Gluten-Free 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.
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.
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.
- 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
Peel and cut potatoes into quarters. Remove any spots or imperfections.
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).
In a small pan, heat a tablespoon of butter over medium heat. Sauté garlic until fragrant (around 1 minute). Set aside.
Drain potatoes and return them to the pot. Add in the remaining butter, cooked garlic, hot milk, and sour cream.
Mash the potatoes with a masher until smooth, adding extra milk if necessary.
Stir in Parmesan cheese, truffle oil (if using), and season with salt and pepper.
Garnish with chopped chives before serving (optional).
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.