Olive Oil Mashed Potatoes with Garlic- anti-cancer recipes- cook for your life

Olive Oil Mashed Potatoes With Garlic

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 6 ingredients

This Olive Oil Mashed Potatoes With Garlic recipe uses olive oil and garlic instead of the usual milk and butter, for a healthy, delicious dose of Mediterranean comfort. To add some fresh green taste,...


Ingredients

  • 1½ pounds Yukon gold potatoes, quartered
  • 1 tablespoon sea salt, plus more to taste
  • ¼ cup extra virgin olive oil
  • 2 to 3 cloves of garlic, smashed, peeled, and kept whole
  • Fresh black pepper
  • Flat-leaf parsley, chopped (optional)

Nutrition Facts

Calories

255 cals

Fat

14 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

10 g

Carbohydrates

31 g

Sugar

1 g

Fiber

4 g

Protein

4 g

Sodium

437 mg

Directions

  1. Cover the potatoes with cold water by 1 inch in a stockpot. Add salt and bring to a boil.  Partially cover and simmer until very tender, about 15 minutes depending on their size. Reserve 1 cup of cooking water and drain.
  2. Meanwhile in a small pot on very low heat, cook the olive oil with the garlic cloves. Cook for 20 minutes keeping an eye to make sure the garlic does not burn. The garlic cloves should gradually turn a deep gold.  Remove and discard the garlic.
  3. Return the drained potatoes to the pot, add the garlicky olive oil, pinch of sea salt and fresh black pepper. Mash with a potato masher or fork. Add the reserved cooking water as needed, a tablespoon at a time, to loosen the mash. Beat in the parsley if using. Serve.

Chef Tips

Cooking garlic slowly in olive oil gives the oil a wonderful sweet, nutty, garlicky taste. It’s important to keep the heat low so that the garlic doesn’t blacken and burn. If it looks like the garlic is cooking too fast, turn the heat down further. If it burns, instead of nutty sweetness, there will be bitterness. Olive oil shouldn’t ever get to smoking point. When it burns, it chemically changes from being beneficial to health to carcinogenic.

For mouth sores, add a little Greek yogurt or whole milk to get the potato to the right consistency.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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