If you're a fan of mashed potatoes, you'll love this extra rich Canadian version. A half cup serving of this delicious dish contains only 77 calories, making it a healthy side dish choice for any meal.
Aside from being low in calories, mashed potatoes are also a great source of carbs, potassium, and Vitamin C. However, not all mashed potato recipes are created equal in terms of their nutritional value. Read on to learn how to make extra rich Canadian mashed potatoes and other practical tips for enjoying this classic dish in a healthy way.
In this article, we'll explore the nutritional value of mashed potatoes, the best potatoes to use for making mashed potatoes, tips for storing leftovers, and how to make mashed potatoes healthier.
The Nutritional Value of 1/2 Cup Mashed Potatoes
One of the biggest draws of mashed potatoes is their taste, but they do come with a nutritional benefit as well. A half cup serving of mashed potatoes contains around 80 calories, 2g protein, 12g carbohydrates, and 2g fat. In terms of micronutrients, a half cup serving of mashed potatoes contains about 15% of your daily recommended intake of Vitamin C, 10% of your daily potassium, and 4% of your daily iron. Keep in mind that mashed potato recipes that use higher amounts of butter, cream, or cheese will have a higher calorie count and a different nutritional profile.
To make extra rich Canadian mashed potatoes, boil 2 lbs of peeled and chopped potatoes in a pot of salted water. When the potatoes are soft, drain them and return them to the pot. Add in 1/2 cup of heavy cream, 1/4 cup of butter, and 1/4 cup of sour cream. Mash the potatoes using a potato masher or an electric mixer until smooth and creamy. For a healthier version of mashed potatoes, consider using low-fat milk instead of cream and less butter. You could also add in roasted garlic, chives, or other herbs and spices for added flavor.
Top 5 Ways to Serve Mashed Potatoes
Mashed potatoes are a versatile side dish that can complement any meal. Here are the top 5 ways to enjoy them: 1. Serve them as a side dish with roasted chicken, meatloaf, or steak. 2. Use them as a base for shepherd's pie, poutine, or other comfort foods.
Benefits of Eating Potatoes in Moderation
Potatoes are a staple food in many cuisines, but they're often vilified as a carb-heavy, starchy food that can lead to weight gain. However, when eaten in moderation, potatoes can provide a range of health benefits. For starters, potatoes are an excellent source of fiber, Vitamin C, and potassium, which can help regulate blood pressure and maintain healthy digestion. Additionally, potatoes are relatively low in calories and have a lower glycemic index compared to other carbs like bread and pasta.
How Mashed Potatoes Affect Your Blood Sugar Levels
As a carb-heavy food, mashed potatoes can cause a spike in blood sugar levels if consumed in excess. However, the glycemic index of mashed potatoes can vary depending on the type of potato used and how it's prepared. For example, russet potatoes have a higher glycemic index than sweet potatoes, while adding butter or vinegar to mashed potatoes can help lower their glycemic load. If you have diabetes or are concerned about your blood sugar levels, it's important to pay attention to portion sizes and experiment with different mashed potato recipes to find one that works for you.
Best Potatoes to Use for Mashed Potatoes
Not all potatoes are created equal when it comes to making mashed potatoes. Here are some of the best potato varieties to use: 1. Yukon Gold: These potatoes have a buttery, creamy texture that's perfect for mashing. 2. Red Potatoes: These are slightly waxy potatoes that hold their shape well when boiled, but also mash up nicely.
Tips to Store Leftover Mashed Potatoes
Mashed potatoes can be stored in the refrigerator or freezer for later use. Here are some tips for storing them: 1. Refrigerator: Store mashed potatoes in an airtight container in the refrigerator for up to 3 days. 2. Freezer: Place mashed potatoes in a freezer-safe container and freeze for up to 2 months. Thaw in the refrigerator overnight before reheating.
Interesting Mashed Potato Recipes to Try
Mashed potatoes don't have to be boring! Here are some interesting variations to try: 1. Loaded Mashed Potatoes: Top your mashed potatoes with bacon bits, cheese, and green onions for a decadent twist. 2. Garlic Mashed Potatoes: Roast some garlic, mash it up, and add it to your mashed potatoes for a boost of flavor.
How to Make Mashed Potatoes Healthier
Mashed potatoes can be healthy if made with the right ingredients and in moderation. Here's how to make them healthier: 1. Use low-fat milk or yogurt instead of heavy cream. 2. Add in herbs, spices, or roasted garlic for added flavor, instead of relying on butter or cheese.
Mashed Potatoes versus Sweet Potatoes: Which is Healthier?
Sweet potatoes are often touted as a healthier alternative to mashed potatoes. While sweet potatoes are slightly lower in calories and have more fiber and Vitamin A than regular potatoes, they also have a higher sugar content and glycemic index. Ultimately, both mashed potatoes and sweet potatoes can be part of a healthy diet when consumed in moderation and with the right ingredients. If you're looking for a healthier option, consider using a mix of both sweet and regular potatoes in your mashed potato recipe.
Frequently Asked Questions about 1/2 Cup Mashed Potatoes, Extra Rich - Canadian 77 calories
1. What makes these mashed potatoes 'extra rich'?
These mashed potatoes may have added ingredients such as butter, cream, or cheese that make them richer in flavor and texture compared to traditional mashed potatoes.
2. Is the calorie count for 1/2 cup of mashed potatoes with or without gravy?
The calorie count is for 1/2 cup of mashed potatoes alone, without gravy or any additional toppings.
3. Are these mashed potatoes made from fresh potatoes or instant mashed potatoes?
The method of preparation is not specified, so it is unclear whether these mashed potatoes are made from fresh potatoes or instant mashed potatoes.
4. Are there any allergens present in these mashed potatoes?
The ingredients list is not provided, so it is unknown whether these mashed potatoes contain any allergens such as milk or gluten. It is recommended to check with the manufacturer for specific allergen information.
5. How can I make my own extra rich mashed potatoes with fewer calories?
One option is to substitute low-fat milk or Greek yogurt for butter and cream. Another option is to add flavor to the mashed potatoes with herbs, garlic, or cheese instead of relying on high-calorie ingredients. Using less salt can also help reduce the overall calorie count.