Homemade mashed potatoes are a holiday favorite, but it’s no secret that they can be loaded with saturated fat, carbs, and more calories than a generous slice of pecan pie!
Cauliflower Mashed ‘Potatoes”
This is the lowest calorie mashed 'potato' option. They're easy to make too! Just blend 4 cups cauliflower with 1 Tbsp. sour cream, 1 Tbsp. half & half and 1 Tbsp. butter. For a half-cup serving you'll only be getting 23 calories, 1.2 grams of fat, 0 saturated fat, 3.5 grams of carbs and 2 grams of fiber.
Mashed Sweet Potatoes
If you start with sweet potatoes and use just a little brown sugar, olive oil, cinnamon and skim milk - you'll come out with a dish that's low glycemic (won't spike your blood sugar/insulin levels) and it's packed with beta carotene. In this dish, you'll find 110 calories, 2 grams of fat, 0 saturated fat, 20 grams of carbs and 3 grams of fiber per half-cup serving. If you're looking to 'mix it up' spice the potatoes with cumin instead of brown sugar.
Classic mashed potatoes or seasoned mashed
In this dish, I suggest using unpeeled potatoes for more vitamins, minerals, fiber and use low-fat plain Greek yogurt instead of milk! It's 110 calories per half-cup serving with 2 grams of fat, 0 saturated fat, 21 grams of carbs and 2 grams of fiber.
Feel free to mix it up as well! Try some of these 'twists' below:
Squash Swirl: Peel & cube 1 lb butternut squash, boil 8 minutes, drain & smash into potatoes. Horseradish-Chive: Mix in 1/4 cup horseradish and 1/3 cup minced chives. Rosemary-Lemon: Top with 2 teaspoons minced rosemary and grated zest of 1 lemon. Mediterranean: Mix in basil, tarragon, & parsley; sprinkle with feta before serving
Loaded Mashed Potatoes
These are packed with butter, sour cream, bacon and cheese. They're high calorie with more than a half a day's worth of saturated fat! Per half-cup serving they contain 300+ calories, 20+ grams of fat and 10+ grams of saturated fat.
Sweet Potato Casserole
These sweet potatoes are loaded with sugar, butter and marshmallows - definitely an indulgence! Per half-cup serving this dish is 330 calories, 17 grams of fat, 4.5 grams of saturated fat, 44 grams of carbs and 29 grams of sugar.Copyright © 2014, Los Angeles Times