If you're looking for a comforting and filling side dish, mashed potatoes are always a great option. And by using dry milk instead of regular milk, you can make a creamy and delicious 1 cup of mashed potato with just 115 calories.

Not only is this recipe lower in calories, but it's also a good source of essential nutrients like potassium and vitamin C. Plus, it's easy to make and can be customized to your liking with different seasonings and toppings.

In this article, we'll explore some tips on how to make mashed potatoes healthier, different variations to try, and more.

What is 1 cup of mashed potato made with milk?

To make this recipe, you'll need potatoes, dry milk, butter, salt, and water. Start by peeling and boiling the potatoes until they're soft, then drain them and mash them with the rest of the ingredients until they're smooth and creamy. This recipe will yield approximately 1 cup of mashed potatoes.

How many calories does 1 cup of mashed potato made with milk have?

One cup of mashed potato made with dry milk has approximately 115 calories, 18 grams of carbohydrates, 2.5 grams of fat, and 4 grams of protein. This makes it a relatively low-calorie and nutrient-dense side dish.

What are the potential health benefits of mashed potatoes?

Mashed potatoes can be a healthy addition to your diet as they are a good source of complex carbohydrates, dietary fiber, potassium, vitamin C, and other essential nutrients. Potassium, in particular, is important for maintaining healthy blood pressure levels and reducing the risk of stroke and heart disease. Vitamin C is an antioxidant that can help boost your immune system and protect your cells from damage. However, it's important to note that mashed potatoes can also be high in calories and sodium depending on how they are prepared, so it's best to consume them in moderation and with healthy accompaniments.

What are the potential health risks of mashed potatoes?

Mashed potatoes can be unhealthy if they are loaded with butter, cream, or cheese, which can add excess calories, saturated fat, and sodium to the dish. Additionally, if potatoes are not cooked or stored properly, they can develop toxins that can cause food poisoning. People who are trying to lose weight or manage their blood sugar levels should also be cautious with their intake of mashed potatoes, as they can cause rapid spikes in blood glucose due to their high carbohydrate content.

How can you make mashed potatoes healthier?

To make mashed potatoes healthier, you can try the following tips:

• Use dry milk instead of regular milk or cream to reduce calories and fat.
• Replace butter with heart-healthy oils or spreads like olive oil, coconut oil, or avocado.
• Add flavor and nutrients with herbs, spices, or roasted garlic instead of salt or cheese.
• Use smaller portions and pair mashed potatoes with lean protein and vegetables to balance your meal.

What are some popular ways to serve mashed potatoes?

Mashed potatoes are a versatile and classic side dish that can be served in many ways. Here are some popular options:

• As a Thanksgiving side dish with gravy and cranberry sauce
• As a topping for shepherd's pie or cottage pie
• As a base for potato soup or chowder
• As a filling for pierogi or gnocchi

How can you store mashed potatoes?

Mashed potatoes can be stored in an airtight container in the refrigerator for up to 4 days. To reheat them, add a splash of milk or water and microwave them for 1-2 minutes, stirring occasionally, or heat them in a saucepan over medium heat until warmed through.

What are some variations of mashed potatoes you can try?

Mashed potatoes can be customized in many ways to suit your taste preferences or dietary needs. Here are some variations to try:

• Loaded mashed potatoes with bacon bits, cheddar cheese, and chives
• Mashed sweet potatoes with cinnamon, nutmeg, and honey
• Mashed cauliflower with garlic, Parmesan cheese, and parsley
• Mashed carrots with ginger, maple syrup, and orange zest

Can you freeze mashed potatoes?

Yes, mashed potatoes can be frozen for up to 2-3 months. To freeze them, transfer the mashed potatoes to a freezer-safe container or bag and remove as much air as possible before sealing. When you're ready to eat them, thaw the mashed potatoes in the refrigerator overnight and reheat them using one of the methods mentioned above.

How can you calculate the calorie count of homemade mashed potatoes?

To calculate the calorie count of your homemade mashed potatoes, you can use a nutrition calculator or food tracking app. Simply enter the ingredients and their quantities, and the app will give you the nutritional information per serving. You can also estimate the calorie count based on the ingredients you use and their corresponding calorie values. For example, using 1 medium potato (110 calories), 1/4 cup dry milk (45 calories), 1 tbsp butter (102 calories), and seasonings, you can estimate that 1 cup of mashed potato made with milk has approximately 257 calories.