Low-fat mashed potatoes — here’s how

This year, my wife challenged me to make mashed potatoes that were low-fat. And I did with results that pleased her but left me with mixed feelings about their taste.

One traditional Thanksgiving dish I’ve largely given up since my angioplasty is mashed potatoes. The milk and butter in them carry too much fat for my low-fat diet.

This year, though, my wife challenged me to make mashed potatoes that were low-fat. And I did with results that pleased her but left me with mixed feelings about their taste.

My low-fat mashed potatoes after whipping them with a hand mixer. Start by skinning and cutting potatoes into chucks to boil. When soft put them ina  bowl and add fat-free milk and Smart Balance to reach the desired creaminess.
My low-fat mashed potatoes after whipping them with a hand mixer. Start by skinning and cutting potatoes into chucks to boil. When soft, put them in a bowl and add fat-free milk and Smart Balance to reach the desired creaminess.

I started by using fat-free milk instead of regular or even 1%. Note that a cup of fat-free milk has 135 mgs of sodium for some reason that escapes me, so even there you have salt to deal with. I doubt I used a cup on five pounds of potatoes though. I don’t measure it in, just keep adding to get to the creaminess I want for the potatoes.

Instead of butter, I used Smart Balance which one nutritionist recommended to me. I actually used a variety called Smart Balance Light which has less sodium, only 80 mgs a tablespoon and 5 grams of fat. I used about four tablespoons, so there was still 20 grams of fat in the five pounds of potatoes.

Smart Balance and fat-free milk.
Smart Balance and fat-free milk.

But that big bowl had many servings obviously. I tried a tablespoon full, so fat and sodium were likely negligible. Now as to the taste. I found them a bit earthy tasting, which I first thought was the potatoes without salt added but came to realize could have been an after-taste from heating the Smart Balance. My wife said she didn’t notice and guests were eating them without adding salt, so they must have liked them as well.

I later wondered if using olive use instead would have had the same effect, I may try that next time.
John

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6 thoughts on “Low-fat mashed potatoes — here’s how”

  1. You can save five more milligrams of sodium by using powdered non fat milk. I use Herb ox sodium free bullion to get my potatoes to the right consistency then add powdered milk to achieve a creamy taste.

      1. Yes, I make broth from the bouillon, I buy it in bulk from firehouse pantry. I will make about a gallon of the broth for holiday cooking. I don’t measure just keep adding until i have the right consistency. Then I add the powdered milk in powdered form to get a creamy taste. When I first started cooking fat free I used Molly Mcbutter, but once my blood pressure became issue, i cut it out, I don’t miss it now, but i may have just retrained my pallet. My son does had butter at the table to his potatoes. I am fine with just sodium free, fat free gravy.

  2. Yes, I make my own gravy, I start with the sodium free broth and bring it to a boil and add a spoonful of arrowroot. and let it simmer until thick, then I start adding things for flavor, pepper, onion powder, garlic powder, dried mushrooms that I have ground into a powder. You can also use vegetable powders made from dehydrated vegetables. These are the standard things I use for flavoring in all kinds of things I cook. A well stock spice rack helps too.

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