Special Diet Information

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

Avoid this recipe if you are lactose intolerant.

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.


"One potato, two potato, three potato, four." -Child's rhyme

The refrigerator light goes on...

Forget the myth that potatoes aren't good for you or make you fat. The research says that the way potatoes are prepared is the key with respect to weight gain and other health issues. Making real recipes like mashed potatoes, home fries and baked sweet potatoes are fine. Potato chips and fast food french fries are not.

Mashed potatoes require the perfect blend of potatoes, liquid (milk and buttermilk) and fat (butter). The key is to not over mash the potatoes. I prefer to use a fork, mashing and folding only until there are some small chunks. Working the potatoes too much will leave them sticky and too thick. If you like creamy potatoes, purchase a potato ricer. Mash the potatoes through a single time and then fold together with the other ingredients.

Potatoes are vegetables and count toward your Mediterranean diet score. This 4 ounce serving along with a 6 ounce serving of broccoli or any other vegetable gets you a point on the Med diet score for the day!


Low Sodium Plain Mashed Potatoes

Servings: 4 | Serving size: about one cup

Cooking Time: 30 Minutes

This recipe can easily be multiplied but do not keep very well.

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

Plain Mashed Potatoes recipe from Dr. Gourmet


  • 3 quarts water
  • 1 lb Yukon Gold potatoes
  • 2 tsp unsalted butter
  • 1/4 cup non-fat buttermilk
  • 1/4 cup 2% milk
  • 1/8 tsp salt
  • fresh ground black pepper to taste

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

Quarter the potatoes and add 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 and salt. Mash potatoes until creamy. I like to leave some chunks. 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 119 Calories from Fat 21
% Daily Value
Total Fat 2g 4%
    Saturated Fat 2g 8%
    Monounsaturated Fat 0g
    Trans Fat 0g
Cholesterol 7mg 2%
Sodium 102mg 4%
Total Carbohydrates 21g 7%
    Dietary Fiber 3g 10%
    Sugars 2g
Protein 3g
Vitamin A 1% Vitamin C 38%
Calcium 5% Iron 5%
Vitamin K 2 mcg Potassium 532 mg
Magnesium 30 mg