Healthy Vegan Mashed Potatoes Recipe - Running on Real Food (2024)

FAQs

What is the healthiest substitute for mashed potatoes? ›

If you prefer to make your mashed potatoes without milk altogether, feel free to use chicken broth instead. They will still have a creamy texture from the vegan butter, with added flavor from the broth. Remember, if you are vegan, substitute vegetable broth instead.

Start by making your instant mashed potatoes and placing them into the bowl. Once the potatoes are made, cover them with a piece of plastic wrap. Unlike Styrofoam, mashed potatoes will take the shape of the container it's placed in and acts as a great structure of support for anything placed on top of it.

Idahoan SMARTMASH Very Low Sodium Dairy-Free Mashed Potatoes are a healthier alternative to traditional mashed potatoes—made to deliver delicious taste, with only 20 mg of sodium per serving.

19 High-Protein Plant-Based Foods and How to Eat More of Them. To add more protein to your diet, try any type of beans, along with broccoli, Brussels sprouts, green peas, and potatoes. Quinoa and wild rice are also rich in protein. It's important to include healthy sources of protein in your diet each day.

All potatoes can fit into a healthy diet, but purple potatoes, red potatoes, and sweet potatoes—which are often grouped with potatoes—stand out due to their high amounts of protective plant compounds and essential nutrients.

That's the beauty of extra virgin olive oil, it can so easily take the place of butter with no ill effects, and in fact I'd argue it makes these potatoes even butterier than if they were made with butter, if that's even possible.

Among other milk alternatives like almond milk, soy milk and oat milk, soy milk is by far the best for baking. I learned this over the course of several years and many cookies, cakes, muffins and pies. Moreover, some people will tell you that you must swap full-fat coconut milk in for heavy cream or half-and-half.

Whole milk and light cream are the two components of half-and-half, so it's not that far off from the real deal. Use half-and-half as a 1:1 substitute for heavy cream. It can work nearly as well for bringing creamy texture and flavor to sauces, soups and stews, mashed potatoes, quiches, and casseroles.

Soy Milk: Soy milk is a good substitute for milk in mashed potatoes. It is made from soybeans and has a similar consistency to cow's milk. Soy milk is a good source of protein and is lower in fat than milk. The ratio for soy milk to mashed potatoes is one cup of soy milk to every one cup of milk.

What is plant based mashed potatoes made of? ›

Russet potatoes are boiled, then mashed with plant based milk and vegan butter to create the smoothest creamiest result. Flavored with a hint of garlic, salt and pepper, this recipe is a perfect side for any recipe during the holiday season.

Instead of regular milk, pro chefs generally use a generous helping of buttermilk and plenty of half-and-half or (even better) heavy cream in their potatoes. If you think the bartenders up front are pouring heavy, they've got nothing on the cooks in the back who are in charge of the mashed potatoes.

Instant mashed potatoes have substantially more sodium than fresh potatoes, and much less dietary fiber. In other respects they are similar to mashed fresh potatoes in their nutritional qualities, about two-thirds starch by dry weight, with smaller amounts of protein, dietary fiber, and vitamins.

Overall, potatoes contain more vitamins and nutrients than rice. And if given the choice between rice or potatoes, 9 times out of 10, we would certainly go with potatoes simply because they are more versatile and can be made in many different ways.

Overall, potatoes contain more vitamins and nutrients than rice. And if given the choice between rice or potatoes, 9 times out of 10, we would certainly go with potatoes simply because they are more versatile and can be made in many different ways.

The largest difference is the loss of vitamin C, although some products may be enriched to compensate. One hundred grams (3½ oz) of unenriched instant mashed potatoes provides 11% of the Dietary Reference Intake of vitamin C, compared to 18% provided by the fresh potato version.

For a diabetic friendly twist , try cauliflower mash instead of potatoes. Top it with a flavorful, low sugar gravy using ingredient like broth , herbs and a touch of whole wheat flour or a thickening agent of your choice.

Oven fries are lower in saturated fat and sodium, which should be minimised with heart health in mind. Mashed potato can send your intake of saturated fat soaring, but you can make better-for-you mash by skipping the butter or using good-for-you extra virgin olive oil instead.