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 mashed potato 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 herby taste, fold in a tablespoon...


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
  • Black pepper, to taste
  • 1-2 tablespoons 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. In a stockpot, add the potatoes and enough cold water to cover the potatoes by 1 inch. Add the 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, warm the olive oil with the garlic cloves. Cook for 20 minutes, while keeping an eye on it to make sure the garlic does not burn (see Chef Tips). The garlic cloves should gradually turn a deep golden color. Remove and discard the garlic.
  3. Return the drained potatoes to the stockpot, add the garlicky olive oil, a pinch of sea salt, and black pepper to taste. Mash the potatoes with a masher or fork. Add the reserved cooking water a tablespoon at a time, as needed, to loosen the mash. Mix 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

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.


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