Did you know that 1 medium raw potato (2-1/4" to 3" in diameter) yields about 179 calories worth of mashed potato when cooked? That's a filling and tasty dish that can be made with just one potato!
But mashed potatoes are not just delicious, they're also a great source of nutrients. With 3 grams of fiber, 3 grams of protein, and 36 grams of carbohydrates per serving, mashed potatoes can provide a satisfying and energy-boosting meal. Plus, they contain essential vitamins and minerals, including vitamin C, potassium, and folate.
In this article, we'll explore the benefits, variations, and health risks of eating mashed potatoes, as well as some tips and tricks for preparing and storing them.
Raw potatoes are a good source of complex carbohydrates and dietary fiber. They also contain vitamin C, vitamin B6, and potassium. However, potatoes are relatively high in calories and carbohydrates compared to other vegetables. When cooked and mashed with butter and milk, the nutritional value changes. The fat content increases, as well as the calorie count. Therefore, it's important to be mindful of portion sizes and to limit the amount of butter and cream added to mashed potatoes.
How to Prepare Medium Raw Potato for Mashing
To prepare a medium raw potato for mashing, first, wash and peel the potato. Cut it into small, evenly-sized chunks to ensure they cook evenly. Boil the potato chunks in salted water for 20-25 minutes, or until they are tender and can be easily pierced with a fork. Drain the potatoes and return them to the pot. Add butter, milk or cream, salt, and pepper, then mash with a potato masher or use a hand mixer until smooth and creamy. For a more rustic texture, leave some lumps in the potatoes. Serve immediately.
Benefits of Eating Mashed Potatoes
Mashed potatoes provide a range of benefits to the body. They boost energy levels, thanks to the high carbohydrate content. The fiber content helps regulate digestion while the vitamins and minerals nourish the skin and hair. If made with low-fat dairy products and limited amounts of butter, mashed potatoes can be part of a healthy diet.
How Mashed Potatoes Fit into a Balanced Diet
Mashed potatoes can be a healthy addition to a balanced diet when consumed in moderation. They are a good source of carbohydrates and fiber, which provide essential energy and promote healthy digestion. However, it's important to keep portion sizes in check and to limit the amount of added fats and sodium.
Different Variations of Mashed Potatoes
Mashed potatoes can be made in a variety of ways using different ingredients and flavorings. Some popular variations include garlic mashed potatoes, loaded mashed potatoes with cheese and bacon, mashed sweet potatoes, and mashed cauliflower. Experiment with different herbs and spices to create your own unique version of this classic dish.
Best Side Dishes to Serve with Mashed Potatoes
Mashed potatoes are delicious on their own, but they can also be paired with a variety of side dishes to create a satisfying meal. Some popular options include green beans, roasted carrots, sautéed kale, grilled chicken, or seared steak. The possibilities are endless!
How to Store Leftover Mashed Potatoes
Leftover mashed potatoes can be stored in an airtight container in the refrigerator for up to three days. To reheat, add a little milk or cream to the mashed potatoes and cook in the microwave or on the stovetop until heated through. Alternatively, use leftover mashed potatoes to make shepherd's pie or other baked dishes.
Tips for Perfectly Creamy Mashed Potatoes
To make perfectly creamy mashed potatoes, use a potato ricer or food mill to mash the potatoes instead of a hand mixer. This will ensure that the potatoes are smooth and free of lumps. For a richer texture, substitute heavy cream for milk or use a combination of the two. Add butter slowly and in small amounts as it can easily overpower the dish. Finally, season with salt and pepper to taste.
Ways to Add Flavor to Mashed Potatoes
Mashed potatoes are a blank canvas for a variety of flavors. Add roasted garlic, chopped herbs like parsley, rosemary, or thyme, or grated Parmesan cheese. You can also add a splash of olive oil, truffle oil, or mustard for extra flavor. Experiment with different combinations to find your favorite mash!
Health Risks of Eating Mashed Potatoes
While mashed potatoes can offer several health benefits, there are also some risks to be aware of. They are high in carbohydrates and calories, which can lead to weight gain if consumed in excess. Additionally, mashed potatoes made with high-fat dairy products and added salt can increase the risk of heart disease and other chronic illnesses. To minimize these risks, consume mashed potatoes in moderation and opt for low-fat dairy or non-dairy alternatives and avoid adding excessive amounts of salt and butter.
Mashed potatoes are one of those great comfort foods that we all grew up with. They're an excellent source of vitamin B6 and a good source of potassium, which we need to maintain balance in our bodies.
5 FAQs about Medium (2-1/4" To 3" Dia, Raw) Yields Mashed Potato (from Fresh) 179 calories
1. What is the serving size for a medium raw potato that yields mashed potatoes?
The serving size for a medium raw potato that yields mashed potatoes is typically around 2-3 ounces, or about the size of a small fist.
2. How many calories are in a medium raw potato that yields mashed potatoes?
A medium raw potato that yields mashed potatoes contains approximately 179 calories. This can vary depending on the size and variety of the potato.
3. How can I prepare a medium raw potato that yields mashed potatoes?
To prepare a medium raw potato that yields mashed potatoes, first peel and chop the potato into small pieces. Boil the potato in salted water until it is tender, then drain it and mash it with butter and milk until it reaches a smooth and creamy consistency.
4. Are mashed potatoes healthy?
Mashed potatoes can be a healthy side dish when prepared with minimal butter and milk, and served in appropriate portion sizes. Potatoes are a good source of complex carbohydrates, fiber, and vitamins like vitamin C and potassium.
5. Can I freeze leftover mashed potatoes?
Yes, leftover mashed potatoes can be frozen for later use. To freeze mashed potatoes, portion them into freezer-safe containers or bags and label them with the date. When ready to use, thaw the mashed potatoes in the refrigerator and reheat them in the microwave or on the stovetop.