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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"I have made a lot of mistakes falling in love, and regretted most of them, but never the potatoes that went with them."
-Nora Ephron, Screenwriter

The refrigerator light goes on...

The key to good mashed potatoes is in the buttermilk / milk combination. The buttermilk adds richness and tartness, with no fat and the milk adds creaminess. The butter is used here only as a flavor enhancer.

Buttermilk - What is it?

Originally this was the sour liquid that is left after churning butter from milk. Buttermilk is now made by culturing milk. The fermented product is rich and creamy but still tart. This makes it a great choice, as it's low in fat, since most buttermilk is usually made with skim milk. This can be used instead of milk in soups and sauces, but must be heated gently or it will curdle.Buttermilk can be salty, so check the package.

1/2 cup non-fat buttermilk = 49 calories, 0g fat, 0g sat fat, 0g mono fat, 4g protein, 6g carbohydrates, 128mg sodium, 5mg cholesterol


 

Roasted Garlic Mashed Potatoes - Low Sodium Version



Servings = 4 | Serving size =about one cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3.

These do not keep very well. This recipe requires Roasted Garlic.

Not on a low-sodium diet? Here's the standard Roasted Garlic Mashed Potatoes.

3 quarts water
1 lb Yukon Gold potatoes
2 tsp unsalted butter
1/3 cup non-fat buttermilk
1/3 cup 2% milk
1/4 tsp salt
4 cloves roasted garlic

Place the water in a large stock-pot over high heat.

Quarter the potatoes and add them to the stock-pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering.

Cook the potatoes about 15 20 minutes, until slightly soft in the middle. They should give when squeezed.

Remove from heat and drain water. Add butter, buttermilk, milk, salt and roasted garlic. Mash potatoes until creamy and the roasted garlic is well blended. I like to leave some chunks of potatoes. If you like them smooth, be careful because over mashing will result in pasty potatoes.

Add ground black pepper to taste.

Nutrition Facts

Serving size = 1 cup

Servings = 4

.

Amount Per Serving

Calories 130 Calories from Fat 24
  % Daily Value
Total Fat 3g 4%
    Saturated Fat 2g 6%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 7mg 2%
Sodium 100mg 4%
Total Carbohydrates 23g 8%
    Dietary Fiber 3g 10%
    Sugars 3g  
Protein 4g  
Vitamin A 2% Vitamin C 40%
Calcium 7% Iron 5%
Vitamin K 3 mcg Potassium 564 mg
Magnesium 33 mg