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Gluten-Free Creamy Mashed Potatoes

creamy mashed potatoes

The Ultimate Healthy Gluten-Free Creamy Mashed Potatoes: A Wholesome Comfort Food

Welcome to a delicious journey where health meets taste in our Gluten-Free Creamy Mashed Potatoes. Tailored for those pursuing a balanced and nutritious diet, this dish combines the comfort of traditional mashed potatoes with health-conscious ingredients. Let's delve into the rich and wholesome world of this delightful recipe.

Table of Contents

Embracing a Gluten-Free Diet and the Whole Health Flexi-Plan

The Gluten-Free Advantage

A gluten-free diet excludes gluten-containing grains, beneficial for those with celiac disease or gluten sensitivity. It often leads to a diet rich in fruits, vegetables, and lean proteins.

The Whole Health Flexi-Plan

This plan emphasizes a balanced diet focusing on whole, unprocessed foods, allowing flexibility to suit individual health needs. It promotes a diverse intake of nutrients for overall well-being.

Health Benefits of Ingredients in Our Gluten-Free Creamy Mashed Potatoes

Select Gluten-Free Potatoes

  • Fiber-Rich: Supports digestion and helps regulate blood sugar.
  • Vitamins C and B6: Essential for immune and neurological health.
  • Potassium: Aids in blood pressure regulation.

Nutrient-Packed Milk

  • Calcium and Vitamin D: Essential for bone health.
  • Protein: Important for muscle repair and growth.

Grass-Fed Butter

  • Vitamin A: Vital for vision and immune function.
  • Butyrate: A fatty acid that can improve gut health.

Garlic and Herbs

  • Allicin in Garlic: Offers antimicrobial and heart health benefits. [1]
  • Herbs: Provide antioxidants and enhance flavor without extra calories.

Parmesan Cheese

  • Calcium and Protein: Important for bone health and satiety.
  • Rich Flavor: Adds depth to the dish.

Nutritional Profile and Daily Values

Balanced Macronutrient Distribution

  • Carbohydrates: Provide sustainable energy.
  • Proteins: Essential for body repair and growth.
  • Healthy Fats: Important for brain health and hormone production.

Key Vitamins and Minerals

  • Iron and Zinc: Found in dairy, crucial for immune function.
  • B Vitamins: Aid in energy metabolism.

Digestive Health

  • Rich in fibers promoting gut health and regularity.

Who Can Relish This Gluten-Free Creamy Mashed Potatoes?

Ideal for Diverse Dietary Preferences

  • Gluten-Free Dieters: Perfect for those avoiding gluten.
  • Health-Conscious Individuals: Aligns with balanced dietary plans.
  • Flexi-Plan Followers: Fits within the Whole Health Flexi-Plan guidelines.

Modifiable for Additional Health Needs

  • Reduced Sodium Version: Can be tailored for those monitoring salt intake.
  • Lower Fat Option: Adjust butter and milk quantities for a lighter version.

Conclusion

Our Gluten-Free Creamy Mashed Potatoes recipe is a testament to how traditional comfort food can be transformed into a healthful and nourishing dish. It caters to a variety of dietary needs while ensuring a delightful culinary experience.

Prep Time 20 mins
Cook Time 35 mins
Total Time 55 mins
Courses: ,
Difficulty: Beginner
Servings: 6
Calories: 230
Best Season: Suitable throughout the year
Description

Savor the rich, creamy texture of our Gluten-Free Creamy Mashed Potatoes, a delightful side dish aligning with the Whole Health Flexi-Plan. This recipe, free from gluten, incorporates low-fat milk, sour cream, and fresh Parmesan, offering a nutritious twist to a classic favorite.

Ingredients
  • 2 lb (1kg) potatoes ((e.g., Russet or Yukon Gold))
  • 1 tsp Himalayan pink salt
  • 1/2 cup hot skim milk
  • 1/3 cup unsalted butter (softened)
  • 6-8 cloves fresh garlic (finely chopped)
  • 1/4 cup low-fat sour cream
  • 1/4 cup freshly grated Parmesan cheese
  • Himalayan pink salt and freshly ground black pepper (to taste)
  • 1 tbsp fresh chopped chives to garnish
  • Optional: 1/4 teaspoon truffle oil for a gourmet touch
Instructions
  1. 1

    Peel and cut potatoes into quarters. Remove any spots or imperfections.

  2. 2

    Place potatoes in a large pot, cover with cold water, and add a teaspoon of Himalayan pink salt. Bring to a boil, then reduce heat and simmer until potatoes are fork-tender (about 20-25 minutes).

  3. 3

    In a small pan, heat a tablespoon of butter over medium heat. Sauté garlic until fragrant (around 1 minute). Set aside.

  4. 4

    Drain potatoes and return them to the pot. Add in the remaining butter, cooked garlic, hot milk, and sour cream.

  5. 5

    Mash the potatoes with a masher until smooth, adding extra milk if necessary.

  6. 6

    Stir in Parmesan cheese, truffle oil (if using), and season with salt and pepper.

  7. 7

    Garnish with chopped chives before serving (optional).

Nutrition Facts

Servings 6

Amount Per Serving
Calories 230kcal
% Daily Value *
Total Fat 9g14%
Sodium 420mg18%
Potassium 710mg21%
Total Carbohydrate 30g10%
Dietary Fiber 4g16%
Sugars 3g
Protein 5g10%
Vitamin C 25 mg
Calcium 60 mg
Iron 1.8 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Read it online: https://www.silverforkgf.com/recipe/gluten-free-creamy-mashed-potatoes-recipe/