Mashed potatoes are one of the most popular side dishes of all time, in many countries around the world. This basic recipe can be adjusted for all tastes and diet goals.

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  • Preparation Time

    10 minutes

  • Cooking Time

    20 minutes

  • Difficulty Rating

    1

  • Serves

    8

Total Shares 0

Ingredients

  1. 4 medium white and/or sweet potatoes (total 2 lbs or 900 g)
  2. 2 tsp. / 10 g butter or ghee (organic, pastured), or macadamia nut oil
  3. ½ cup / 120 ml organic pastured or vegan milk
  4. Salt and other seasonings* to taste

Directions

  1. Peel potatoes (optional**), and cut into large chunks.
  2. Place in a steamer or pot with a steaming apparatus, and add water until it reaches the holes.
  3. Steam over high heat for 20 minutes or until very tender.
  4. Using a potato masher, roughly mash potatoes.
  5. Add butter or oil and hot milk to potatoes. Beat with a wooden spoon or electric mixer until fluffy.
  6. Season as desired.

* Suggested seasonings include chives, ground black pepper, garlic, dehydrated onions, and organic soup powder.

** Potato peels are an excellent source of fiber. If you wish to keep them intact for this recipe, scrub the potatoes well before use; a vegetable wash can be used.

Serving Size: ֲ½ cup / 125 g

Exchanges per Serving: 1 Carb, 0 Protein, 0 Fatp>

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Comments 60

  2. 22asti

    as a diabetic ive been told by my G.P.to reduce my food intake to lower my blood sugar as it is 12 and needs to come down to 5 I eat healthy but I eat too much so I cant see this eating plan helping me

    • Ossie-Sharon

      Hi, 22asti. The amount of food here is a bit misleading, as the foods selected tend to be full of water and fiber to keep you from feeling hungry, while balancing your blood sugar.
      Are these menus different than or similar to how you were eating before?

  8. lindsars

    Ive been trying these menus for almost a week and have not found that anything is un-tasty.. (if such a word???) I usually love my spice and loads of flavour but have found that this has really helped me see that all of the additives in foods has been causing my problems I am just struggling to eat everything within the menu planner, I really dont eat that much but I am trying, so far so good. I do get a bit mixed with the amounts of foods etc… I think there should be USA and UK sizes given to help, how big is a cup? to be honest I have been keeping a little to the guidance of sizes but with green veg just have what you want and the more colour have less… this comment probably is not in the right place Im so surprised at how much food there is to eat in one day, god I am totally stuffed and am eating less than said… maybe its just me and not used to eating so much, I dont know…??? does this matter if I eat less than said?

    • Ossie-Sharon

      Hi, Lindsars. I’m glad to read that things are going well for you here. If you are too stuffed, don’t fight it too much – it’s best that you stay in tune with your hunger and satiety signals. If you cut back, just make sure it’s not more than 25%, and do try to get at least 5 total fruit/vegetable and 3 calcium-rich food/beverage servings each day.

  10. Hobbins

    I agree with Barbaracowie. Weight in grammes would be much clearer. How can one weigh in mls instead of mgs? As you rightly say not all veg wighs the same per volume. Please do change the measurements to suit our scales and remember that we are not all Americans. Ivor

  11. Vheibeck

    I had a small supply of red potatoes and 1 Idaho potato. I cooked the supply I had and made these potatoes. At 1/2 cup per serving, I made 12 single servings. I measured my muffin tins (normal size) by using a 1/2 cup measuring cup and water. Each “bin” equaled a slight shortage of 1/2 cup. I filled up the tin after spraying with Pam Olive Oil (wanted to make sure these released later) and placed them in the freezer. I now have 12 more servings for future use, and all the work is done! I live by myself and I’m always looking for short cuts. Just thought I would share this one.

  15. hdarling

    I read a comment here asking about reducing servings shown, but clicking on “fewer servings” sometimes does nothing, and other times only gives me a choice of 4 servings. I need ONE serving, since I have to cook just for myself. And some tings (like mashed potatoes) don’t freeze well.

  16. Ossie-Sharon

    Hi, velaskaford. Be sure to select gluten-free and non-dairy in your profile. Most importantly, I suggest you use the Menu Planner application (in “Apps”) above, so that you can select the foods to go in your menu, and avoid the ones to which you are sensitive. If you wish, I can analyze your finished menu to be sure it meets your needs – just let me know.

  18. Ossie-Sharon

    Hi, kk1424. You don’t need to use the vegan milk or gluten-free products, the option is simply there for people who prefer and/or need it. You can can find vegan milks and high-quality gluten-free products in health-oriented stores such as Whole Foods Market, Trader Joe’s, Sprouts, and CostCo. Many gluten-free items can indeed be nasty, but if you choose the healthier options, they can actually be quite delicious. Again, if you don’t need it, no worries.

  19. kk1424

    Vegan milk? Sounds disgusting, I wouldn’t know where to even find it. The few gluten-free products I have tried make me feel sympathy for people who have no choice but to eat that nasty stuff.

  22. Ossie-Sharon

    Hi, doneraile. Yes, it does seem to be broken. Thanks for the heads up – I have notified tech support. In the meantime, below is the recipe for one serving:
    1 small potato, about 2 inches/5 cm (5 oz/150 g)
    ½ tsp. / 2½ g butter or ghee (organic, pastured), or macadamia nut oil
    1 Tbsp. / 15 ml organic pastured or vegan milk
    Salt and other seasonings to taste
    Directions as above.

    Peel potatoes (optional**), and cut into large chunks.
    Place in a steamer or pot with a steaming apparatus, and add water until it reaches the holes.
    Steam over high heat for 20 minutes or until very tender.
    Using a potato masher, roughly mash potatoes.
    Add butter or oil and hot milk to potatoes. Beat with a wooden spoon or electric mixer until fluffy.
    Season as desired.

  24. Ossie-Sharon

    Hi, BarbaraCowie. The cup is American-sized, which means 240 ml – for solid foods like vegetables, the weight may vary. In your example of 125 grams beans, this means a full cup. Some of the foods we recommend are lesser known, which is actually part of their advantage – they are less mass-produced and less manipulated and so more nutritious and supportive of healthy weight management. They tend to be more easily found in health-oriented shops such as whole foods, but some are increasingly found in supermarkets. The following is a shopping guide you may find useful: http://www.trimdownclub.com/where-to-buy-UK. As for the waste issue, are you using the Menu Planner application? There you can select the minimum number of foods needed to build a menu each week, and in your profile, note that you want very little variety (in the bottom right corner).

  26. Barbaracowie

    Very confused with measurements/ weights. When it says 1/2 cup of veg ie.green beans. Does it mean you can have 125grm.? Is the cup size American or English tea cup.Menues appear to be very American as I have not heard of some ingredients and they are not present in Supermarkets?
    For dairy free it can be waste full and expensive buying all the different milks as once opened May not be required for days when milk then has to be discarded as opened too long .Please Help

  42. Ossie-Sharon

    Leaving the peel on the potatoes (scrub them very well, of course!) and adding a good fat and milk can balance out the glycemic spike caused by white potatoes that makes people think of them as fattening. And as SE2550 pointed out, consuming them as part of a well-balanced meal also makes a huge difference.

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