For many, mashed potatoes are comfort food, especially during the colder months. However, their high glycaemic index (GI) can cause rapid blood sugar spikes and subsequent crashes. Fortunately, several mashed potato alternatives are delicious, healthier and more nutritious. Here are five great options to try.
Sweet potatoes and Swedes are excellent mashed potato alternatives. Sweet potatoes have a lower GI than regular potatoes, and they are rich in beta-carotene, which the body converts into vitamin A, supporting healthy skin, immune health, and vision.
To make sweet potato and swede, mash, peel and chop both vegetables into chunks and simmer until soft. Drain well to avoid a watery consistency, then mash with olive oil, salt, and pepper. For an extra zing, add a bit of lemon or orange zest.
Roasting the vegetables before mashing can enhance their flavor, but be mindful that roasting may slightly raise their GI due to water loss and starch degradation.
Cauliflower mash is a low-carb, nutrient-dense alternative. Cauliflower is high in fiber and vitamin C, making it a healthy choice for those watching their carbohydrate intake.
To prepare cauliflower mash, simmer cauliflower florets in boiling water with one or two peeled garlic cloves until tender.
Drain thoroughly and return to the pan. Add butter, salt, and pepper, and mash with a stick blender until smooth. You can also enhance the flavor with horseradish, chopped chives, parsley, or a bit of cheese.
For a vibrant and nutritious option, try carrot and ginger mash. Carrots are loaded with beta-carotene, and ginger is known for aiding digestion and providing a warming kick, perfect for winter.
Boil carrots in lightly salted water until tender, then drain and blend in a food processor with a knob of butter, black pepper, and a teaspoon of ground ginger. Gradually add milk until you reach the desired creamy consistency.
Butter bean mash is a quick and nutritious alternative that offers a natural source of calcium, potassium, protein, and fiber.
Start by sautéing garlic in olive oil with a sprig of rosemary. Rinse and drain a can of butter beans, then add them to the pan for about five minutes. Remove the rosemary sprig and mash the beans with a stick blender until smooth. This creamy mash is a fantastic option for a protein-packed side dish.
Pea and mint mash is a bright and refreshing alternative, particularly appealing to children. Peas are a great source of beta-carotene, vitamins C and K, iron, and protein.
To make this mash, melt a knob of butter in a pan and add frozen peas. Cook for about five minutes, then blend to a coarse mash. Stir in finely chopped mint, salt, and pepper for a refreshing twist.
This simple, economical dish retains the nutritional goodness of fresh peas and is a great way to encourage kids to enjoy more vegetables.
Other winter vegetables that work well for mashing include onion, celeriac, and squash. If you're hesitant to switch completely from potatoes, try a half-and-half mix of vegetables and potatoes. This gradual shift can help you get used to the different flavors and textures while still enjoying the comfort of traditional mashed potatoes.
At Natural Heaven, we believe in providing delicious and healthy alternatives to your favorite comfort foods. Our products, made from sustainably grown hearts of palm, offer nutritious options that do not compromise on taste.
Meet Natural Heaven's variety package - the ultimate all-in-one bundle of staple foods for effortlessly balancing your low-carb diet, living a hea...
View full details
✔ Only 70 Calories per box & 2 Net Carbs per serving ✔ Sustainable, Low Carb & Gluten Free ✔ Diabetic, Paleo, Keto + Vegan Friendly ✔ Sugar...
View full details
Meet the best PREPARED MEALS on the market! This Natural Heaven’s Prepared Meal Variety Pack is delivered to your door, the perfect full meal for y...
View full details
✔ BETTER THAN REGULAR mashed potato, compared to the mashed potato, Natural Heaven Creamy Mash is 93% less caloric than regular Mashed Potato ✔ Thi...
View full details
Choosing to eat healthily does not mean giving up well-seasoned and tasty foods. Turn up the flavor of meats, poultry, spaghetti or marinara sauce,...
View full detailsWe think you'll love to hear that our food collection is shelf-stable, so there's no need for refrigeration during storage. Once opened, it stays fresh in the fridge for up to 3 days.
Besides, it pairs really well with classic sautéed seasonings and wonderfully absorbs the flavors of the sauce.
