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Smashed Potatoes with the skin, garlic and milk

Healthy tasty delicious amazing best homemade mashed potatoes with the skin recipe ready in 20 min

Potatoes are healthy starchy vegetables. They are a great source of potassium, fiber, and vitamin C. Usually people think they are unhealthy because they are told – “watch those French fries” or “watch those potato chips”. However, the issue is not in the potatoes itself, but what we do to them. If we boil them, bake them, include them in meals as an ingredient, potatoes are very healthy options.


If we deep fry them with oil rich in trans fats, then they are not healthy. The french fries and potato chips we buy from the store are unhealthy because of what we do to process the potatoes – frying them. When potatoes are fried then we might be eating lots of unhealthy trans fats, salt, and they also can have an increased amount of acrylamide. Acrylamide is a known mutagen, carcinogen and neurotoxin. Since acrylamide is not healthy, the Center for Disease Control (CDC) is studying how eating foods high in acrylamide affects our body. Even if we bake the potatoes and then load them with butter, sour cream and other fatty ingredients, they become unhealthy. On our website, we will publish many potato recipes that are healthy and rich in nutrients. We encourage you to include potatoes in your diet as a healthy nutrient and cook them in a healthy way. Our smashed potatoes recipe is a healthy recipe made from potatoes, garlic and whole milk. You only need 2 min active time in the kitchen to prepare this delicious and healthy side or snack.

Healthy delicious tasty homemade mashed potatoes with the skin recipe with whole milk and garlic made at home rich in potassium, protein, vitamin c and fiber

Smashed Potatoes with the skin, garlic and milk

Smashed potatoes recipe ready in 20 min. Enjoy loads of potassium, fiber, and vitamin C with this snack or a side.
Prep Time 2 mins
Cook Time 18 mins
Active Time 5 mins
Total Time 20 mins
Skill Level :Beginner
Gluten Free
Vegetarian
Nut Free
Course Appetizer, Kids, Picnic, Salad, Side, Snack
Calories 103
Servings 4
Cuisine Bulgarian

Ingredients
  

Instructions
 

Boil potatoes and garlic

  • Wash hands with soap and water. Check out our article about how to wash hands properly.
  • Gather all ingredients
    Gather all ingredients red potatoes whole milk garlic salt black ground pepper for the healthy delicious tasty amazing best homemade mashed potatoes with the skin recipe rich in potassium fiber vitamin c protein
  • To a pot, add 2 liters warm water
    Warm water is brough to a boil in a pot over high heat for the healthy delicous tasty amazing made at home mashed potatoes with skin recipe with garlic whole milk ground black pepper and salt rich in vitamin c protein potassium and fiber
  • With a vegetable brush, firmly brush the red potatoes and garlic under running cold water.
  • While bringing the water to a boil on high heat, dice 10 medium size red potatoes in quarts (about 1.5 lb)
    diced red potatoes for delicous tasty amazing best homemade healthy mashed potatoes with the skin recipe rich in potassium fiber protein and vitamin c
  • Chop 3 cloves garlic
    Chopped red small potatoes in quarts for the healthy made at home delicious tasty best amazing mashed potatotes recipe rich in potassium fiber vitamin c and protein
  • Once the water is boiling, reduce the heat to medium-high. Add pinch of pink Himalayan salt
    Water is brough to a boil for the amaing made at home ready in 20 min mashed potatoes recipe rich in potasium fiber protein and vitamin c
  • Add diced red potatoes
  • Add chopped garlic
  • Boil the potatoes and garlic for 17-19 min, or until potatoes are tender when pierced with a fork

Mash and season potatoes

  • Once potatoes are ready, drain the water and transfer potatoes and garlic to a bowl
    Transfer the boiled potatoes and garlic to a bowl after draining all the water for healthy made at home delicious tasty mashed potatoes with skin recipe rich in protein fiber potatssium and vitamin c
  • Add ½ cup whole milk and season with salt and black ground pepper as needed
    Season with salt and ground black pepper the potatoes add milk for the healthy made at home delicious mashed potatoes with skin recipe rich in potassium fiber vitamin c and protein ready in 20 min
  • Mash the potatoes with a fork
    mash the potatoes for the healthy homemade delicious tasty best mashed potatoes with the skin recipe ready in 20 min rich in potassium fiber protein and vitamin c
  • Enjoy!
    Healthy tasty delicious amazing best homemade mashed potatoes with the skin recipe ready in 20 min

Video

YouTube video

Notes

  • I use organic red potatoes for this recipe because I leave the skin on the potatoes
  • 10 small red potatoes are about 1.5 lb. I usually buy a 3 lbs bag of 20 small red potatoes and make half of it in mashed potatoes recipe
  • We are extremely excited to announce we are now using the saferecipeguide.org guidelines to make our recipe safe-friendly. We will slowly be incorporating the safe recipe guidelines into our recipe instructions!

Nutrition

Nutrition Facts
Smashed Potatoes with the skin, garlic and milk
Amount Per Serving
Calories 103 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.3g
Cholesterol 3mg1%
Sodium 78mg3%
Potassium 569mg16%
Carbohydrates 20g7%
Fiber 2g8%
Sugar 3g3%
Protein 3g6%
Vitamin A 50IU1%
Vitamin C 32.2mg39%
Calcium 50mg5%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was!

We strive to provide the most accurate information possible, however, it is at your own risk when you decide to use it. For example, the nutritional information shown is an estimate provided by our recipe plug in. It should not be considered a substitute for a professional nutritionist’s advice. If we list a recipe as a nut free, for instance, we do our best to check all ingredients for nuts via an application. However, it is your responsibility to double check our work prior using the information as there is always room for manual error on our part, or an error on the application we use.

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