mashed potatoes

Fall Recipe: Thanksgiving Mashed Potatoes Done Right

Potatoes are simple, delicious, low in fat, low in calories and high in flavor and potassium. Did you know one medium potato contains more than two times the potassium of one medium banana?

Potassium is great for blood pressure control, which I think we could all use help with over the busy holiday season! Only about 20 percent of a potato’s nutrition is found in the skin, so don’t feel too guilty for skipping the skin on a holiday.


  • 3 pounds potatoes (russet or any white variety would work): cleaned, peeled and cubed
  • ½ cup nonfat plain greek yogurt
  • 1 tablespoon trans fat-free margarine spread
  • 1 tablespoon nonfat sour cream
  • ¼ teaspoon ground black pepper
  • ½ teaspoon salt substitute


Cover the cubed potatoes with water in a large pot. Bring to a boil. Reduce heat and simmer 15 minutes (until fork tender). Turn off the heat, drain the potatoes and return to the pot.

Add yogurt, margarine and sour cream to the potatoes.

Mash to desired consistency -potato masher kitchen tool is recommended for more texture otherwise use a handheld blender for smooth consistency.

Season with black pepper to taste and serve while warm.


  • Do not overcook your potatoes! That could actually dry them out and make the texture gritty. Also you could risk boiling away too much water and burning the potatoes which makes the kitchen smell awful.
  • Make sure your additions are either room temperature or warm. Do not add cold items to hot potatoes to avoid sticky, glossy potatoes.
  • Add some skim milk for a thinner consistency or to prevent drying them out if you plan to keep the heat on low to keep your potatoes warm for a while until ready to serve.
  • Feel free to omit the sour cream if you don’t like it.
  • Get creative with additions such as roasted garlic (I would use a whole roasted bulb of minced garlic cloves for this recipe) or chopped fresh herbs such as parsley, rosemary or basil.
  • Consider leaving the skin on the potatoes for added fiber and texture.

Nutrition Facts per Serving

169 calories, 5g fat (1g saturated), 100mg Sodium, 25g Carbohydrate, 2g Fiber, 3.5g Protein, 700mg Potassium

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