Basic Healthy Recipe

Mashed Potatoes

5
Average: 5 (3 votes)
(3 votes)
Mashed Potatoes
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Health Score:
8,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
253
calories
Calories

Healthy, because

Even smarter

Nutritional values

The classic mashed potatoes ensure a so-called high "biological value" through a clever combination of potatoes and milk. This indicates how much of the protein supplied can be converted into the body's own protein. The egg protein reaches the reference value of 100, potatoes and milk have a value of 96 and 85 respectively and as mashed potatoes even 114.

Preparation with the potato press does not make the mashed potatoes sticky or slimy. This can happen if the blender is used instead. As a side dish, the mashed potatoes go well with all kinds of dishes, such as beef steak and steamed vegetables. Freshly fried onions or an onion chutney can also add a special flavour.

1 serving contains
(Percentage of daily recommendation)
Calorie253 kcal(12 %)
Protein6 g(6 %)
Fat10 g(9 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.2 μg(1 %)
Vitamin E0.3 mg(3 %)
Vitamin K5.2 μg(9 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.3 mg(21 %)
Folate35 μg(12 %)
Pantothenic acid1 mg(17 %)
Biotin2.8 μg(6 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C38 mg(40 %)
Potassium834 mg(21 %)
Calcium79 mg(8 %)
Magnesium50 mg(17 %)
Iron1.8 mg(12 %)
Iodine13 μg(7 %)
Zinc1.1 mg(14 %)
Saturated fatty acids6.6 g
Uric acid32 mg
Cholesterol27 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
800 grams starchy potatoes
salt
200 milliliters lukewarm milk
40 grams butter (in flakes)
freshly ground peppers
Nutmeg (freshly grated)
How healthy are the main ingredients?
potatosaltNutmeg

Preparation steps

1.

Rinse and peel the potatoes. Cook for 30 minutes in boiling salted water. Drain, let dry slightly, and pass through a potato ricer.

2.

Mix with the milk and butter until a smooth puree forms. Season to taste with salt, pepper, and nutmeg.