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

FAQs

What is the healthiest substitute for mashed potatoes? ›

Instead, I use almond milk (or coconut), vegan butter (or ghee if you prefer), salt, pepper, and garlic powder, and top them with chives for a punch of flavor. This potato recipe will make all of your Thanksgiving dinner dreams come true!

Nutrition. 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.

Yogurt is your best substitute for sour cream. Whether you're baking or making a dip or sauce, yogurt is a 1:1 sub. That means if your recipe calls for 1 cup of sour cream, you can replace it with 1 cup of yogurt. Full-fat Greek or natural yogurts work best, but low-fat or even nonfat can be used, too.

200 calories of potatoes usually equates to around 2.5 potatoes, or three if they're small, which is the perfect warming meal in winter. Mash them, bake them or boil them for the ultimate health benefits. These filling treats contain lots of fibre that can help lower the amount of cholesterol in the blood.

Daikon is most comparable to potatoes when steamed, boiled, or fried. Daikon's flavor is considered milder and less peppery than other radishes. Served raw, it is subtle and tangy with a crisp and juicy texture. When cooked, it takes on very potato-like qualities and tastes similar to cooked turnips.

The test made a few things clear: soy milk, at its best, tastes closest to cow's milk. Oat tastes like a sweetly nutty cereal milk while almond tastes like the water left in your sink after washing the breakfast dishes.

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.

Any plant-based or dairy free milk is a great substitute for regular milk in mashed potatoes. For an even creamier mashed potato, use cashew cream, which is similar in consistency to heavy cream. For a richer option when you're short on time, use full fat coconut milk.

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.

Is it OK to eat mashed potatoes everyday? ›

It is totally fine to eat potatoes every day. While how you prepare and cook potatoes and how much you eat could possibly impact your health, whole potatoes with skin are a nutritious vegetable with health benefits.

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.

Also, Greek yogurt is generally lower in fat and calories, making it a healthier alternative for those watching their weight or heart health. However, sour cream also has its own benefits. It is rich in calcium and vitamin A, making it a nutrient-dense addition to your diet.

Is sour cream vegan? No, as it's generally made from cow's milk, sour cream is not suitable for anyone on a vegan diet. However, there are plenty of plant-based alternatives that skip out the diary bit.

If you're lactose intolerant, you might wonder: Does Greek yogurt have dairy? Made from cow's milk, it does. However, Greek yogurt has less than 1 gram of lactose per ounce—less lactose than milk and about half the lactose of some other yogurts.

Cauliflower: It has a similar texture to potatoes when roasted or mashed, and it absorbs flavors well. It can be boiled, roasted, or steamed as a potato substitute. Turnips: They have a slightly sweet and slightly bitter taste, which is similar to potatoes. They can be mashed or roasted and are low in carbohydrates.

Of rice, pasta, potatoes, and bread, potatoes are the healthiest of these starchy and complex carbohydrate foods. This is because potatoes are dense in nutrients, containing essential minerals, vitamins, and other micronutrients. Potatoes are also high in fiber, helping to satiate hunger and regulate blood sugar.

A potato masher, food mill, or even a whisk will work better for smoother results. These tools break down the potatoes more effectively, ensuring a creamy texture. If you're in a pinch, a fork can work, but it may require more effort to achieve the desired consistency, especially for large batches.