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 vegan smashed potatoes recipe is a healthy recipe made from potatoes. We use coconut milk in our recipe to make it a vegan, dairy free, gluten free, and a vegetarian recipe. You only need 2 min active time in the kitchen to prepare this delicious and healthy side or snack.
Vegan smashed potatoes with the skin
Equipment
Ingredients
- 1.5 lb red potatoes organic
- ½ cup coconut milk
- 3 cloves garlic
- ¼ tsp ground black pepper
- 1/8 tsp pink Himalayan salt
Instructions
Boil potatoes and garlic
- Wash hands with soap and water. Check out our article about how to wash hands properly.
- Gather all ingredients
- To a pot, add 2 liters warm water
- 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)
- Chop 3 cloves garlic
- Once the water is boiling, reduce the heat to medium-high. Add pinch of pink Himalayan salt
- 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, with a colander drain the water and transfer potatoes and garlic to a bowl
- Add ½ cup coconut milk and season with salt and ground black pepper as needed
- Mash the potatoes with a fork
- Enjoy!
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
- You can substitute the coconut milk with almond milk or regular whole milk
- 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
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.
