Healthy Swaps- Mashed Potatoes

The ultimate guide to having your cake and eating it too (continued).

To have comforting, creamy, mashed potatoes without chalking up 35 grams of carbs in a one-cup serving, try this half and half strategy. Use half the amount of potatoes you want for your dish.

Diabetes Friendly Mashed PotatoesA medium potato contains about 33 grams of carbs and 3 grams of fiber per cup. Then use an equal amount of either turnips (about 8 grams of carbs and 3 grams of fiber per cup), rutabaga (about 15 grams of carbs and 3 grams of fiber per cup), cauliflower (about 3 grams of carbs and 2 grams of fiber per cup) or some combination of the three. Boil or microwave the potatoes and vegetables, and mash these up together. Add a mixture of one-half softened butter and one-half healthy, trans-free, vegetable oil spread. Then, warm some cream or half-and-half in the microwave, and beat in until smooth. Salt and pepper to taste. For extra flavor, add minced garlic (raw or gently cooked) to the butter mixture, or mix in some grated parmesan, romano, or asiago cheese.







Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 3/08

 

 

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Last Modified Date: June 17, 2013

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by Nicole Purcell
Holidays are tricky, no? Between managing diabetes among massive amounts of junk food, managing stress to manage bloodsugar among (sometimes) massive amounts of family squabbling, shopping stress and the like, and trying to get enough sleep and exercise in the cold winter months - it's a lot to handle. So I've got a two tier plan to keep bloodsugars at bay this year. Tier one - diet and exercise. Typically, at this time of year I do what I call the nutrition and gym...