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MASHED POTATOES?
18
SHINE
Winter 2015–2016
Here in the South,
we relish starchy vegetable dishes — especially during the holidays.
At the top of that list is mashed potatoes. They’re the quintessential comfort food, help
to show off your grandma’s famous gravy, and make great leftovers.
But potatoes are high in carbs and when mixed with heavy amounts of cream,
butter, and cheese can be the most calorically expensive dish on the buffet.
There are other root vegetables, though, that also lend themselves to mashing.
What’s more, they’re lower in carbs and higher in nutrients. Ready for a tasty
adventure? Mash one of these veggies for a new spin on the holiday favorite.
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HEALTHY HOLIDAYS: NUTRITION
Sticking with
the potato
3 HEALTHY MAKEOVERS
➊
Go halfsies.
Use
a mix of another
root vegetable
and potatoes.
➋
Keep some of the skin.
That’s where the fiber
is. Most Americans only
get half of the daily
recommended amount,
25 to 30 grams.
➌
Make them healthier.
Skip the whole milk
and butter and replace
them with nonfat milk,
buttermilk, or plain
low-fat Greek yogurt.
You can also cut back
on the salt and sub
in a small amount of
Parmesan for flavor.
Sources: American Diabetes Association, American
Heart Association, Better Health Foundation
MASH
ADD
NUTRIENTS
CAULIFLOWER
Garlic; extra-virgin olive oil; light
salt and pepper, to taste
High in vitamin C;
good source of folate
CELERY ROOT
Light salt and pepper, to taste;
almond milk; tahini
Excellent source of
vitamin C, and good
source of vitamin B6,
fiber, and potassium
PARSNIPS
Pinches of ground nutmeg and
salt and modest amounts of
butter and cream
Good source of
vitamin C, potassium,
and fiber
RUTABAGAS
Pinch of sugar; light salt and
pepper, to taste; modest amount
of butter
Excellent source
of vitamin C and
good source of fiber
and potassium
TURNIPS
Garlic; extra-virgin olive oil; light
salt and pepper, to taste
Excellent source of
vitamin C
WANT MORE
MASHING
IDEAS?
Visit us
on Pinterest and
check out our
“Healthy Holidays”
board.
You can also mix root vegetables for a blend. Carrots pair well with parsnips, sweet
potatoes pair well with turnips — you get the idea.
Are those