Delicious, healthy Spinach mashed potatoes is one of the best comfort foods. This dish is shockingly good and is ready in 30 minutes.Yummy!Vegetables are good not only for weight loss; they are an indispensable part of a healthy diet. Moreover, they should be the bulk of a well-balanced nutrition. This sounds like a bad news for meat-lovers, but, in fact, it’s not that terrifying because vegetables can also be tasty! And the good news is that potatoes are also vegetables and consuming spinach mashed potatoes can significantly increase your weekly vegetable intake.
Potatoes are starchy vegetables that are rich in carbs (it can be the source of energy), potassium, vitamin B6, fiber and even protein. They can greatly contribute to your healthy diet, but when making mashed potatoes consider the following rules to avoid consuming too much saturated fat.
First of all, forget about fatty milk and margarine to make healthier mash, it’s better to avoid butter as well. The good option will be non-fat milk or cream and if you want to add a creamy texture and boost potatoes’ protein content try low-fat greek yogurt or pureed cottage cheese. It will also give your dish a new taste.
Mashed potatoes are a vegetable dish that goes perfectly together with other vegetables. You can try to add parsley or green onions to garnish your potatoes or even use mushrooms and bell peppers. But what I offer here is a good option for veggies lovers and for those who’re looking for tasty ways of incorporating vegetables into their nutrition. Spinach mashed potatoes are one of the best recipes, it’s very quick, easy and delicious. Moreover, it’s perfect way to increase your vegetable intake by sneaking in one more vegetable and make your kids eat spinach. It works for adults as well!
The spinach adds not only vitamins and microelements but also a great pop of color. You get creamy delicious and healthy dish in about 25 minutes at your table. Mashed potatoes are classic and a favorite side dish of most people. Spinach will add texture and interesting flavor that the dish will only benefit from.
Why add spinach to your potatoes?
Spinach is more than just a green leafy vegetable, it’s a super-food and that’s absolutely true. It’s just packed with vitamins A, K and C, magnesium, iron, folate, calcium, and fiber. It also contains phytochemicals that help to fight different diseases and is rich in antioxidants which help prevent cancer. Spinach tastes perfect when raw, but in this recipe, we propose to steam it lightly to help break down the oxalic acid, a chemical found in some food which can hamper the absorption of calcium. When it’s broken down your body can easily absorb all the healthy nutrients.
Before steaming, wash spinach thoroughly, dry with paper towel and cut off tough stems. Keep in mind that spinach cooks very quickly and you can overcook it easily, so remove it from the heat as soon as it starts to wilt, otherwise it’ll become soggy.
Once spinach is ready, add it to the mash and enjoy your healthy spinach mashed potatoes.
HOW TO MAKE SPINACH MASHED POTATOES
- Russet or Yukon potatoes ( diced)- 1 kg
- Fresh spinach- 500 gm
- Onion- 1 large
- Heavy cream- ¼ cup
- Black pepper- ½ tsp
- Six pepper blend- ½ tsp
- Bay leaf-1
- Salt- to taste
- Spinach throws a lot of water as it cooks. For a fresher & lighter taste I recommend to cook spinach in a colander placed over the small saucepan with boiling water. Cook it just until tender and then drain on a paper towel.
- Peel the potatoes and dice them. Cook in a large saucepan of boiling salted water ( with the onion & a bay leaf) until very tender but not falling apart.
- Drain the potatoes. Using a potato masher, mash them.
- Add the steamed spinach , ¼ cup of heavy cream. Season with salt, six pepper blend & black peppers.