Smarter Mashed Potatoes and Cabbage
This variation on standard mashed potatoes is much lower in fat and calories than standard mashed potatoes, and is also vegetarian and rich in fiber, vitamins and minerals. Secondary plant substances like the glucosinolates in pointed cabbage and horseradish also protect the cells and strengthen the immune system.
Sprinkle these mashed potatoes with parsley or chives before serving for extra minerals, flavor and color.
(Percentage of daily recommendation)
|Calorie||257 kcal||(12 %)|
|Protein||10 g||(10 %)|
|Fat||6 g||(5 %)|
|Carbohydrates||36 g||(24 %)|
|Sugar added||0 g||(0 %)|
|Roughage||9.5 g||(32 %)|
|Vitamin A||0 mg||(0 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||5.1 mg||(43 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||4.9 mg||(41 %)|
|Vitamin B₆||0.8 mg||(57 %)|
|Folate||132 μg||(44 %)|
|Pantothenic acid||1.1 mg||(18 %)|
|Biotin||2.8 μg||(6 %)|
|Vitamin B₁₂||0.2 μg||(7 %)|
|Vitamin C||74 mg||(78 %)|
|Potassium||1,085 mg||(27 %)|
|Calcium||162 mg||(16 %)|
|Magnesium||60 mg||(20 %)|
|Iron||2.1 mg||(14 %)|
|Iodine||20 μg||(10 %)|
|Zinc||1.4 mg||(18 %)|
|Saturated fatty acids||1 g|
|Uric acid||102 mg|
Rinse the potatoes, peel and dice. Bring salted water to a boil, cover and simmer 20 minutes.
While the potatoes are cooking, trim cabbage, remove the stalk and cut the cabbage across the leaves into very fine strips.
Peel the onions and chop finely.
Heat oil in a pot and fry the onions until translucent. Add cabbage and cook for 3 minutes while stirring.
Pour in milk and bring to a boil. Season with salt and pepper.
Drain the potatoes and let steam evaporate. Mash potatoes coarsely with a potato masher.
Add cabbage and mix into potatoes.
Peel horseradish, grate and finely blend with the mashed potatoes. Season with salt and pepper and serve immediately.