Depending on how they're prepared, potatoes can be very healthy for you. We'll show you how to make mashed potatoes with skins so you can make the most of this nutritious root vegetable.
Potatoes are often thought to be unhealthy, though that’s mainly down to how they’re prepared. In the US, one of the most common ways to eat potatoes is deep fried – either as French fries or potato skins, which aren’t the healthiest options.
However, this root vegetable is packed with nutrients, incredibly filling, and is grown locally all around the country. There are seven main categories of potatoes grown across the US: russet, red, white, yellow, purple, fingerling, and petite. Of those, russets and yellow potatoes make the best mashed potatoes.
When buying potatoes, always look for organically cultivated and non-GMO varieties. Since 2015, GMO potatoes have been available to the American market, and are sold under the Simplot Innate brand, or the trademark White Russet. Genetically modified potato crops use a method of gene silencing known as RNA interference (RNAi), which helps to hide blemishes as opposed to preventing them.
Mashed Potatoes With Skins
(Foto: Utopia / K.Stankiewicz)
When it comes to making mashed potatoes, many wrongly assume that you need to peel the potatoes before boiling. Not only do the skins add extra nutrition to the end product, it also helps avoid unnecessary food waste. However, if you really aren’t a fan of mashed potatoes with skins, consider using the peels to make fried potato skins.
Ingredients:
- 6 russet or yellow potatoes
- water, to cover
- salt and pepper to taste
- 4 tbsp butter or a vegan substitute for butter
Instructions:
- Scrub the skins of the potatoes well to remove any dirt or debris.
- Add the potatoes to a medium pot, and cover with water.
- Bring to a boil over high heat, and cook until tender, approximately 30 minutes.
- Once tender, drain the potato water off and place the potatoes back in the pot.
- Using a potato masher, mash the potatoes until fluffy, then add in the (vegan) butter, salt and pepper.
- Optional: Broil the mashed potatoes with skins in the oven for a few minutes to get a crispy top.
Add garlic, chives, horseradish or nutmeg for some variation in flavor. Mashed potatoes with skins go great with vegan turkey, lentil-walnut vegan roast, pairs with vegan gravy, or can even be topped with vegan chili.
If you happen to have any left, check out our leftover mashed potato recipes.
Read on:
- Can You Freeze Mashed Potatoes? What to Look Out For
- Healthy Mashed Sweet Potatoes: A Simple Recipe
- Growing Vegetables from Scraps: How to Regrow Vegetables
- Put Onion Skins Back to Use: 5 Useful Tricks
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