbohydrate content of your mashed potatoes. Turnips also contain far more calcium than potatoes, and like cauliflower, will ramp up the vitamin C and folate in your dish. Since turnips are white as well, they may just go unnoticed by the mashed potato eaters at your table.

Sweet Potatoes

Here is an option that you probably can’t hide, but sweet potatoes are a wonderful alternative to regular mashed potatoes. They can be mixed together, but they are even better all alone. Sweet potatoes are very easy to make as they may be boiled and mashed just like regular potatoes or just microwaved with a small amount of water in a baking dish for 5 minutes.

With triple the amount of fiber and twice the protein, sweet potatoes are a great choice. When it comes to vitamins and minerals it’s not really close. The sweet potato wins in nearly every category. Learn to like sweet potatoes and you will have a new, healthy side dish that you will enjoy guilt-free. Just watch out for the butter and brown sugar that is frequently added and keep it in check.

Healthy Mashed Potatoes

Perhaps there is no such thing as truly healthy mashed potatoes, but it’s easy to mix them up a bit and add some additional nutrition at the same time to improve your health and well being. If you are looking for healthier “potatoes” for mashed potatoes, start by experimenting with cauliflower, turnips, and sweet potatoes until you find the perfect mix of taste and nutrition.

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