Mashed potatoes are a staple food in our house, and I can’t believe that I haven’t formally written down my mashed potato recipe before now!
Any time Dave and I don’t know what to have for supper, we either end up grilling or cooking up a quick BOWL. Either way, mashed potatoes are kind of the star of the show.
When Dave grills, he cooks a vegan sausage or portobello mushroom for me along with a foil packet of veggies for us to share, and my job is getting the mashed potatoes together while he’s out there. The potatoes are key to this family favorite meal!
We eat BOWLS two to three times a week around here, and the contents can vary a lot. Basically, we just pile on the mashed potatoes, then top them with a veggie and whatever protein I made, usually baked tofu. You can make a BOWL without mashed potatoes, but the way to entice Dave with this easy meal is to suggest mashers.
I think that mashed potatoes get a bad rap for being heavy and unhealthy, but they don’t have to be! For me, a really perfect recipe is one that’s filling but also good for you, and this one fits the bill!
Healthier Mashed Potatoes
Conventional mashed potatoes are heavy on the dairy, right? Swimming in butter and milk – they’re not exactly light fare. But this recipe gives those rich mashers a delicious, dairy-free face lift!
Instead of butter and cream, these potatoes use non-dairy milk and a touch of heart-healthy olive oil. Nutritional yeast adds to the creamy texture and gives them a slightly cheesy flavor (and some extra B vitamins!) without adding extra fat.
I also leave the skins on the potatoes, because so much of a potato’s nutrientional value lies in the skin. The recipe below calls for a red or white potato because these have the thinnest skin, so you can skip the peeling without skipping any creaminess. I do not recommend making this recipe with an unpeeled russet potato.
Perfect Mashed Potatoes Recipe
Makes 2 servings.
These mashed potatoes are much healthier than the butter-and-cream variety, but they’re just as good. My husband asks me to make them several times a week!
- 1 large red or white potato – about the size of a tennis ball – the thin skin is key, since we are not peeling these suckers
- 1/2 cup soy or almond milk, plus extra, as needed
- 1 tablespoon olive oil
- 1/4 cup nutritional yeast flakes
- salt and pepper, to taste
- green onions, chopped (optional)
- Cook your potato however you like. I cook mine in the microwave, but you could also dice it up and boil it or bake it.
- In a medium-sized bowl, mash up your potato a little bit, then add the soy milk and olive oil. It’s going to look way too liquidy at this point, but don’t panic! Just keep mashing. I try to mash down anything that’s larger than a pea in size, but if you like your mashed potatoes ultra smooth you can mash even more or even get in there with an immersion blender.
- Once the potatoes are the consistency you like them, fold in the nutritional yeast. Stir well to completely combine them, then add a little extra soy milk – one tablespoon at a time – if things look a little bit dry. Every potato is different, so the exact amount of soy milk is going to vary.
- Season with salt and pepper, top with the green onions, and serve!
Nutritional Information (using unsweetened soy milk and no added salt): 178 calories; 17g carbs; 9g fat; 11g protein; 28mg sodium